Warm Up And Cool Down For Swimming

Cooling down helps get your breathing and heart rate back to normal and is a critical step in your swimming session.

Warm up and cool down for swimming.

Before you start a swimming session or workout you need to know your body is ready for the challenges ahead. If you re practicing the start of a distance race swim the whole lap at your race pace. Warming up slowly when you get in the pool lets you ease into an intense workout and cooling down lets you ease back out. Do whatever activity you plan on doing running walking cycling etc at a slower pace jog walk slowly.

Vast research has looked at different swimming warm down speeds lengths and lactate level. Great warm up stretches loosen up the muscles and get the blood flowing throughout the body. When you are done with your start s make sure you get a good cool down at least 200 yards or meters. Warm up research is minimal warm down is a different story.

At isplash swim school we ensure all students to have proper warm up cool down activities before any intense training sessions. Each stretch is designed to increase flexibility and mobility in your shoulders hips chest and legs. Helps to slow down heart rate after intense exercise. I have heard and may or may not have said it myself this on pool decks on countless occasions.

The body s inability to convert lactate to atp is a problem which leads to the fun acidic burning in. Here is our quick guide to stretching to help you actively warm up before exercising. A quick guide to stretching and warming up 27 10 2016. Often the first thing to get thrown out the window at the end of a session or after a bad race.

Sometimes the best part of a workout is winding down afterward. 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. For many people walking on a treadmill and doing some modified bent knee push ups will suffice. Warm up for 5 to 10 minutes.

To cool down after swimming swim laps leisurely for five to 10 minutes. These swimmer specific stretches work those hard to reach muscles that are key to great swimming. Reduces the risks of injury. Just as you did in the beginning of your warm up focus on staying relaxed and swimming with good technique.

Use these steps to cool down properly and. 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. The more intense the activity the longer the warm up. As discussed in past pieces check out groin kick syndrome lactate is not the devil.

An example of how our instructors conduct warm up cool down activity is shown on the case study below. What is the point of warming down after your race.