Freestyle Swim Training Tips

Tips to Improve Freestyle Training: 1- FOCUS ON YOUR BODY ROTATION INSTEAD OF KICKING. Keeping your body horizontal decreases resistance, and the shoulder roll will propel your forward with the least effort, not pulling with your arms or kicking with your legs. This is counter-intuitive but important, as kicking harder is the most universal suggestion for fixing swimming issues. By making a small full body rotation you will gain three to six inches lengthening your vessel and you will travel farther on each stroke.
2- KEEP YOUR HEAD IN LINE WITH YOUR SPINE. Use the same head position that you maintain while walking, and drive your arms underwater instead of of attempting to swim in the surface. You should be looking straight down. A small flick of your legs serves to help your turn your hips and drive your other arm forward, it will save you a lot of energy.
3- BREAK THE WATER WITH YOUR FINGERS ANGLED DOWN. Then extend your arm lower and further as possible, it will give you almost the feeling that you are swimming downhill.
4- TO BREATH TURN YOUR BODY, NOT JUST YOUR HEAD. On each breath, you should feel the stretch in lower side lats (latissimi dorsi), this will bring your head closer to the surface and makes it easier to breath. Beginners should start practicing breathing on every other stroke, which will be on the same side; once you feel more comfortable you should practice breathing every other stroke, which alternate sides, becoming a more balanced shoulder movement. Remember to exhale fully and slowly while your face is under water. I f you don't, you will need to exhale and inhale when you bring your head up, causing exhaustion and leading to water swallowing.
5- CONCENTRATE ON INCREASE STROKE LENGTH INSTEAD OF STROKE RATE. To move faster , don't try to swim harder. Gain more speed and more distance with less effort.
6- PRACTICE THE HAND-SWAPPING DRILL. Focus on keeping your lead arm fully extended until your other arm comes over and enters the water near the extend forearm. This exercise combined with the technique mentioned previously cuts an additional four to five strokes off of each lap of freestyle.
7- FORGET ABOUT WORKOUTS AND FOCUS ON PRACTICE. You are training your nervous system to perform counter-intuitive movements, not your aerobic system. If you feel strained, you are not using proper technique. Stop and review, rather than persist through pain and drop it later for lack of interest.
I suggest water exercises in between laps, where you can work on general body stretching and work on muscles as abdominal, triceps, gluteus, etc. using the pool wall on the deep side and standing exercises on the shallow side of it.
For more info about any matters related to Fitness & Sports please email to DavidSilva@DSFitness.com, or visit us at www.DSFitness.com

-HOW SHOULD I BREATH WHEN EXERCISING?

Why is it that general fitness says to breathe out through your mouth and yoga says to breathe only through the nose?
Sometimes at weight training floor, or when teaching classes, quite often clients ask this question to me.
I was looking to gather more information about what Fitness experts say about that, and I could not completely agree with them.
First I will explain what they think and then I will tell you what David Silva thinks.
Yoga instructs us to breathe through our nose. This deep, controlled breathing induces relaxation and balances the oxygen/carbon dioxide exchange. In some thoughts, breathing through the nose controls the proper life energy force.
Generally, during resistance training, the rule is to exhale while exerting and inhale while recovering. While performing cardio-intensive exercise, the cadence does not always sync up with the pace. This varies for swimming, running fast, running slow, or cycling across different terrains. Many athletes with those background involving more synchronized and developed breathing, when on the resistance training floor or in the weight classes, tend to inhale before exertion and exhale in between reps. The accepted rule is to avoid shallow breathing, as this may lead to hyperventilating and other problems.
My view on the matter is, breathing is specific to you. During “cardio,” establish a pattern that works for you. You can experiment with runner guidelines or you can do what feels natural. With resistance training, there are exceptions to the exhale-upon-exertion rule, especially if the weight is manageable. This is dependent on the body’s position.
For example, in a bent over position, the ribcage wants to collapse and the diaphragm may compress the lungs. This is a natural instinct, why fight it. This case allows for some exceptions. Learning these exceptions can improve our body’s efficiency.
The most important point is to do what is natural. Understand the importance of proper breathing, inhale deeply bringing air flow all the way to your lungs and slowly exhale in a synchronized way to whatever activity pace you are on. Work to be a BETTER at it, and experience its benefits, for it is the most basic of human needs.
For any information related to Fitness, please email to DavidSilva@DSFitness.com or visit us at: http://www.dsfitness.com/

-IS IT BETTER TO EAT BEFORE OR AFTER EXERCISING?

Is it better to eat before or after exercising?
There are so many misconceptions about eating and exercises. Some people avoid food before a workout because they are concerned about getting nauseated or have cramps. Others don’t eat in the morning because they believe they are going to burn more fat if they move on an empty stomach. Some athletes assume that feeling hungry before practice is a good thing because they think that their body is diverting all its energy to the workout instead of digestion. None of these beliefs are true or make sense.
In reality, when you expend energy by exercising, you need to consume extra energy to fuel the activity. How much you should eat and at what time of day depends on the type and duration of your workout, as well as when you last ate and what was on the menu.
The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who is into fitness and nutrition.
Every responsible Fitness Professional recommends that you eat after training, preferably within 45 minutes (maybe up to 60) after a workout. This period is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently.
Following a cardiovascular exercise or weight training, the body continues to require oxygen at a level that exceeds oxygen requirements when the exercise began. There are number of explanations for why oxygen consumption after exercise is higher. Most of these revolve around the body restoring itself to a state of homeostasis.
After the exercise the body has to:
-Replenish energy stores (such as ATP and muscle glycogen)
-Re-oxygenate the blood
-Restore body temperature
-Restore pre-exercise breathing and heart-rate levels
All of these processes require consumption of additional oxygen, as well as energy, after exercise. In other words, restoring the body to its pre-exercise state is work. And work means additional expenditure of energy beyond the energy consumed to perform that work.
The actual composition of the post-workout meal is a matter of some debate; for optimal glycogen replacement, it’s recommend carbohydrates, but a certain amount of protein (at least 10 percent of the meal) is needed for muscle repair and growth. I personally avoid fat on my post workout meal to not slow down digestion.
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- Exercises and Adult Bodies - by Karl knopf Ed. D

Clinically speaking, we begin to age from the moment of conception. As we approach our middle years, if our bodies are not well cared for, the effects of normal aging begin to become apparent. Various organs and systems begin to display deterioration. The effects of this deterioration present themselves as heart disease, arthritis, elevated blood pressure and low back problems to name a few. Other changes that occur include decreases in hormone production and elasticity begins to diminish in muscles, skin and blood vessels. Many of these adverse effects of aging can be reversed or slowed with the intervention of a proper and regular exercise routine. No matter how well one maintains oneself, the physiological process of aging will take its toll. Exercise does not stop the biological clock, but it can slow it considerably. Proper exercise is imperative in maximizing
physiological capacity.
Most researchers believe that the maximum life span in humans is slightly over 110 years. This life span has remained unchanged for 300 years in spite of tremendous advances in public health. Scientists suggest that we should not experience a steady decline in health starting in our 30s, but rather live successfully into our 80s before bodily systems start to break down.

Average life expectancy in the United States has increased dramatically in this century, from about 47 years in 1900 to about 75 years in 1990. This increase is mostly due to improvements in sanitation, the discovery of antibiotics, and advancements in medical care; but as scientists make headway against chronic diseases such as cancer and heart disease, some think it can be extended even further.

Maximum human life span seems to be another matter. There is no evidence that it has changed in thousands of years despite fabled fountains of youth and biblical tales of long-lived patriarchs. However, the dream of extending life span has shifted from legend to laboratory in recent years as more gerontologists than ever are exploring the genes, cells and organs involved in the aging process. With each passing day they uncover more secrets to healthy living and longevity. Physical activity is one of them.

According to a study done at Stanford University, longtime runners live longer lives and have less pain, disability and disease than their sedentary peers. The longtime runners in this study were leaner, needed less medication and had fewer joint problems than non-runners of the same age. This evidence is proof positive that living an active life is beneficial.

The past surgeon general has estimated that close to 85% of our most dreaded diseases could be prevented with appropriate lifestyle changes, including a good diet and regular exercise. Healthy lifestyles behaviors and sensible exercise would not only prevent disease and untimely death but would improve the quality of one’s life! No one wants to just survive; everyone wants to live fully. Regular exercise will foster that goal!

Being Sedentary Can Be Hazardous To Your Health

The following list includes information and facts regarding the adverse effects associated with physical inactivity.

Inactivity and poor diet cause at least 300,000 deaths a year in the United States.

Adults who are less active are at greater risk of dying of heart disease and developing diabetes, colon cancer and high blood pressure.

More than 60% of U.S. adults do not engage in the recommended amount of physical activity.

Approximately 40% of U.S. adults are not active at all.

Physical inactivity is more common among women than men, African American and Hispanic adults than whites, older than younger adults, and the less affluent than more affluent individuals.

Social support from family and friends is consistently and positively related to regular physical activity.

Inactivity increases with age. By age 75, about one in three men and one in two women engage in no physical activity.

People with disabilities are less likely to engage in regular moderate physical activity than people with no physical disabilities, yet they have similar needs to promote health and prevent lifestyle-related diseases.
For any matter related to Fitness please email to DavidSilva@DSFitness.com or visit us at www.DSFitness.com

-HEART RATE: RESTING, TRAINING, WHERE SHOULD IT BE?

What should be my Training Heart Rate? Is my Resting Heart Rate too High?

The heart begins working before you were born and continues to work until your death. It works faster and less efficiently when you give it little to do than it does when you make more demands on it. It is a remarkable engine, deserves major attention and it is directly affected by your physical condition. Both anaerobically and aerobically conditioned individuals who exercise regularly will have a resting heart rate of about 60 beats per minute or less. Someone who is not in a good physical condition, a person who does not exercise may have a resting rate of about 80 or more. Women tend to have a slightly higher heart rate than men, as do children. Obesity, stress and many other factors can, of course, speed your heart rate up considerably, even though you may appear to be in great condition.

Resting Heart is the number of times the heart beats in one minute - 72 beats per minute for the average adult.
Just as an example, suppose that you were at complete rest for a full 24 hours, a comparison might go something like this:
Sixty beats per minute, times 60 minutes, equals 3,600 beats per hour. Times 24 hours, equals 86,400 beats per day.
Eighty beats per minute, times 60 minutes, equals 4,800 beats per hour. Times 24 hours, equals 115,200 beats per day.
Even at complete rest, a deconditioned person who does not exercise his heart forces it to beat nearly 30,000 times more during every day of his life. But no one is at complete rest 24 hours a day, and for ordinary activity, like getting up from a chair, walking across the room, and climbing a flight of stairs, the deconditioned heart would beat proportionately faster than a conditioned heart for the same activity.
Conditioned hearts, as they grow larger and stronger, can beat more slowly because they are pumping more blood with each stroke. Almost of all of the great distance runners have had low heart rates. Some of them are reported to have a resting rate of 32 beats per minute.
To determine resting heart rate, sit still for five minutes in front of a clock, then take the pulse and count the beats for a full 60 seconds. If the heart rate is at 80 beats or above, then your health is not likely in good condition.
Maximum heart rate is the highest rate at which an individual is capable, you can estimate it subtracting your age from 220. Ex. 220 - 35 = 185 (maximum heart rate)
Training also reduces maximum heart rates, which is just as important. Healthy hearts will peak, without strain, at 190 beats per minute or less, while poorly conditioned hearts may go as high as 220 beats or more during exhausting activity, which is dangerously high depending on the age of the subject.
Finally, training can condition the heart not only to reduce its maximum rate, but also strengthen it so that it can hold near-maximum rates for longer periods before fatigue sets in.
What should be my Training Heart Rate?
Exercise intensity is a very important recommendation in Fitness. The prescribed level of intensity must be sufficient to overload the cardiovascular system, but not so severe that it overtaxes any of the systems of the body. For the apparently healthy individual who wants to develop and maintain an adequate level of cardiorespiratory fitness I recommend 55% to 85% of the person's VO2max.
There are different techniques for monitoring levels of exercise intensity. The most common used methods are target heart rate (THR), rating of perceived exertion (RPE) and metabolic equivalent units (METS). I think THR is the easiest one to figure out quickly, just by using the following formula: THR range = maximal HR x 0.70 and 0.85 - where 70% and 85% of maximal heart rate is equal to approximately 60% and 80% of functional capacity VO2 max.
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- THE 5 RULES OF PERFORMANCE NUTRTION

There are some simple truths about eating and exercise that have been overlooked by most of people. They should be applied to everyone, sedentary or active, young or old, in or out of shape.
Rule number 1: Always EAT AT LEAST 5 TIMES A DAY. Two or three meals are simply not enough. It is permissible to regard two of these meals as "snacks," provided they contain sufficient calories to get you to your next meal, and they are comprised of the appropriate ratio of macro nutrients as described in Rule Two. Your blood sugar and insulin levels will be controlled (and thus your energy level), you will get protein in small amounts throughout the day to support growth and recovery, and (most important) body fat will not be stored, but instead mobilized as an energy source. By providing your body with a consistent and frequent supply of just the right number of calories, its need to store fat is reduced.
Rule Number 2: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1PART FAT, 2 PARTS PROTEIN, and 3 PARTS CARBOHYDRATES is a good place to begin. However, as you will see in Rule Number 3, this is just an estimate for average people. Depending on the intensity of your training level or daily routine, you may need more or less carbohydrates for energy. For the most part, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember, carbohydrates are your body's preferred energy fuel source, although fats work well too, particularly during aerobic training (provided the ratio of fats, protein and carbohydrates is kept within the recommended "zone").
Just remember that Carbs and Protein have 5 calories per gram, while Fat has 9 calories per gram.
Rule Number 3: When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of day or nigth?" If you nap, eat fewer carbohydrate foods; if you plan to train, eat more carbohydrates. In other words, ADJUST YOUR CARBOHYDRATES UP OR DOWN depending upon anticipated energy output. Remember, your pre-workout carbohydrates should be low glycemic.
Rule Number 4: You cannot lose fat quickly and efficiently unless you are in a negative calorie balance: taking in fewer calories than you are burning. Neither can you gain weight quickly and efficiently unless you are in a positive calorie balance: taking in more calories than you would need to maintain your current weight. So you must ALTERNATE PERIODS of negative caloric balance with periods of positive calorie balance. It does not matter if you are trying to lose total body weight, stay at the same weight or gain weight. This alteration will readjust your BMR upward, making it easier to keep fat off, support recovery and lean tissue building through insulin and glucagon control.
Rule Number 5: It is almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to SUPPLEMENT your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle-building and fat-loss goals.
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- OVERTRAINING - IT'S AS BAD AS NOT TRAINING AT ALL.

Overtraining is the main reason most of the people in the gyms or health clubs look like they have never stepped into any workout facility before in their life. Its the reason most people don't see the gains they want, and give up after trying "so hard". It's what you should pay attention and AVOID to not just become one of them. It's the number one in "Weight Loss failures".
It isn't hard to identify the source of the "beginners logic" that produces this approach - an outsider looking in assumes that shaping an athletic or muscle body is all about how much time you put in at the gym. When the average person encounters an impressive physique he will say, "Man, I bet he/she spend a lot of hours at the gym, every day."
The truth is that DIET, TRAINING and REST are all critically important to improve and maintain your body in a healthy good shape. What you should say when you encounter an impressive physique is, "Man, he/she works out, eats well AND provides the body with sufficient rest."
It is not easy to convince someone who is excited about training that he/she can over train. Give an enthusiastic beginner a workout schedule of 1 to 1.5 hours a day, 3 to 5 days a week, and he/she has the tendency to assume that you are being conservative, that you simply don't realize how determined he/she is and how hard he/she is willing to work. Usually they think that if doubling or tripling the schedule the results will come in the same proportion.
Body shaping does not work that way. You must understand the importance of rest to the muscle building process and the importance of rest to re-energize the body in order to exercise it again and actively participate on the burning fat process.
Overtraining Syndrome (OTS) or "Burn out" can be very dangerous, it is when the body becomes overwhelmed by the demands being placed on it. It's clinically recognized condition characterized by feelings of fatigue and depression, increased cortisol levels (stress hormone that breaks down muscle tissue) and decreased blood-glutamine, testosterone and DHEA levels among other indicators. Over training occurs when the body incurs more damage than it has the opportunity to repair and rebuild.
If you do not allow the body the opportunity to adequately repair its condition by enough rest, you will begin overtraining. OTS is a progressive condition. If you continue to train beyond the body's repair capabilities you will progress into an increased state of OTS.
Common signs of overtraining are getting sick and getting colds more often then normal, feeling tired all the time, muscle and eyelid twitches and decreases on achieving their fitness goals as weight loss or muscle response.
If you are experiencing any or of the above symptoms talk to a professional in the field, and probably you will be advised to slow down on your schedule on even to take a week off.
Then come up with a new workout schedule and routine that will NOT cause you to over train, consequently you will feel away better and the results will appears in a more healthy and pleasurable way.
For any Fitness matter please email to DavidSilva@DSFitness.com or visit us at http://www.dsfitness.com/

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