Tonight I realized that I've talked to you about getting ready for the beach, but never about a swim fitness workout.
Oops, my bad. Haha.
I guess it was easy for me to forget that there's more to being at the beach or poolside than the sun, a couple adult beverages, and some beautiful bodies.
I should have known better, too, considering that swimming was one of the very first sports that I actively competed in as a child.
Swimming was also one of the only sports that I remember sitting through video of myself to help correct and perfect technique. I think I was about 11 years old at the time.
Pretty intense, huh?
Is Swimming Really a Good Workout?
This is a question I get all the time and as with most fitness questions, the answer is "IT DEPENDS."
Let me shed some light on the pros, cons, and the reason why.
I think swimming is fantastic exercise for the cardiovascular system and for some of the muscles in the body. It's great as long as it isn't the only thing that you do.
As far as swimming being heart healthy, the answer is yes. This past year I actually got my heart rate higher by swimming a single lap in the pool than running full-speed once around a full size track.
Another benefit is the movement needed at the shoulders -- several of the strokes are great for helping to get you out of the "computer position."
So, what's the downfall?
The one big issue that I have with swimming is that it doesn't provide a strong enough load or resistance and therefore does very little in the way of helping to prevent osteoporosis or in building the musculature of the lower body.
Also, much like running (or the shuffle that you see most people doing), the range of motion required by the joints of the lower body is minimal.
So, there will be little development of the quads, hamstrings, and glutes -- at least not in the same way that lunges, squats, and other leg training exercises train those areas.
To really make the most of your fitness, it's back to cross-training...swimming, weight training, maybe even some yoga and cycling.
Your Swim Fitness Workout...
Here are 3 Must Do's for Your Dry Land Swim Program. Be sure to include them consistently.
Numero Uno: Shoulder Stability
I've trained several competitive swimmers over the years who have come to me with existing problems with their shoulders.
They often present great mobility (can move their shoulders all over the place), but can't stabilize effectively.
This can lead to shoulder separation and/or dislocation -- not cool.
One of the exercises that I've found to be most effective in helping to stabilize the shoulder (and provide some muscle tone) is the scapular pushup.
To perform this exercise, start in your pushup position.
Keeping the arms completely straight (don't bend your elbows at all), you're going to let your chest fall by bringing your shoulder blades together (retraction).
After the initial drop, you're going to draw the shoulder blades apart (protraction), lifting the chest/torso back to the starting postion.
This is a huge shoulder saver that not only stabilizes the shoulder, but teaches correct movement of the scapula.
(Note: You'd see a swim fitness workout video here, except that my FLIP Video Camera overheated recently and I've been too busy (read: lazy) to go get it exchanged at Best Buy. I'll definitely let you know when it's posted).
Numero Dos: Rotation
In both running and swimming, we're moving primarily in one direction and in primarily one plane of movement.
Regardless of how great both types of exercise might be, movement in only one plane can lead to imbalances and then to injury.
No one wants that, right? (Nod your head yes)
The easiest way to be sure that we're getting some motion outside of the (WARNING: fancy word) sagittal plane is to get some twisting or rotation mixed in.
It's a good thing that my friend Kristine agreed to help me out with some pictures so you've got at least one visual on this page!
Here ya go.
In this swim fitness workout rotational stretch, you want to start the exercise by lying flat on your back, lifting one leg, and drawing it across your body.
The opposite arm should be brought up and then back. You'll relax in this postion for about 20 seconds, then repeat with the other leg and other arm.
Numero Tres: Leg Training Exercises
We were also able to grab a couple pics for Exercise #3 here -- leg training exercises.
In this exercise, we'll be going over a lunge and reach movement.
Here, you'll be starting in a standing position with your best posture.
Take a big step back, slowly bringing your knee to the ground. (If you have any knee issues, you may want to modify your range of motion to one that is pain free).
Once at the low point of your lunge, reach as high as possible with both arms.
Bring them back to your shoulders, stand up, then repeat by stepping back with the alternate leg.
Your Swim Fitness Workout - What To Do Next...
Add each of these movements into your daily routine, preferably pre-swim or pre-workout as part of your warm-up.
Not only will they help to prevent injury, but you'll also get some of the dry land benefits that you wouldn't otherwise by being in the water all the time.
Enjoy and Happy Swimming!
David Bohmiller
P.S. - Here's a quick (and shameless) plug...As I haven't yet designed the complete swim fitness workout, but you're still looking for something fun to do in the gym, I highly suggest checking out my Off Season Ski Program Blog. You'll find some cool articles and more exercises to try (on dry land). Thanks!
