How to strength train while Lifeguard swimming
When it comes to lifeguarding class swimming, the goal is generally to swim “faster and farther”, but in this article, I’ll share some tips to make swimming more effective as a strength training exercise.
Do you want to train your muscles while Lifeguard swimming?
In general, swimmers aim to swim faster and longer distances, but improving technique and strengthening muscles is essential for swimming.
By following the guidelines in this article, you will be able to do just that.
Tips to Increase Strength Training Benefits While Lifeguard Swimming
With proper strength training, swimmers develop strength and endurance to swim faster and longer distances.
Here are some tips to improve the effectiveness of strength training while swimming.
Take Professional Lessons: We recommend taking lessons from a qualified professional. Taking lessons from a pro will help you improve your technique by learning about your mistakes and how to improve.
Get Proper Breathing: Mastering proper swimming breathing is essential to improving and increasing strength. Proper and steady breathing helps you maintain a steady pace while lifeguards swim long distances.
Improve your fitness: If you can improve your fitness, you will have better stamina while swimming. It’s important to set achievable goals to stay motivated.
STRENGTHEN UPPER AND LOWER BODY: To improve the stamina needed for swimming, you need to train both your arms and legs.
Use Aids: Actively use swimming equipment to help you improve your technique.
Avoid the Valsalva Maneuver: This is a natural reflex that closes the upper airway with greater force than normal due to muscle tension caused by holding your breath during exercise. But try to stay as relaxed as possible while lifeguard swimming to prevent this condition.
Improving Technique: In swimming, more slides, rather than more strokes, help build strength.
Practice Series Training: One of the most effective ways to build strength is by repetitively swimming 100-300 meters.
There are other ways to increase strength other than those introduced here, so as mentioned above, try various methods under the guidance of a professional.
Focus on distance rather than speed and take breaks at appropriate times.
Strength training session
As with any training program, you need a training plan to improve your strength.
This plan should be developed by a professional based on your individual needs.
Here is an example of a training session.
Warm-up: Do three laps of 100 meters at moderate speed. Take a 15-second rest between each lap. Keep your speed around 50-60% of your maximum speed. Here, focus on swimming with the most perfect technique possible.
Technique: Do laps from 8 to 25 meters. Swim at 50-60% of your strength and rest for 15 seconds between each lap.
Workout: Focus on breathing every 3 strokes. Always use your feet to swim. Rest 15 seconds between each set and swim at a faster pace than your warm-up. Swim 3x 50m, 3x 75m, 3x 100m, and finally 3x 150m and you’re done.
Cooldown: After your workout, swim at a slow, gentle pace for a few minutes. A cooldown is necessary for a more effective post-exercise recovery.
In addition to having the right training plan under the guidance of an expert, you can also build strength while swimming by following the advice in this article.
Reach your goals with hard work and perseverance!
I also recommend this article.
Can I start swimming as an adult?
Some people swim for exercise, some just love to swim, others have had the opportunity to swim, and so on. But is it okay to start swimming as an adult?
People who can’t swim think it’s too late to learn something new from adults.
I often hear someone say, “I don’t know how to swim.” People who can’t swim know that lifeguard swimming has many benefits, but they keep saying it, and it looks as if they’ve already given up. But what if you can’t learn to swim from an adult?
Is it okay to start as an adult?
First, don’t be shy about not being able to swim. In fact, many people do not attend swimming lessons simply because they are embarrassed.
But wait! I’m not the only one who can’t swim, there are many other adults who can’t swim. Not everyone can do it well anymore. Remember this when you feel down.
Let’s sign up for a lesson now. Let’s start with the following four points.
Make sure you reach your goal of being able to swim.
Attend lessons as scheduled without making excuses.
Work hard with a desire to improve while having fun. Build collaborative relationships by interacting with other students and coaches.
Do not dislike or be afraid of water.
In swimming lessons
First, you need to learn the basic skills necessary for Lifeguard swimming, such as how to float and how to breathe. The density of the human body is lower than that of water, so it is possible to float on water, but this is not always possible immediately.
Follow these 6 steps to get started.
Stand in the shallow part of the pool.
Take a breath and hold it there for a moment.
Lean forward until half of your head is submerged in water.
Kick and raise your leg until your body stretches behind you.
Press your abs down while keeping your back straight.
Relax and exhale slowly.
This last item is mandatory to be able to float on water. It doesn’t make sense to be able to float with your body fixed. Rather, it would be better if you could relax and leave your body in the water.
Lifeguard swimming basics
After an initial fitness check, the coach will teach you basic swimming techniques for beginners on the first day of class. This is especially done with a kickboard to practice strokes and kicks.
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