Swimming fitness training is broadly divided into three types: short burst training, basic endurance training, and super endurance training. The previous article explained: our muscles are divided into fast muscle fibers and slow muscle fibers. Fast muscle fibers are responsible for bursts of power, while slow muscle fibers are responsible for aerobic endurance. We can better understand these three training methods by focusing on the type of muscle being trained.

Short burst training

Short burst training, in simple terms, is performing short-distance sprints. It primarily trains our fast muscle fiber contraction ability and metabolic ability. In short, the purpose of short burst training is to increase our short-distance swimming speed limit.

Basic endurance training

Basic endurance training is the type of swimming that most people see in the pool - continuous swimming over long distances without stopping. Its purpose is to improve our slow muscle fiber contraction ability and metabolic ability. In one sentence, it practices long-distance aerobic endurance.

Super endurance training

Super endurance training is similar to basic endurance training and also involves swimming long distances, but the pacing is primarily focused on extreme limits (including short bursts of extreme speed training). Scientifically speaking, it is super endurance training, which exceeds the anaerobic threshold. This type of extreme long-distance, high-speed swimming will make you feel incredibly exhausted.

For the first two training methods, we can clearly understand the type of muscle we are training. So, what does super endurance training primarily train? Super endurance training mainly focuses on improving our fast muscle fiber and slow muscle fiber lactate clearance speed. It is equally important to improve swimming fitness.

Swimming enthusiasts' fitness training precautions

Basic endurance training should pay attention to pacing

For enthusiasts, we may still be in the basic endurance training stage even after practicing for a long time. So, what should we pay attention to in this stage?

We often see enthusiasts in the pool discussing how many minutes they swam for 1000 meters and comparing themselves, even trying to swim faster and longer than others. This practice method is very helpful in cultivating one's competitive spirit and can indeed improve swimming speed in the short term. However, there is a point that needs to be noted: when your basic endurance training hasn't reached a certain level, directly entering super endurance training will do more harm than good.

When we haven't established a good aerobic endurance foundation, using super endurance training will only make our bodies feel overly sore the next day. Some people think that the more sore you feel after training, the more effective it is. However, excessive muscle soreness does not necessarily bring much benefit to the body in the initial training phase.

You need to understand that the aerobic metabolic ability of slow muscle fibers improves through moderate training. Driving a new car to its limits will only cause it to malfunction during the break-in period. In other words, in the basic endurance training stage, you should not always try to keep up with others’ pace. This point needs to be noted. However, frankly, swimming enthusiasts in the pool are often attracted to those who swim faster, leading to overtraining and a desire to surpass others. Remember this sentence during the foundation-building stage: “Swim your own race.” Those who train with all their might from the beginning may eventually restrain themselves in the middle and long-distance speed limits.

Short burst training cannot be absent

Constantly performing long endurance training without short burst training will negatively affect the human body’s muscle fiber structure. Excessive endurance training will convert fast muscle fibers into slow muscle fibers or convert slow muscle fibers into fast muscle fibers. No matter how much aerobic endurance you have, it cannot transform fast muscle fibers. So, even if your aerobic endurance hasn't been established, performing short burst training is necessary.

Those who have always performed endurance training will find that their short-distance speed may gradually slow down, even if speed improvements are the result of technical improvements. Their muscle structure may change over the years in basic endurance training. Fast muscle fibers cannot be converted into slow muscle fibers, so constant basic endurance training and neglecting short burst training will limit the short-distance speed limit.

Super endurance training should not be excessive

Overly frequent use of super endurance training will reduce aerobic capacity. In a certain sense, super endurance training will reduce the metabolic capacity of slow muscle fibers. Excessive super endurance training will also reduce the human body's hormone secretion level, such as adrenaline and growth hormone. This is why people who always train with all their might will feel exhausted and have reduced exercise ability, despite rapidly decreasing weight (which is beneficial to some people with weight loss goals).

Entering the super endurance training stage is a natural stage for improving results, but it should not be excessive.

Good aerobic endurance foundation, essential short burst training, and appropriate super endurance trainingAlthough swimming skills are the main factor in swimming speed, appropriate fitness training can make your swimming level more and more perfect.This article was originally created by Zhongyu Sports. Please indicate the source if you reprint.