Nutrition for swimmers

Competitive swimming is a high calorie burning activity. To stay competitive, what you eat is just as important as how hard you train. Without proper nutrition, including hydration, your training may sink before it gets going.

Nutrition planning

Like all high intensity exercise programs, planning your nutritional requirements weeks or months ahead of your competition date can greatly enhance your readiness to compete. The days of ''carbing'' up the night before the big competition have been replaced with more successful eating plans. A beneficial approach includes the timed consumption of more complex carbohydrates, like those found in fruits, vegetables and whole grain foods. Protein and fat also contributr significantly to both long term endurance and quick speed agility. No matter the type of swimming you are doing, some food rules stay the same: long term eating plans give way to successful outcomes.  

Spiderman crawl (dynamic warm-up)

Another great exercise you can add to your dynamic warm-up is spiderman crawl. This exercise will help you develop functional range of motion in the hips and lower back while it'll increase strength in the arms, shoulders and core. 

How to avoid common mistakes in swimming

If you recently started swimming, you probably have noticed that there are quite a few things that need to have in mind when you are in the water. You have to locate a pool, find a time that lap swimming is available, acquire the proper equipment, and then there is the act of swimming itself. You have a lot to think about before, during, and after a workout in the pool, but when things line up just the right way, swimming is a rewarding experience. Here are a few tips to help the variables put into place and make some room for what's more important, fun!

Health benefits of water based exercise

Swimming is the second most popular sports activity in the United States and a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses. This can also lead to improved health for people with diabetes and heart disease. Swimmers have about half the risk of death compared with inactive people. People report enjoying water based exercise more than exercising on land. They can also exercise longer in water than on land without increased effort or joint or muscle pain.

Tips for a perfect backstroke turn

Being blind to the upcoming wall unnerves many swimmers, whose tentative backstroke walls cause them to lose a lot of time to their competitors. Aggressiveness walls can cover a multitude of swimming errors. Here are some tips, devided into the three parts of a flip turn, that will help you do perfect backstroke turns.

Exercise in the water helps for stress relief

Exercise in the water can help in a number of ways. It can help people to begin to restore their lost functionality and improve their sleeping patterns. Furthermore, during exercise in the water endorphins - a natural painkiller and mood lifting substances - are released and can be very helpful in relieving from depression. People who started an aqua aerobic program lost weight and have raised their pain threshold, meaning that they were more able to tolerate pain.

Tips to improve your freestyle turn

There are two basic kinds of turn, the flip turns and the open turns. No matter the kind, it is helpful to think of the turn as having three parts: the approach, the turn on the wall, and the send-away. When the turn is done correctly, it speeds up the swimmer while allowing a brief break from swimming.