Warm Up And Cool Down For Swimming

Warm up research is minimal warm down is a different story.

Warm up and cool down for swimming. Warm up for 5 to 10 minutes. Before you start a swimming session or workout you need to know your body is ready for the challenges ahead. The more intense the activity the longer the warm up. Here is why you should commit to warming down after every race.

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. Warming up slowly when you get in the pool lets you ease into an intense workout and cooling down lets you ease back out. Helps to slow down heart rate after intense exercise. As discussed in past pieces check out groin kick syndrome lactate is not the devil.

A quick guide to stretching and warming up 27 10 2016. What is the point of warming down after your race. Each stretch is designed to increase flexibility and mobility in your shoulders hips chest and legs. Reduces the risks of injury.

When you are done with your start s make sure you get a good cool down at least 200 yards or meters. These swimmer specific stretches work those hard to reach muscles that are key to great swimming. Do whatever activity you plan on doing running walking cycling etc at a slower pace jog walk slowly. Great warm up stretches loosen up the muscles and get the blood flowing throughout the body.

If you re practicing the start of a distance race swim the whole lap at your race pace. Often the first thing to get thrown out the window at the end of a session or after a bad race. The body s inability to convert lactate to atp is a problem which leads to the fun acidic burning in. Use your entire body.

During moderate aerobic exercise your heart pumps faster and your circulation increases. Sometimes the best part of a workout is winding down afterward. An example of how our instructors conduct warm up cool down activity is shown on the case study below. Vast research has looked at different swimming warm down speeds lengths and lactate level.

Cooling down helps get your breathing and heart rate back to normal and is a critical step in your swimming session. Use these steps to cool down properly and. I have heard and may or may not have said it myself this on pool decks on countless occasions. 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.