Efficient swimming training burns around 900 calories per hour.
However, efficiency requires the right technique. We know how, so
you will soon be swimming up and away from everyone!
Swimming trains our bodies like no other sport. The crawl,
breaststroke, backstroke, and dolphin swimming are highly efficient full-body workouts that are easy on the joints.
Swimming shapes beautiful, strong muscles in the legs and tightens
the tissue thanks to the water resistance – we swim away the orange
peel skin, so to speak. It defines the arms and shoulders and
strengthens the often damaged back. Strength endurance training is
also ideal for really boosting fat burning. A brisk swimming style
burns around 430 calories per hour. Up to 900 are possible! However,
an efficient swimming and breathing technique is necessary for
maximum calorie consumption. On the following pages, we will show
you step by step how you can improve your breaststroke, crawl, and
backstroke technique. Plus, 7 tips on how you can further improve
your performance.
These 7 tips will help you improve your physical performance:
- Warm-up.
Start every training session with a relaxed ten-minute warm-up in the
water. Do a few lengths in a relaxed manner and then briefly stretch
your shoulder muscles (30 seconds per stretch). - Set goals.
To achieve the best possible results with swimming, you should be
able to swim at least 500 meters freestyle (note: you are free to
choose your swimming style). Ergo, this is our first major goal. - Train correctly.
To achieve the 500-meter goal, we recommend the following: 1. Swim
non-stop for as long as possible and count the meters. 2. Take a 3-
minute break. 3. Then swim 50 meters, followed by a 30-second
break. Maintain this rhythm until the total distance is twice as far as
the original non-stop distance and always try to beat your best
performance. - Breathe correctly.
It is important that you breathe in quickly. Depending on your
swimming style, you inhale sideways (crawl) or frontally (breaststroke,
backstroke, butterfly). In order for the inhalation to be as effective as
possible, all the air in the lungs must be exhaled first. The exhalation
takes longer and is coordinated with the arm and leg movements.
Exhale through the nose, as the nasal openings are small, and this
prevents unwanted intermittent exhalation. - Regularity.
A certain amount of training diligence is important. You should train
three times a week. In this way, the technique is quickly internalized
and you will soon see the first successes! - Tools to aid you
Use a variety of training equipment. This brings variety into the pool
and helps to train certain muscle groups more efficiently. Tip: Swim
with fins and practice the small movements of the ankles and hips.
Use paddles for your hands to increase the water resistance. A ‘pull buoy’ is clamped between your legs to provide buoyancy. This allows
you to focus exclusively on your arm technique. - Eat properly
You should not eat anything three hours before training – only small
snacks. Replenish your stores after training! Walnuts are a great
protein snack. A banana replenishes your carbohydrate stores. Tip: A
nut-banana smoothie.
