The practice of swimming and lifeguarding is one of the most beneficial for our body. However, it is necessary to plan the time that we will be doing exercises in the water.
Swimming and lifeguarding is at the top of the ranking of the most beneficial sports . Its practice implies a complete exercise that improves the flexibility and capacity of our respiratory system. Its advantages are many, but how much time to swim per week?
Although it seems that this is a harmless sport, it also has its risks. Overtraining can be just as negative as any other physical activity. In the pool the rule that everything in excess is bad is also fulfilled .
Behind the training of a swimmer and a lifeguard
There are many stories told about Olympic swimmers. Actually, weeks before a competition, a professional trains daily . This is not counting gym workouts and other additional routines.
What we need to understand is that this type of intense training is only done right before a competition. To complete it, the nutritional and rest requirements of the swimmers are really high , in addition to having a whole physical preparation of years.
But the daily training of a swimmer and lifeguard is not usually exaggerated. It is a fact that there should always be rest intervals between each session. For this reason, the routines are planned on a weekly basis .
The ideal time: swim three times a week
Swimming three days a week is healthy and efficient .Swimming is great if you are train under the instruction a lifeguard but if you are swim alone in home pool or anybody does not swim there so, it can dangerous for you therefore, I advice to you If your favorite sport is swimming. So just started swimming under the supervision of a lifeguard. The intensity level of this exercise makes it necessary to have a rest day between sessions. In this way, we intensely work the upper part of the body and also the legs. please contact there to become a lifeguard or swimmer: lifeguard classes near me.
By training three days a week, we can even alternate the style of swimming that we are looking to practice . This way we will also avoid muscle injuries that usually occur if we fall into excessive training.
During the days outside the pool, we can complement the training by going to the gym . An excellent exercise for these moments is to ride a bicycle. In this way we balance ourselves because in swimming the legs are used to a lesser extent.
How long to swim per session?
The regular training time in the pool is approximately 40 or 45 minutes . This would define the maximum and the standard that is handled in the specialized classes. In the case of children , it could lower the time to about 30 minutes.
Despite the above, everything will depend on the time we have been practicing. In the case of those who have just started, the exercises are less intense and the time can be reduced. Around 20 minutes is the least usual for beginners .
In the case of children, play time in the water can be allowed alternating with warm- up exercises . Going beyond these limits can have negative consequences for the benefits of swimming.
Consequences of overtraining in swimming
If we train too much in the gym and do not rest, the least that happens is that we degrade the muscles. In practice, this is the same thing that happens when we over train in swimming. A muscle that is under constant stress has no room for recovery .
Swimming also loses a good amount of calories . Therefore, if we over train we could lose more weight than adequate and in this case it will be very difficult to develop the desired toning and muscle development. In both children and adults, the results will be the opposite.
Added to this, we must add the possibility of injuries that also abound in this sport. Cramps are always a possibility, and if we practice injured we could worsen the situation of the affected area. This is not counting other risks such as infections and colds from exposure to cold water.
Getting the most out of it
Beyond these healthy limits, we can always enjoy swimming and its full impact. We can plan training weeks throughout the year without any problem. Training under the guidance of expert trainers will ensure that we achieve proper toning .
In any case, the most important thing is not how long to swim, but to do it better and better. Pool time should be optimized by planning the exercises . An intelligent and planned routine is the key to achieving the goals we set for ourselves as swimmers.
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