Female swimmers generally have a muscular body-build with a broad back and powerful shoulders. This body-build is advantageous for swimming. However, throughout the off season, several feminine swimmers melt off, needing to not maintain a muscular physique. it’s common for feminine swimmers to melt off by shift from weight coaching to cardio so as to avoid golf shot on any further muscle.
Female swimmers typically weight train throughout competition season to extend lean muscle mass, that is required to propel through the water. design your weight-training sessions to scale back the quantity of weight you train with, says David Salo, author of “Complete learning for Swimming.” Salo recommends reducing the quantity of weight you employ by fifty %. for instance, if you bench press one hundred fifty pounds throughout competition season, scale back that quantity to seventy five pounds. Avoid doing quite 3 sets of ten reps, says Salo.
Reduce supermolecule Consumption
During competition season, you want to consume enough supermolecule to support your muscular body-build. If you still consume a similar quantity of supermolecule throughout the off season, you may have difficulties slimming down, in keeping with Bill Sweetenham, author of “Championship Swim coaching.” Reducing your supermolecule helps you shed supererogatory muscle. A general rule of thumb for slimming down is to chop your supermolecule intake in [*fr1], explains Sweetenham.
When you scale back your supermolecule intake, a number of your muscle are regenerate to fat as a result of there’s not enough supermolecule to take care of it, explains Salo. Cardio is effective for fat burning. what is more, cardio doesn’t stimulate or contribute to the expansion of recent muscle, that is very important for slimming down a muscular figure. If you’ve got a sports trainer, seek advice from him regarding coming up with a cardio program for you to follow.
What to Avoid
If your back and shoulders square measure large and you wish to scale back their size, avoid exercises that employment those areas, says Sweetenham. The goal is to reduce your shoulders and back therefore you seem less large. you’ll still train your abdominals, legs and arms, however avoid victimization serious weights. you wish to avoid adding new muscle, explains Sweetenham.
REFERENCES & RESOURCES Complete learning for Swimming: David Salo Championship Swim Training: Bill Sweetenham