As swimming helps to recover from heavy training

Layfhaker figured out why diving - one of the best ways to recover from serious stress. workout in the pool attached.

As swimming helps to recover

Swimming reduce levels of lactic acid

In 2012, the scientists compared theInfluence of massage, active and passive recovery on swimming performance and blood lactate the effect of passive relaxation, massage and light exercise in the pool for the restoration of the swimmers. Training included two repetitions of 200 meters crawl 10-minute rest.

Scientists have found that after training in a pool of lactic acid concentration was the lowest - 5.72 mmol / l, after massage little more - 7.1 mmol / l, and after passive rest - 10.94 mmol / L.

It turns out that the active swimming helps to get rid of lactate, even better than a massage, not to mention a passive recovery. In addition, the researchers reported that massage and swimming, as opposed to passive recreation, to help improve the performance of athletes at the next workout.

Swimming reduces inflammation

In 2010 he studiedEffects of a recovery swim on subsequent running performance the impact of sailing on the restoration of the top triathletes.

First athletes waiting interval running eight times for three minutes at 85-90% of maximal oxygen consumption. After 10 hours they were floating or two kilometers, or simply rest lying down, and even after 14 hours of running with high intensity before the onset of fatigue.

As a result, athletes who have been in the pool, in the final race lasted for two minutes longer than those who rested lying down. This significant difference shows that swimming helps to recover faster and improve performance on these trainings.

In addition, athletes who sailed down the level of C-reactive protein - a marker of inflammation. Since inflammation occurs after a hard workout in any sport, it can be assumed that swimming suitable to any athletes, not only triathletes.

How to swim in order to recover faster

To reconstructive training provided the desired result, it must be active enough (but not exhausting) and last for at least an hour.

Each workout should include the following:

• warm-up;
• swimming with a board in his hands;
• swimming with Kolobashkin sandwiched between the legs;
• main set;
• hitch.

Here is an example of reducing training in swimming.

Restorative training

Time: 90 minutes. Total distance: 3000 meters.

warm-up:

• 4 × 100 meters relaxing swimming crawl with 20 seconds rest between the segments.
• 4 × 100 meter diving board in his hands, only work the legs. The first 25 meters of swimming with average intensity, the remaining 75 - low.
• 4 × 100 meters diving Kolobashkin sandwiched between the legs. The first 25 meters of working hands of moderate intensity, the remaining 75 - low.

Slightly relax after warm-up and proceed to the main part.

Main part:

• 4 × 50 meters fast swimming with 30 seconds rest between each segment. The first 25 meters of swimming fast, the other 25 - in a quiet pace.
• 5 × 100 meters relaxing swimming with 30 seconds rest between each segment. Think of strokes and try to make the next leg lower.
• 4 × 100 meters relaxing recreational swimming for 15 seconds. The first 25 meters to breathe just right, the next 25 meters - just to the left and so on.
• 3 × 100 meters relaxing recreational swimming for 15 seconds. The first and the last 25 meters of the swim 100 different style.
• 2 × 100 meters relaxing recreational swimming for 15 seconds. Think of strokes, but only 50 meters in the middle of the segment.
• 1 × 100 meters of swimming at different speeds. The first 50 meters, swim fast, the remaining 50 - slowly.

Hitch: 1 × 100 meters calm crawl.

load scaling

It's a long workout and you will be able to fully implement it, only if it is good to swim and have left enough time. If you are just learning or are going to spend on a pool of 45 to 60 minutes, scale load: reduce the distance and the amount of exercise.

At the same time, observe a few rules:

1. Do not miss the warm-up and cool down.
2. At the beginning of training all exercises are performed with mild or moderate intensity and total concentration on the movements.
3. Always select different items from the main body. For example, in one day you can work on breathing, in the other - count strokes, the third - to swim with the change of styles.
4. Stop, if you are tired. Your aim - help muscles recoverAnd not arrange a full heavy exercise on the day after the main load.

Too intense exercise will not help you recover, but relaxed and swimming will not give the desired results, so try to maintain a high intensity.

Swimming will give you a soft load warm up frozen, painful muscles and help to reduce inflammation and pain, so that After training you will feel more energetic, and can improve their performance mainly on the following day sport.

See also:

• How to learn to swim breaststroke →
• How to learn to crawl →
• How to learn to swim on the back →
• How to learn to swim butterfly →