A HIIT Routine for Swimmers
Strength, endurance, and speed are all improved when you adopt a high intensity interval training (HIIT) routine. Cycling and running are what most people think of with HIIT, but Summer is here and a swimmer's HIIT routine can add great benefits to your workout time in the water.
We've discussed several HIIT routines in previous blog posts, and we've explained that the point of high intensity interval training (HIIT) is to perform intense exercises for short periods followed by shorter periods of rest. Your heart rate is increased while you build strength and burn fat. In this post, we'll outline an excellent HIIT routine for swimmers. If you want to learn more about HIIT and see other HIIT workouts, click HIIT in the Categories menu to the right to see previous blog posts about HIIT.
If you frequently take to the pool to exercise, you'll increase the benefits in water and on land if you use HIIT training. Exercising in the water has the double benefit of giving you a great cardio workout and delivering resistance training on top of that. Below, you'll see what the average pool interval training program looks like. A swimmer's HIIT routine can make your time in the pool more productive.
HIIT Workout for the Swimmer
Warm Up • In the pool or out, you need to warm up your muscles and joints before doing your HIIT routine if you want to avoid injury. Adopt an easy pace and swim a couple of pool lengths to get loose.
After you have warmed up you can move on to intervals. Is this form of exercising is new to you, take it easy at first.
Workout Intervals • Swim at full speed for 30 seconds, then adopt an easy pace for three minutes before repeating the cycle again for up to 5 cycles.
Once you get used to this style of training, you can begin to decrease the time in the rest periods for a more intense workout. It can be tough to get used to at the start, so don’t get down if you can’t do all 5 cycles. Just do the best you can and up the number of cycles as you build your strength and endurance.
You will eventually want to get to a point where you swim hard for 30 seconds, then slow down the pace for a minute before speeding up again. You will also want to eventually reach 15 cycles per workout.
If you want to mix things up a little, try different swimming strokes for each interval. Sticking to one stroke throughout is fine, too.
Cool Down • You will want to get your heart rate back to normal at the end of the cycle. This can be achieved by taking 5 minutes of leisurely swimming or by simply walking in the water.
Don't Forget to Stretch After Your HIIT Routine
Stretching is a crucial part of your fitness routine. Injuries will be prevented and you will build a higher level of flexibility. Since swimming involves many different muscles, you will need to stretch out your entire body.
RX Fitness Equipment is Here to Help
If you'd like to learn more about incorporating HIIT into your fitness routine and you want to discuss it with a professional, RX Fitness works with hundreds of coaches, personal trainers and nutritionists. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.