Nutrition and Swimming

May 8, 2011 by Leave a Comment

Nutrition during any workout is essential. During swimming it is crucial since workouts while swimming you are using increased intensity and burn more calories. Ensuring that you maintain your health while working out is very important, otherwise the benefits of swimming can lessen performance to your body and total health. Nutrition as a whole helps your body perform. Whether you are swimming for pleasure, workout, or competition, you definitely want your body to perform well.

Some nutrition tips to consider are to stay hydrated. With any exercise regimen, you want to ensure that you are keeping your body hydrated. As muscles work hard, your heart rate increases, and expels water in the form of sweat. Yes, even while swimming you can get sweaty. So, keeping hydrated should be your number one concern while working out.

Eat well balanced meals that include lean proteins and complex carbohydrates in the form of fruits and vegetables. These are what your body will be burning as you workout, so not only do you want to ensure you eat a well-balanced meal prior to a workout, but you will want to restore these complex carbohydrates after your body cools off. The body absorbs nutrients at its best capacity between thirty and ninety minutes after a workout. So, make sure you feed your body well during this time when nutrients go straight to the muscles you’ve worked so hard.

Eat as fresh as possible. Modified and processed foods pose potential risks to your body and can leave you feeling ‘heavy’. Eat the foods your body needs for true success during your workouts.

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How to Listen to Music While Training for Swim Meets

March 16, 2011 by Leave a Comment

Swimming training can be intense. You will spend hours and hours in the pool swimming lap after lap. Some swimmers love to listen to music while they swim. However, since their ears are in the water they cannot hear any stereo equipment. This requires the use of special equipment to hear music. Here is a look at how you can listen to music if you are an intense swimmer.

Waterproofing the MP3 Player. There are waterproof cases that swimmers can invest in. If you purchase one of these the MP3 player will be protected against the water. It is also important to make sure that you invest in a good pair of underwater headphones as you can’t hear the music without them. There is a recommended pair of earphones known as Bone Conduction Earphones that almost all swimmers use.

Swimming MP3 Players. There are actual MP3 players that are specifically designed to fit the needs of swimmers. Some of these MP3 players have actually been tested and can survive under the water of certain depths. It is important to make sure you are buying an MP3 player that fits your needs. This is a great option for those that do not want to ruin their regular MP3 player by putting it in the water.

Bone Conduction Earphones. You will want to purchase something known as bone conducting earphones. These are headphones that work by putting the music vibration through the ears. When this is done the swimmer is able to hear the vibrations regardless of where there head is in the water. These earphones can be very expensive so make sure you truly want to invest in the set and listening to music while you are underwater.

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Learning the Trudgen Stroke

March 9, 2011 by Leave a Comment

There is a swim stroke that works kind of like a combination of the crawling swim stroke and that of the scissor kicking action of other swim strokes. This swim stroke is known as the Trudgen Stroke and is fairly popular swim stroke to be used by swimmers all over.

Here is how to perform the Trudgen Stroke when swimming.

Step 1. You will want to start in a face down position that will leave you looking into the pool. This is often called the glide position and is how many swimmers start swimming.

Step 2. Start to perform the crawl stroke that is famous with the crawl stroke. This is swinging your arms around like they were windmills. Make sure the hands are sorta cupped so that they can cut through the water and get you to the other side.

Step 3. When moving the arms make it so that they are back to your back and you will be able to push the water away. A slight bend of the elbow is recommended as it allows people to move forward.

Step 4. Move your head. If you have your left hand up you will breathe on the left side and if you have your right hand up you will breathe on your right side.

Step 5. You will start to snap your legs as if they were a pair of scissors. Do this while your arms are moving into and out of the water.

Step 6. Every few minutes you will stop moving your legs so that you can focus on the arms. When you are changing arms your legs will not be snapping. The key is to combine both so that they appear to work together.

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Swimming Facts

March 7, 2011 by Leave a Comment

Swimming is the general term for what people do to move through the water. However, the technical term for what they are called is swimming strokes. There are a lot of different facts about swimming and swimming strokes that people do not know. Here is a look at some of the facts about swimming that you may or may not have known.

Types of Strokes. There are different types of swimming strokes that swimmers all over the world use. There is the butterfly stroke, backstroke, freestyle and even some called the sidestroke.

Benefits. Swimming and swim strokes have long been used as a leisure form of exercise. It has also been used as a way for people to compete against each other and even as a way to spend their warm summer days. Swimming has been around for a long long time.

Where it Started. Swimming does not have a place where it is invented. It dates back so long that many people do  not know who came up with what swim stroke and therefore it is just assumed everywhere has always had swimming. There is even evidence that there were Egyptian carvings and paintings with swimmers and swimming strokes.

The Doggy Paddle. Even though people make fun of the doggy paddle it is actually an actual swim stroke. It is believed to be the easiest swim stroke which is why many people learn it first before any other swim stroke.

Freestyle Competition. When there is a swimming competition that is titled freestyle the swimmers are allows to use any style of swimming they desire. In fact in competitions there is only 15 meters of underwater time for every swimmer the rest is done by swimming.

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The Joys of Learning to Swim

February 23, 2011 by Leave a Comment
Cover of "Learn to Swim (Dk Childcare)"

Cover of Learn to Swim (Dk Childcare)

Everyone who likes swimming knows just how fun and enjoyable that it can be. There are many ways to begin to learn how to swim. Many start learning how to swim at a very early age, at around three, four or five years of age or sometimes even younger. Some children are even born in the water and seem to grow up loving the water. Some learn to swim when they get a little older, early teens to late teens and finally some people don’t learn to swim until adulthood.

When learning to swim there are many ways you can get started. One of the most likely ways is for parents to teach their children and even their children’s friends how to swim. The ways parents teach their children to swim vary from person to person. The reason this is one of the best ways to learn is because children trust their parents explicitly and this leads to being less afraid of water.

Another very effective way for people, adults and children alike to learn how to swim is to engage in swimming lessons. You can sign up for swimming lessons at your local recreation center or sometimes your local high school.

One of the many benefits of signing up for swimming lessons is that you get taught how to swim from professional swimming instructors and sometimes from lifeguards who know what they are talking about. These instructors allow you to learn how to swim in a controlled environment and to learn at your own pace.

Whether you learn to swim at home from your parents or from a professional instructor swimming must be first and foremost fun and enjoyable. You will find it hard to enjoy swimming and learning the various techniques when you are not enjoying what you are doing. You will also learn faster when you are relaxed and having fun as opposed to afraid of the water.

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Brief History of Backstroke

February 16, 2011 by Leave a Comment

Swimming has always been a major interest of athletes all over the world. However, it should be interesting to note that there are a lot of facts and history surrounding the backstroke. Here are some interesting facts and historical elements about the backstroke.

Ancient History. The backstroke is actually pictured in ancient pictures. It is believed that this style of swimming can date back to the early years. In fact backstrokes are mentioned in the Bible.

Back Swimming. The backstroke is the only stroke that allows swimmers to swim on their backs and breath through their mouths properly.

Olympic Debut. The backstroke made its Olympic debut in 1900. It was actually one of the last styles of swimming strokes to enter the Olympic competition. Swimming competitions were around before that but there was no official backstroke in the mix.

Changes. There are very little changes that have happened to the backstroke. Some of the strokes have seen some improvements over the years but the backstroke has remained virtually unchanged over the years. The only slight change that happened over the years is that the arm will be slightly bent so that there is more momentum and freedom to move around. This was discovered in the early 2000s and has been used since then.

Starting in Pool. All swim strokes require that the swimmer to start out of the water. The backstroke is the only stroke that allows swimmers to start their swimming competition in the water instead of out of the water.

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Proper Way to Perform the Backstorke

February 10, 2011 by Leave a Comment

A common swim stroke is that of the backstroke. The backstroke is one of the only swimming strokes that can be performed on the back of the swimmer with them able to breath.

Here is a look at how to perform this swimming backstroke should you wish to learn it.

Step 1. The swimming backstroke is started with the swimmer on their backs. The head will be in a relaxed state and in line with the spine. You will be looking to the sky with the water at your ears.

Step 2. Your legs will need to be straight and with your toes pointed as much as they can go. Start to kick your legs up and downwards. You will alternate between one leg and the other. Try to make as little splash as possible as this will allow you to help keep the water level smooth.

Step 3. You will move one arm up and move the body in a 65 degree rotation with the arms and the hips under the water. You will still be floating and moving in the water.

Step 4. Move your arm above your head and put it at a 45 degree angle to the body. Move your arm towards your feet so that you can move it through the water.

Step 5. You will also move your body so that it is facing the bottom of the pool. This will cause your body to appear flat and will move across the water with a propelled motion.

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Swimmers: Vegetarian Is an Option

February 9, 2011 by Leave a Comment

Some believe that eating a vegetarian diet is not acceptable for the swimmer. The swimmer’s body needs to be lean, muscular and able to move freely and easily through the water. The fact is, swimmers do need protein. In the average western diet, protein comes from meat products, such as pork or beef. These are not the only sources of protein though. As a swimmer, it becomes very important for you to focus specifically on building protein levels in your diet, around your vegetarian desires.

You do not have to give up being a vegetarian to swim, even in competitive arenas. Rather, you can focus on eating a diet rich in other sources of protein. The following tips can help you to accomplish this.

  • Learn the types of vegetables and other foods available to you containing protein. If you are unsure of your options, do a bit of research in this area. Sweet potatoes, lentils, mushrooms and asparagus all contain high levels of protein.
  • Beans and legumes are a very good source of protein. These are packed with the nutrition your body needs to build lean muscle mass.
  • Eggs are another sources of protein. While some vegetarians prefer not to eat eggs, note that you can select better quality products. Try to use free range eggs, for example, since these have a higher level of Omega 3 fatty acids in them, which is important for joint health.
  • Do consider eating fish. Those vegetarians who eat fish find it easier to obtain the level of protein necessary to boost muscle mass.

Vegetarian cooking can be a bit more challenging than everyday cooking. Vegetarians need to pay closer attention to the actual amounts of nutrition in the food eaten. Protein-packed diets are critical for those who are physical active, like the swimmer. By paying closer attention to your protein intake level, though, you can build strong muscles and perform well in the water and throughout life.

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How To Freestyle Stroke

February 3, 2011 by Leave a Comment
freestyle swimming

Image via Wikipedia

In swimming there is a style known as the freestyle stroke. The freestyle stroke is commonly referred to as a front crawl or a sidestroke. You may notice that this is used in swimming competitions. However, the stroke known as the front crawl is the one that most use as it moves the swimmer faster through the water.

If you are considering learning the freestyle stroke hers is how you can do the freestyle stroke.

Line Visualization. You will want to try to think of a line running down the center of your body. This is the best way to keep the body afloat. You will want to think of the line as lying horizontally and you just pivoting on it from side to side.

Straight Legs. Your legs will need to be straight. You do not want to be too rigid as this will only result in problems. While swimming you will need to kick your legs up and down the whole time as this will help move you forward.

Windmill. When it comes to arm movements you will need to think of a windmill. IT is important to practice as one arm is above your head the other will be behind it. When the arm is down it should be fairly close to your body.

Hands. Hands are in a flat shape with the thumb a little ways away from the index finger. You will slightly bend your elbows and push your arms through the water as if you were crawling at a certain pace.

The Motion. To move you from one side to the other you will move your arms around in circles in order to propel you through the water. As you swim you will also be moving your head from side to side so that you can get proper breath. Your head will move as you move your arms above your head.

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An Overview of Swimming as an Exercise

February 1, 2011 by Leave a Comment
long distance swim waves p 2

Image by summerrunner2009 via Flickr

Exercise is an important part of daily living. It is needed in order to maintain a healthy lifestyle. People exercise in many different ways. Some people walk, some people life weights, some do aerobics and some people, especially those that love the water, will swim for exercise. Swimming as a form of exercise is a wonderful way to get and remain healthy and in good shape.

Swimming is a great form of aerobic exercise because your body is constantly in motion. Different types of swimming do different things for your body. What type of swimming you choose to do depends on what you are looking to get out of it.

If you decide to swim as a form of exercise you can choose to do long distance swimming, speed or sprint swimming which involves short distances or just plain old recreational swimming. All these choices lead to exercise and to good health and to feeling good. There are also different forms of swimming that involves all the different parts of your body from your back, shoulders, arms and legs. These allow you to get your whole body moving and work out every single part of your body from head to toe.

Swimming helps you to burn calories by constantly keeping you moving. It also helps get your heart going. Swimming does all these good things for your body but it is also easier on your body. Some forms of exercise tend to take a toll on your body, your joint in particular. Swimming avoids this toll on your body.

So for all these reasons swimming as a form of exercise is a simple way to lead to a healthy and happy life. So whether you want to swim in the pool or in the ocean at the beach you can get a good bit of daily exercise and have a lot of fun while doing it.

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