When starting out in a sporting activity, it is common to make mistakes that can cause injury or cause you to become discouraged. Swimming is no exception to the rule. Guide-pis-cine gives you here some very useful tips for beginner swimmers with Lifeguard Recertification Training.
- Adopt the right position
The first thing to do when you start swimming is to adopt the right position in the water. Hydrodynamics and buoyancy are the basis of swimming . The more you lie down in the water, the more you reduce the resistance to progress.
- Learn to breathe
To progress and take pleasure in swimming, it is essential to learn how to breathe . It’s not about learning to breathe underwater, but rather about synchronizing your breathing with your movements. Have the reflex to blow out all the air in your lungs when you are underwater and inhale as soon as you get your head out of the water.
- Don’t push your legs too hard
Beginner swimmers tend to kick their legs excessively because they think they will gain speed. Be aware that the beats are very energy intensive and have a low output. Swimming is a sport of traction (and sometimes propulsion) by the arms. Above all, the legs balance the body and help you stay on the surface of the water.
- Swimming with accessories
To start swimming , do not hesitate to use a board, flippers or a pull-buoy . This way you can isolate the upper or lower part of your body and focus on the quality of your movements.
- Go gradually
If you’re a beginner swimmer, don’t push too hard at the start as you may end up wearing yourself out and becoming discouraged. Start with sessions at moderate pace without putting intensity.
- Practice diligently
To progress, try to swim at least twice a week for 20 to 30 minutes per session. The more you gain in technique and endurance, the more sessions you can increase . The ideal being to swim 3 to 4 times a week for 45 minutes.
- Impose a rhythm
In order not to abandon your sessions after a week, impose a training rhythm on yourself . Find a slot in your schedule where you can devote yourself fully to your sporting activity. The ideal is to have two hours available. Force yourself to always swim on the same days so that it becomes a habit. But do not panic ! If you miss a session, you can always get it back the next day.
- Stretch and warm up
To avoid injuries and aches , always remember to warm up well and stretch well before and after training.
- Stay hydrated
Sweating in swimming is not always felt, but it does exist. It is therefore important to hydrate yourself well before , after but also during training in order to increase your performance, to avoid dehydration and the appearance of muscle cramps and to promote recovery.
- Eat well
To swim well, don’t forget to eat well . It is essential to have enough energy to last throughout the session. Depending on the type of training and the time you go swimming, you must adapt your diet.
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How to improve your breath while swimming?
Breathing is one of the major problems in swimming. Not always easy to know when to breathe and how without losing your breath at the end of a simple pool length. Guide-pis-cine explains how to breathe in an aquatic environment and which exercises can help you improve your endurance.
learn to breathe
The first thing to do in swimming is to learn how to breathe . If it’s something you do naturally out of the water, it’s a different story in the aquatic environment. In order not to get out of breath after 25 m, you must first learn to blow your air into the water. Dip your head under water and blow out all the air you have in your lungs until you empty them completely. This is called active expiration. Then take your head out of the water and open your mouth to inhale. Since your lungs are empty, it only takes half a second for them to automatically fill with air. We then speak of reflex inspiration. Once you master this exercise, practice it while swimming. This way of breathing will quickly become a reflex in an aquatic environment .
Master your swimming technique
To improve your breath in swimming , it is also important to save yourself and reduce energy expenditure. Remember first of all not to swim too fast and to swim in amplitude, that is to say by performing slow and flexible movements. Do not beat your legs too much because their performance is low and very energy-consuming! Also take advantage of the flows to rest and to avoid running out of breath too quickly.
Exercises to improve your breath in swimming
Start first with small sessions of 1200 m and increase the volume little by little. The more you swim , the more you will improve your cardiovascular system and the more resistant you will be over the length. Also, consider incorporating some speed into your training . Swim a few lengths in a sprint or interval to increase your heart rate. It is also possible to make a pyramid or to swim every 3, 5 and 7 times in crawl. The more you exercise your core, the more muscular it will be and the less you will lose your breath.