What better way to add variety to your workout routine then a refreshing, heart-healthy swim? Besides loosening the joints, building endurance and strengthening muscles, swimming allows you to work out the whole body and you get to hit the beach without skipping your workout. We at Amour Creole have composed a list to ensure you have an effective ocean workout.
Ocean Swimming Workout Tips
- Forget speed and distance. Focus on building endurance and mixing up stroke reps that vary in intensity. For a proper stroke, move your right elbow back, then lift your right hand from the water and reach up and forward. Your elbow should maintain a ninety degree bend. Don’t lead with your elbow or swim with a straight arm. Slice the water with the thumb-side of your hand and as your bring your arm back to starting position, push back the water to propel your body forward. Do the same motion with the left arm and aim for a natural rhythm back and forth with your arms.
- Head and body are one. Move your head in a left to right rotation that is in line with your stroke pattern. So when your right arm is curving overhead, your face should peek out from the water so you can breathe. Your left ear should remain in the water. Then repeat on the other side.
- Head and body are one.Move your head in a left to right rotation that is in line with your stroke pattern. So when your right arm is curving overhead, your face should peek out from the water so you can breathe. Your left ear should remain in the water. Then repeat on the other side.
- Breathe.Your breathing should feel natural. No need to hold and release breath. As your head is rotating from left to right, make sure you exhale as much as possible through your nose and mouth. When your face is in the water, exhale bit by bit by blowing bubbles.
- No need for speed.
Do not get too caught up on speed as this can cause you to lose stroke proficiency and reduce the amount of muscles worked. Focus attention on the repetition of strokes and the number of sets. Start off with a basic set/rep routine, such as 20 full strokes/3 times. In between each rep/set include a free style swim. As your endurance level increases, up the reps/sets. It is best to change your rep/set routine every couple of weeks.
- Remain alert if in the ocean.It’s not easy to map a route in advance of ocean swimming, and even if you try, tidal waves can shift you quickly off course. Make sure you balance stroke patterns with looking up with a slight head elevation, so you can use ocean landmarks to assist with navigation and measuring your distance.
- Time not distance.Base your ocean swim workout on the actual time spent in the water swimming, as opposed to the distance you have gone.
- Safety.Make sure you are a safe distance from shore and keep landmarks (and a friend) in eyesight. Swim along the shore edge instead of out to sea. If you swim out to the ocean you may miscalculate your endurance to swim back to shore.
If you’re new to working out, consult with your primary physician before starting a workout routine. If you have never had an ocean workout, you may want to begin by practicing in the pool. So get your bum out of that hot sweaty gym and take your workout routine to the outdoors. Stroke on!
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