Warm Up And Cool Down For Swimming

Great warm up stretches loosen up the muscles and get the blood flowing throughout the body.

Warm up and cool down for swimming.

Often the first thing to get thrown out the window at the end of a session or after a bad race. Helps to slow down heart rate after intense exercise. Warm up research is minimal warm down is a different story. Use your entire body.

During moderate aerobic exercise your heart pumps faster and your circulation increases. Here is why you should commit to warming down after every race. Reduces the risks of injury. Warm up for 5 to 10 minutes.

Warming up slowly when you get in the pool lets you ease into an intense workout and cooling down lets you ease back out. The body s inability to convert lactate to atp is a problem which leads to the fun acidic burning in. To cool down after swimming swim laps leisurely for five to 10 minutes. Vast research has looked at different swimming warm down speeds lengths and lactate level.

Here is our quick guide to stretching to help you actively warm up before exercising. These swimmer specific stretches work those hard to reach muscles that are key to great swimming. Swimming engages all the large muscle groups in your body and the increased demand for oxygen from your muscles makes you breathe deeper so doing some cool down exercises after your swim meet or swim practice is an important step. Just as you did in the beginning of your warm up focus on staying relaxed and swimming with good technique.

For many people walking on a treadmill and doing some modified bent knee push ups will suffice. I have heard and may or may not have said it myself this on pool decks on countless occasions. At isplash swim school we ensure all students to have proper warm up cool down activities before any intense training sessions. A quick guide to stretching and warming up 27 10 2016.

If you re practicing the start of a distance race swim the whole lap at your race pace. Cooling down helps get your breathing and heart rate back to normal and is a critical step in your swimming session. Each stretch is designed to increase flexibility and mobility in your shoulders hips chest and legs. The more intense the activity the longer the warm up.

A word about stretching if stretching exercises are part of your workout routine it s best to do them after the warm up or cool down phase when your muscles are already warm. An example of how our instructors conduct warm up cool down activity is shown on the case study below. Sometimes the best part of a workout is winding down afterward. What is the point of warming down after your race.

Use these steps to cool down properly and. As discussed in past pieces check out groin kick syndrome lactate is not the devil.