To be effective in swimming, regular and quality training is essential. However, to swim well, you also need to know how to manage your rest periods well. What are the different types of swimming recovery? What are they for? And what is the difference between active and passive recovery?
The different types of recovery in swimming
In swimming, there are different ways to recover. The first is to respect a rest period between each series of swimming or each part of the training. It can be a few seconds or even a few minutes depending on the intensity of the effort and the desired effects. The second way to recover is an active recovery which involves recovering while swimming. We sometimes hear of passive recovery to refer to the stretches at the end of a workout. Recovery after the session is also very important and should not be neglected. Diet, hydration, and sleep are part of this and help improve your performance.
What is the recovery time between each series used for?
The recovery or rest times between each series of swimming are very important in swimming. First of all, note that they have very little impact on your training, provided of course that they are much lower than the effort times. Indeed, if you swim a 200 m and then you rest for 5 minutes, this may affect the quality of your training. On the other hand, it is better to swim 5 x 200m with 30 seconds of recovery between each set than to swim 1000m without stopping. Rest times allow you to control your swimming pace(thanks to the wall stopwatch) and making training less boring. In addition, they allow you to stay focused and maintain a certain quality of swimming. After each break, you will find that you swim better and have better support. The recovery times in each set also help to rest your muscles and heart without affecting your performance.
Active recovery is essential in swimming. It is done in water and by swimming. It consists of swimming at a slower pace with or without using accessories. Thanks to it, your muscles are better oxygenated and your body, therefore, more easily eliminates toxins and other acidic wastes. The other benefit of recovery is that it allows your body and heart rate to calm down smoothly. Active recovery is all the more important after intense sets at a high pace.
A typical swimming session for fitness
Swimming is excellent for people who want to resume physical activity smoothly. A non-traumatic discipline for the joints, it also helps strengthen your muscles and your cardiovascular system. Discover with Guide-piscine how to get back in shape through swimming.
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Frequency and regularity
To get back in shape, it is important to take it easy. Go gradually because the goal is to hold on for the long term and to swim regularly. Swim between 45 minutes and an hour per session. To start, train twice a week and then gradually increase the number of sessions per week if your schedule allows you of course. To avoid demotivating yourself, vary swimming strokes, exercises, and gaits. Nothing prevents you from using a few accessories such as a board, a pull-buoy, or fins to make the session a little more fun. The goal is to feel good in the water and not to beat time records!
To train well and get the most benefits from your swimming session and lifeguard classes, it is recommended to structure your training with:
Warm-up: it helps to wake up your muscles and joints and prepares your body for the effort
The body of the session: it begins with a cardio workout to prepare the heart for the effort (do not force to save energy for the rest of the workout), you then continue with technical (educational) exercises and you end with muscle building
Active recovery: this phase is just as important as the others even if it is much shorter. It eliminates toxins and lactic acid present in the body and also prepares your body for the next session.