May 6, 2020
By Ali Sensintaffar, HRCA Assistant Aquatic Program Coordinator
Cardio Swimming is a great cardio workout but what happens when we can’t get to a pool anymore? Swimmers are now faced with the question of what to do for cardio now. A question made more difficult due to the face that most forms of cardio are a lot harder on the joints than swimming is. For that reason, it’s important to do short bursts of cardio and mix it up with different types.
This week’s workout is going to consist of 5 short cardio workout sessions with 5 different forms. I highly encourage you to try them all. Be sure to listen to your body while working out. If something hurts - stop. We don’t want any injuries here!
Running The first cardio activity that most people jump to is running – whic8h is great because running is an excellent workout. However, as swimmers, we need to take certain considerations when running. According to Swimming World Magazine, swimmers need to first ensure that they have proper running attire. Invest in a good pair of running shoes. There’s nothing worse than going into a run with a pair of mediocre shoes and ending with shin splints or other injuries. Proper footwear helps to ensure that our feet are supported so running is as easy on our joints as possible.
Swimmers also need to ensure that they are breathing properly. I’ve noticed one of the biggest issues with swimmers doing dry-land training is that none of us know how to breathe. We are so used to holding our breath or letting it out super slow only to take a big, fast gulp of air in, that setting up a normal breathing cadence can be troublesome and challenging to say the least. Try to take even breaths in and out and breathe from your stomach, not your chest. Do NOT hold your breath!
Also, it’s no surprise to say that swimmers aren’t the most graceful of creatures on land. When running, we typically think that we look like Usain Bolt when in fact we look more like a herd of turtles stampeding through peanut butter. When running, be more mentally aware of your form. Running with proper form helps to minimize injuries and is a more efficient use of your muscles and energy (just like in swimming). Don’t try to take super long steps, keep them short and push up from the ground. Keep your knees and ankles in line with the rest of your body. Look forward, not down to the ground and keep your head in line with your shoulders (don’t jut your head forward – that will lead to a lot of neck pain). Keep your shoulders relaxed and pulled back rather than hunching them forward. Engage your core and lean slightly forward. You should lean into the run while still maintaining a mostly upright posture. Try to run so that the ball of your foot is touching the ground first. If you are hitting with too much heel or too much toes, that could set you up for further injury.
Check out Runner's World for more tips about proper running form. Walking Sometimes running is not a viable option. For example, I have a knee injury from running track in middle school that makes running for more than a short distance very difficult and painful for me. But for those of us who can’t run, don’t worry! Studies show that walking is just as good of a cardio workout as running – plus it’s easier on your joints!
Just like with running, swimmers need to make sure that they have proper walking shoes and are breathing evenly and consistently. When walking, engage your core, maintain upright posture, and keep your shoulders back and relaxed. Gaze in front of you rather than looking down at your feet. Swinging your arms back and forth help to maintain your balance. When power walking, I tend to bend my arms at 90 degree angles, but when I’m walking for pleasure or at a more relaxed pace, I like to let them hang down. You should strike the ground with your heel first and then follow through to your toes.
Pilates Pilates is a great addition to a swimmer’s arsenal of dry-land workouts. The movements and poses are great at building core strength and stabilization plus it’s a little more fast-paced which allows you to get in a little bit of a cardio workout as well (please note – there are many different types of pilates workouts, I’m only talking about one today).
Pilates for Swimmers This video has five exercises that are geared specifically towards swimmers. I am not a pilates guru, so I will be making up names for these: the first one has your legs up and your are reaching your arms around going above your head to your knees while focusing on breathing (I will call it Tabletop Arm Circles), the second one is Swimmer which I’ve talked about in previous posts, the third is working on a higher extension while bringing your arms around (Chest Raises), the next one is on your side and you are lifting both of your legs up and then lowering which will work on your thigh muscles (Leg Raises), and the final exercise is also on your side while you do little flutter kicks with your legs (Side Swimmer). These are the exercises that we will be working on this week in the weekly workouts.
HIIT HIIT, or High-Intensity Interval Training, is a great workout that provides fast bursts of cardio that raise your heart rate followed by short periods of rest. According to Healthline, HIIT has the following benefits:
Overall, HIIT has many benefits. For me, I just really like the feeling after doing a HIIT workout. I feel like I’m able to really get a good workout in.
Bicycling This is the only one that requires any equipment and it's simple! A bike! Take your bike out and go for a ride, varying your speeds for at least 30 minutes. Please note I will not be including this in my weekly workouts since not everyone has a bicycle. Dancing My personal favorite! I love to dance. Granted, I’m no good at it, but it is a fun way to blow off some steam while listening to some upbeat music. Dancing is a cardio workout and the best part is is that there is really no wrong way to do it. Just move. Sometimes I jump around. Other times I do pirouettes. Sometimes I just shake my hips. There is no wrong way as long as you are moving! So put on some tunes and get DANCING!!!!
As always, check the Workout Tab for this week’s workouts: Cardio Weekly Workouts as well as all the previous workouts from past weeks.
Let me know what you enjoyed the most from this week!
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