Mid-Stream Sports: Should You Swim First Then Use Equipment, Or Use Equipment First Then Swim?
There are often some friends who are troubled about whether to do swimming first and then equipment training, or to do equipment training first and then swimming. In fact, this problem is not difficult to answer, and it mainly depends on your personal purpose for participating in these two trainings.
First, equipment training and swimming training do not conflict with each other. Equipment training after muscle activation needs corresponding aerobic exercise (such as swimming) to provide some traction or relaxation, and swimming also needs targeted strength (explosiveness) training. , to provide auxiliary support. However, you must clearly understand that no matter which item you do first, it will affect the quality of the second training.First, swimming then equipment trainingIf your primary training purpose is to improve swimming skills, it is recommended to first conduct swimming training.
Swimming is a sport that is mainly led by technology. If you do swimming training after equipment training, the fatigued muscles may cause you to change your original correct swimming technique, such as inadequate stroking, and irregular shoulder rotation, etc. When the body is in a fatigued state, making errors in technology is very easy to form a fixed pattern of action, which is disastrous for your swimming skills. Therefore, if your primary purpose is to improve swimming skills, you should first do swimming training.
First, equipment training then swimming
Perhaps most participants in sports are focused on fat reduction and shaping their bodies as training purposes, so it is the correct choice to first do equipment training then swimming.
The human body preferentially consumes glycogen when exercising. When glycogen consumption reaches a certain extent, fat becomes the primary energy source. Equipment training will preferentially consume glycogen in muscle fibers, but equipment training has the characteristic of short duration, while fat reduction requires exercise to continue for a longer time to fully burn fat. Therefore, first doing equipment training then swimming is the recommended training sequence for those with shaping purposes.
In fact, we recommend that you try to avoid scheduling these two trainings on the same day. However, if some objective conditions cause you to do these two trainings in the same day or time period, you need to pay attention to several basic training principles.
One, after swimming, equipment training must reduce the amount appropriately.
Swimming training will consume a large amount of your energy reserves, so when participating in equipment training after swimming, you should put safety first. You may not be able to lift the weight you think is easy, which increases the risk of injury, so it is necessary to appropriately reduce the equipment training intensity, and how much to reduce it depends on the specific situation.
Two, when doing equipment training first then swimming, you should control the swimming intensity below the anaerobic threshold speed, that is, control the swimming intensity in the aerobic range.
In the previous video, we explained that swimming intensity can be maintained at anaerobic intensity, or it can be maintained at aerobic intensity. Intensity above the anaerobic threshold will still consume glycogen in your fast muscle fibers, which will lead to a risk of technical distortion. Swimming with aerobic intensity can mainly rely on slow muscle fiber fat supply, and glycogen can be slowly recovered in this intensity, which not only increases fat reduction efficiency, but also will not cause excessive technical errors.
Three, after equipment training, please take a short rest to allow the body temperature to return to normal before entering the water.
High-intensity equipment training will cause your heart rate and body temperature to rise, and your skin pores will expand, entering the pool with low water temperature may have a negative impact on your health, so you must wait until the body temperature is safe before entering the pool.
Four, please pay attention to timely replenishment.
These two trainings at the same time will increase your exercise time, and the body dehydration will accompany you, so you need to supplement water appropriately during the exercise. The amount of water to supplement should be 150% of the water loss proportion. Supplement plain water for exercise time less than one hour, but when the exercise time exceeds one hour, you should promptly supplement sports drinks to increase carbohydrate supplementation to speed up glycogen recovery.
In short, if the main purpose is to enhance swimming skills, do swimming first; if the main purpose is to reduce fat and shape the body, do equipment training first.
This article was created by Zhongyou Sports. Please indicate the source when reprinting.
