There is no denying the reality that swimming is a very beneficial and complete exercise, and not everyone can excel at it. Learning how to swim is not that difficult for a man or woman but gaining and retaining stamina in swimming is what people falter at. Without stamina, you will find the legs and hands becoming fatigued quickly while swimming and you will feel like reaching land. While those who learn swimming may find it hard to swim for long without getting tired the truth is it is not hard to develop stamina for swimming. You have to be methodical and persistent.
Below listed are a handful of tips that you can use to develop swimming stamina:
1. Mind What You Eat
It is very important to consume the right type of foods if you want to develop swimming endurance, say experts. That does not necessarily mean you will have to eat a lot. What matters is the proper balance of key nutrients in the meals you take. Your meals should have adequate amounts of grains, lean protein sources and carbohydrates. Select lean protein sources like skinless chicken breast, lean ground beef, soy and fish. You also need to eat foods with healthy fats. Include olive oil, avocado and nuts for this. However, you need to be careful so that you do not end up eating lots of carbohydrates.
2. Staying Hydrated
It is very important that you keep your body hydrated before you jump into the pool. Carry a lot of water so that your body remains hydrated both after and before swimming. It affects the performance in water.
3. Training The Body
It is important that you prepare your muscles, especially those in your hands and legs for swimming, outside the pool. It is advisable that you hit the gym and take endurance training under a professional coach. This will help prepare your body for long swimming sessions. Work on muscles in body parts like shoulders, lower legs and upper legs.
4. Keeping Tab On The Time
To build swimming stamina, it is necessary that you keep a look over the watch. It is prudent to use a stop watch to count the time you need to complete a distance. Clock the time required to cover the distance and then try to reduce the time slowly.
5. Mastering Right Breathing Technique
This is a vital aspect of building stamina in swimming. A lot of people make the mistake of both breathing in and out over water. Incorrect breathing while swimming affects performance. You should try to breathe out underwater. Do not hold your breath for a long time as it can make you exasperated. Instead, try to find a breathing rhythm that is easy for you.
6. Maintaining The Correct Posture
Unless you are trying out various swimming styles it is important to maintain suitable body posture to retain stamina when you swim. Try to keep the chest expanded and flat as you swim. Keep body line straight and ensure the butt is not dragging underwater. When the butt portion is above water the legs and arms are not strained much.
Some people have a tendency to drag their butts through water. If you happen to be one of them, there is a solution. Try to keep the head downwards and your chest form on water. Once that is done, try to keep butt straight.
7. Using Front Crawl
You can use the front crawl while swimming to develop endurance, as it is. It is the quickest of 4 basic swimming strokes. Keep arms above your head, stretched up. You also need to keep stomach down on water. The legs should be extended at back. Use alternate arms in turn to push and pull the body. At first, swim a short distance this way and gradually increase the distance.
When using the front crawl, you should try bilateral breathing. You should breathe after every third stroke. Veteran Olympic swimmers are of the view, bilateral breathing lets you stay in a relaxed position in the pool. Exhaling underwater and inhaling over water is also advisable for better results.
8. The importance Of Going Slow And Steady
You may have read about the fable about a tortoise who won the race with the hare! That is applicable about swimming endurance development as well. You need to remember patience and persistence matters when it comes to developing swimming stamina. Start slow and then try to improve. At first, you should try to cover small distances in the pool and try to improve timing and distance with time.
9. Mix Swimming Sessions
As you pick up endurance in swimming, mix fast and relaxed swimming sessions. For example, begin with regular speed and cover one stretch of the pool, and follow it up with a relaxed speed. At the last stretch, use the energy to accelerate swimming speed.
These simple tips will take you a long way in helping you increase your stamina and perform better under water. Try them today!