Do you think that the only way to effectively improve your cardio is to increase your intensity training sessions such as outdoor interval sessions or HIIT sessions at home? Well no ! We are going to prove to you that it is entirely possible to do cardio while swimming and that it is even an excellent way to boost your performance. You want to know more ? Follow us !
Swimming a complete and low impact sport!
Swimming is a complete sport that is suitable for as many people as possible . Indeed, pregnant women, injured athletes, overweight men or women, anyone wanting to get back in shape, everyone can practice it. For what ? The secret lies in the water. It carries your body and accompanies all your movements. Result: your joints are protected and your muscles work with resistance . In fact, you make efforts without realizing it and you strengthen your body , particularly your back, abdominals, arms, legs and buttocks. Your heart rate increases and your blood circulation is stimulated . Swimming even has a positive impact on the mind: it's a truly relaxing activity that makes you feel good .
Cardio and swimming: a winning duo
Can cardio and swimming be combined? Everything will depend on how you choose to practice this activity. To begin with, only good swimming technique will allow you to progress towards intensive training . This is why it is advisable to start by taking lessons or using a coach or specialist trainer. Once you have learned the basics, you can combine swimming and cardio training . How ? Pay attention to the quality and speed of your movements. They are the ones who will decide the intensity of your effort . Swimming is a demanding discipline and can be tiring. Take it gradually and let your body get used to it. Subsequently, if you practice this activity regularly, you will notice the many benefits it brings in terms of endurance and VMA . Know it, swimming is an excellent ally for those who want to perform in sports such as running, trail running, ultra-trail running and it perfectly complements fitness training.
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Example of a program for doing cardio while swimming
Do you want to combine cardio training and swimming, but you don't know how? We invite you to discover an ideal program to get started:
- Start by warming up for 10 minutes , choosing the stroke that suits you.
- Now set a distance and practice 5 minutes of accelerations . How ? Start slowly and gradually increase your effort. The goal ? Reach your maximum speed!
- Then, for around ten minutes , do exercises that will allow you to improve your swimming technique . On the program: belly sliding exercises, sculling drill or sculling. What is this ? The front glide is an essential technique in breaststroke: the arms are extended, your head is aligned with the rest of the body. It improves the hydrodynamics of your posture and thus reduces water resistance. The sculling drill is a rowing exercise while the sculling is a movement that softens and strengthens the arms. They are used in synchronized swimming.
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- To continue, decide to swim, as many times as you can, a distance previously chosen according to your level. Your goal is not to exhaust yourself, but rather to control your speed and movements in order to maintain a continuous rhythm. This way, your cardiovascular system is stimulated, your calories are burned and your muscles are strengthened. That’s cardio!
- Finally, recover by doing a few swims without hurrying.
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Doing cardio training while swimming can be interesting for anyone who wants to break the monotony of a program or escape harsh weather conditions, in winter for example. Very quickly, we realize that this way of doing things brings real benefits that we cannot find anywhere else, particularly in terms of muscle relaxation. To go further, we can also test extensive endurance. What is this ? We train by crawling at low intensity!
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Improves performance and alertness / Reduces muscular and mental fatigue.
