It is crucial to warm up properly before diving into the pool. A proper warm-up will prepare your body for the exercise, help prevent injury, and improve your performance in the water. This article will describe how to warm up before a swimming class properly. Warm-up will take 10 - 15 minutes.
Arrive Early
The first step to a proper warm-up is to arrive early for your swimming class. Give yourself enough time to change into your swimwear and acclimate to the environment. Walking around the pool deck for a few minutes before getting in the water can help your body adjust to the temperature and reduce the shock of entering the water.
Breathing (Beginners)
Once you safely enter the water, start to do a few minutes of breathing with exhaling bubbles in the water. Breathing is a powerful tool for adapting to water temperatures and relaxing the whole body. Next, get your position against the wall, holding the pool's edge and move your head up and down, exhaling with your nose into the water and breathing above the surface with your mouth.
Dryland Warm-Up (Advanced)
Expanders, also known as resistance bands, can be an excellent tool for warming up before a swimming session - Especially if you are an advanced swimmer. They provide resistance to the muscles, helping to activate and engage them before jumping into the water. Here's a bit more about how to use expanders for your pre-swim warm-up.
Firstly, choosing the correct resistance band for your needs is essential. Different levels of resistance are available, so make sure you choose one that challenges you without being too difficult to use. If you're new to using expanders, start with a lighter band and work your way up as you gain strength. Once you have your band, the coach will tell you what moves to perform before the session.
Start Swimming Slowly
Once you are in the water, start slowly. Begin by swimming slowly and lightly for a few laps, allowing your body to adapt to the temperature of the water. It helps to get the blood flowing and helps to loosen up the muscles. Starting slowly also helps to reduce the risk of muscle strains and other injuries.
Use All Styles You Know
During your warm-up, use all your swimming styles, including the front crawl, backstroke, breaststroke, and butterfly. Switching between different strokes helps to activate other muscle groups and improve your overall swimming technique. Doing this will also help prepare you for the different sets you will do during the class.
If you are learning, do things you learned in previous classes to refresh them.
Gradually Increase Tempo
After swimming slowly for a few laps, gradually increase your tempo. Refrain from overdoing it with speed, even if you feel fresh and energetic. Instead, gradually increase your swimming speed until you reach the tempo you will use during the class. This gradual increase will help your body adjust and prepare for a more intense workout.
Perform Technical Exercises
In addition to swimming laps, performing technical exercises during your warm-up is very good. These exercises help to improve your swimming technique and reduce the risk of injury. Technical exercises can include drills focusing on breathing, arm strokes, kicking, and body position in the water.
Drink Water
Drinking water before and during your warm-up is crucial to hydrate your body. Swimming is a full-body workout that can cause you to sweat and lose fluids and minerals quickly. Drinking water helps to prevent dehydration, which can lead to cramping, dizziness, and other health problems.
Cool Down
After completing your workout or class, it is essential to cool down properly. A proper cool-down helps to reduce muscle soreness and stiffness, prevent injury, and aid in recovery. An excellent way to cool down after swimming is to swim a few laps slowly, perform stretching exercises, and drink plenty of water.
In conclusion, warming up before a swimming class is essential to prepare your body for the workout, prevent injury, and improve your performance. By arriving early, starting slowly, using all swimming styles, gradually increasing tempo, performing technical exercises, drinking water, and cooling down properly, you can ensure that your body is ready to tackle the challenges of the water. Always listen to your body, adjust your warm-up routine as necessary, and discuss with your coach.
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