"Swimming is an aerobic exercise, isn't it? I want to know if it is also effective for muscle training." "How can I increase muscle mass by swimming?" That's why swimming should have muscle training effects!"
Aren't you worried?
Swimming is an aerobic exercise, so it is difficult to build muscle like you would with weight training.
The reason swimmers are muscular machos with inverted triangle muscles is because they are doing muscle training to improve their times, not swimming.
However, if you know the tricks, you can do muscle training effectively.
In this article,
is explained in detail.
In addition, the author is a professional trainer and has made many people's body makeup successful.
This is a must-see for those who want to get muscle training effects from swimming or want to improve their swimming time!
Contents
You can do it even if you are heavy! Muscle training with swimming
Some people are worried that even if they suddenly start muscle training, their bodies are too heavy and they might hurt their knees and lower back.
In fact, some people suddenly started exercising and got injured.
Swimming allows you to exercise with less strain on your joints than normal exercise due to buoyancy.
When you're floating in a pool, it feels like you're weightless.
Moving in water is lighter than on land, but the water pressure naturally loads it.
For example, when you walk in the water, you feel pushed more than you normally would. This is the load.
Again, swimming is an aerobic exercise.
Therefore, it is better to improve the body's cardiopulmonary function and burn fat than to build muscle like muscle training.
However, if you know the trick, swimming can be an anaerobic exercise similar to muscle training.
Detailed tips will be explained later.
Four swimming exercises that produce muscle training effects
I will introduce four swimming exercises that are easy to produce muscle training effects.
Isn't it a swimming method that you've heard the name once or actually swam?
Let's look at each one in turn.
I learned that in school, Kroll.
It is an event that swims with flapping legs by crawling with both hands.
mainly
You can train the muscles of.
Crawling is tough even if you swim normally.
In addition, please be aware of the following points to increase the effect of muscle training.
Crawl is the fastest among the swims introduced this time. By continuing to swim at the limit speed, it becomes anaerobic exercise instead of aerobic exercise.
The backstroke is a crawl that you swim on your back.
is the swimming style that can be trained mainly.
When you hear the word backstroke, you probably think of swimming slowly.
However, if you want to gain strength training, you have to swim quickly.
In addition, it is essential that the pelvis is stable in order to stably backstroke. Try to be conscious of swimming with your pelvis tilted backwards.
The point to improve the effect of muscle training is
.
First, swim slowly and try to be conscious of the points.
Swim as hard as you can from the next set. If you look straight up and do the backstroke, it will be easier to stabilize.
In the breaststroke, you swim with your limbs spread left and right like a frog. It looks easy at first glance, but it is a little more difficult because it requires a sense of balance.
The muscles that can be trained in the breaststroke are
and so on.
The point to increase the effect of muscle training is
Because the hip and knee joints are firmly bent and power is applied instantaneously, you can expect muscle training effects for the lower body.
Butterfly moves both hands and feet alternately at the same time. It is a very difficult swimming style, but once you master it, you will get a high muscle training effect in swimming.
The muscles that can be trained are
and wide.
Butterfly requires not only strength but also flexibility.
This is the recommended way to swim for those who want to have a supple and toned body.
To increase muscle training effect,
If you are a beginner swimmer, it is better not to try butterfly from the beginning, but to learn other strokes first.
Also, at first, aim to be able to swim stably with correct form rather than seeking muscle training effects.
Five Tips for Improving the Effects of Swimming for Muscle Training
Here are five tips for improving the effectiveness of swimming for muscle training.
I will explain in order.
Swimming normally is an aerobic exercise.
Rather than swimming long distances, focusing on short distances is an anaerobic exercise similar to muscle training.
When you swim once, you can expect a muscle training effect if you swim hard without taking a break.
If you want to gain muscle training effects by swimming, be conscious of swimming as fast as you can.
Keep the interval short.
Long intervals give your muscles time to recover.
If you recover too much, you will return to the state before swimming. Muscles get stronger as they take damage.
In order to create a state where you can take damage properly, you have to swim in a state where your muscles are not fully recovered.
By shortening the rest time, you can push your muscles. As a result, you can train your muscles.
That said, I wouldn't recommend continuing to swim without intervals.
By taking intervals, you can increase the amount of training your body can recover from and increase the load.
Different from muscle training intervals, swimming should be between 5 and 20 seconds.
If you can, do muscle training on land.
Inevitably, the effect of aerobic exercise is higher when swimming. Also, although the burden on the body is light due to buoyancy, it becomes difficult to apply a load.
If you want to put a load on your body and do muscle training, do it together with your gym or home training. In particular, those who are aiming for muscle hypertrophy, muscle training on land is essential.
Swimming should be aimed at improving inner muscles and flexibility.
Stretch before and after swimming.
Swimming with all your might without doing any warm-up exercises may cause injury or put a strain on your heart.
Before swimming, do dynamic stretching such as radio calisthenics, and walk after entering the pool to warm up.
Stretching after swimming can be expected to reduce muscle pain. Static stretches such as Achilles tendon stretches are recommended.
Make sure you are well nourished before and after swimming.
Swimming consumes energy, so if you do it on an empty stomach, you will break down your muscles and replenish the deficit.
Also, you can't swim at full speed.
Before swimming, eat a lot of carbohydrates such as bananas to recharge your energy.
Nutrition after swimming is also important.
Even if you do training that is effective in muscle training, you cannot increase muscle mass if you lack protein, which is the material for muscle.
Make sure you are getting enough protein. If you find it difficult to eat solids immediately after exercising, use protein.
Compared to supplementing protein from food, the digestion time is short, so protein can be absorbed efficiently.
In addition, within 30 minutes after swimming is called golden time, the absorption rate is up. Please do not miss the golden time.
What order do you do both swimming and weight training?
The order of swimming and weight training depends on whether your goal is to improve your swimming performance or to burn fat.
You can train your body more efficiently by doing it according to your purpose.
If your goal is to improve your swimming performance, such as shortening your time, swim before doing muscle training.
If you do muscle training first and then swim, you will get tired and you won't be able to improve your time.
Swimming allows you to focus at full speed.
You can also see the original time.
If you don't have the strength left to do strength training after swimming, you may want to set up a separate training day. Even if you don't combine swimming and strength training, you'll get the same results.
In fact, some people are better off doing both because they can do both.
When you do muscle training,
Be especially aware ofand train it.
By training the muscles necessary for swimming, you can gain the power to move forward and learn to swim quickly and stably.
Be sure to focus on improving your flexibility as well as strengthening your muscles.
If your goal is to burn fat, do muscle training first and then swim.
Swimming in this case doesn't require full power. The reason is that swimming is better as an aerobic exercise if your goal is to burn fat.
If you swim with all your might, you've done anaerobic and anaerobic exercise. In other words, to do muscle training twice in a row.
Anaerobic exercise, including muscle training, is effective in increasing muscle mass. However, the fat burning effect is less compared to aerobic exercise.
You can increase muscle mass with muscle training and create a body that is hard to gain weight and easy to lose weight. And burn fat by doing aerobic exercise.
In other words, you can make a body that is hard to rebound while losing weight by doing muscle training and swimming in that order.
If you do aerobic exercise for a long time, you will break down muscle along with fat, so keep it within 30 minutes as a guide.
Summary
In this article, I introduced tips and recommended swimming techniques for gaining muscle training effects from swimming.
In summary,
Swimming is famous as an aerobic exercise, but if you do it with all your might, it can also be an anaerobic exercise like muscle training.
By being aware of the muscles you are using and stretching your arms and legs firmly to the end, you can increase the effect of muscle training.
Be sure to eat enough protein after swimming to nourish your muscles.
Keep swimming and build a supple and toned body.
This column provides useful information about diet and body makeup, so if you are interested, please check out other articles.
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