R*****s
发帖数: 41236 | 1 Strokes Of Genius: Use Swimming To Stay Fit
http://www.bodybuilding.com/fun/strokes-of-genius-use-swimming-
Swimming is a survival skill, but it is also a high-end full-body workout
that increases your aerobic potential and also offers resistance. It抯 a win
win win.
by Shannon Clark Jul 30, 2012
From the moment human beings find themselves immersed in water, several
things become apparent: It takes a lot of energy to stay afloat, the body
needs to move in unfamiliar ways, using unfamiliar muscles, and motivation!?
What's more immediate than sink or swim?
People swim to survive floods, cross rivers, escape shipwrecks. Staving off
disaster rarely incurs such pleasant physical results. You can achieve life-
saving benefits - more muscle, greater endurance, major calorie burn - in
the safe confines of a community pool.
All you need to know is:
Which muscle group each stroke engages
Where swimming fits in your broader regimen
How to fuel for the pool
Before we hit the water, if you still think swimming isn't for you, consider
that it's non-impact in nature, meaning it's terrific for those who suffer
from joint pain. Whether you have knee, back or ankle pain, swimming
provides cardiovascular workouts without irritating injuries.
Different Strokes ///
Different swimming strokes target different muscle groups, so for optimal
benefits, vary your stroke selection. Bear in mind that your least-favorite
stroke may do you the most good.
It will work muscles that may be weaker in the body, helping you overcome
muscular imbalances.
The Front Crawl ///
The front crawl stroke is great for those who enjoy faster paced swimming
because it generates the most force.
This stroke recruits the chest muscles, the lats, and other back muscles.
Because this exercise requires rapid movement of the arms, going from above
the head to down by the sides of the body, you'll tap into your fast-twitch
muscle fiber potential, leading to improvements in speed and power.
The Backstroke ///
This stroke is less intensive than the front crawl or breaststroke. If you'
re doing a recovery swim between intense workouts at the gym, this should be
your go-to stroke.
Not surprisingly, this stroke will hammer your back. Your lats pull your
arms beneath the water and then back to the surface again.
Your hamstrings come into play slightly more due to the back-down position.
This muscle group propels you via the flutter kick, which helps drive the
body forward.
The Breaststroke ///
The breaststroke requires the most skill and coordination. Your lower and
upper body must move in sync. However, this stroke isn't typically performed
with great speed, so it's better for overall strength generation and
cardiovascular endurance.
This stroke will target the shoulder muscles to a significant degree (they
move the arms overhead, from behind you to in front of you, and into the
water again). From there, the chest takes over, along with the lats, pulling
your arms through the water under your body.
The Butterfly ///
Finally, the stroke that will really kick your fat burn into high gear is
the butterfly stroke. This stroke is excellent for boosting your metabolism;
targeting your chest, shoulders, and back; and helping to build better
power and strength.
This stroke requires the arms to move forward simultaneously, then into the
water and back again. Your core will scream as it keeps your body stabilized
moving through the water.
This is a great stroke to perform as interval training sessions in the water
. The intensity will make it easily possible.
Swimming Frequency ///
So now that you know the different swimming strokes, you also have to
determine swimming frequency. As with any form of exercise, create balance
in your program between swimming workouts, weight training workouts, active
rest and recovery.
Choose your swimming frequency based around the rest of your training
regimen and your recovery abilities. If you know it takes you some time to
recover between each of your sessions, you'll need to maintain a few days
off throughout each workout week.
If you're weight lifting three times per week, two swims will likely be
sufficient to round out your cardio training program.
If you're seeking maximum fat loss or just have a strong desire to perform
additional cardio training, you can add one other session to this. Don't add
more than this or you'll cut into your recovery time.
If you're on a 4-day split, you might opt for just a single swim, or if you
have good recovery, two.
Remember that by adding easier swims into the mix, you can help increase the
frequency in which you can train without pushing yourself into overtraining
mode.
Pool Fuel ///
As you go about your swimming workouts, take hydration and nutrition into
account. Just like any other form of activity, you must eat well both before
and after the session - especially after higher-intensity swims.
Also make sure you're properly hydrated. Many people workout in water when
their own bodies are parched! This may be the biggest mistake people make
because they don't feel like they're sweating and therefore losing fluids.
Rest assured, as with any workout, you are sweating, and that fluid needs to
be replaced. After most swimming workouts, water should do the trick, but
after a particularly challenging workout, you may choose an energy or
electrolyte replacement drink.
Next time you shudder at the thought of another treadmill session, turn to
the pool instead. It's an overlooked form of cardio training that will offer
some real benefits and help you reach your goals faster. | p*5
发帖数: 16204 | | n******d
发帖数: 3583 | 3 google translator
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发帖数: 41236 | 4 科普文章，你这种专家直接无视就好了...
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