Tag: benefits

Benefits of wearing Swimming Goggles

Whether you’re a competitive pool swimmer or someone who enjoys an occasional dip in the ocean while on vacation, wearing a pair of swimming goggles offers a number of unique benefits. Some of these benefits are obvious, such as the ability to see underwater but others are not so obvious. If you’re still on the fence about wearing them, check out some of the benefits below.

Protects The Eyes From Saltwater and Chlorine

The first benefit of wearing swimming goggles that we’re going to discuss is their ability to protect the eyes against chlorinated freshwater or ocean saltwater. Exposing your eyes to chlorine or saltwater isn’t going to cause any permanent damage but it’s still quite painful nonetheless. Even small amounts may create an intense burning sensation while leaving your eyes red and watery.

A pair of high-quality swimming goggles offer a tight, waterproof seal that minimizes the intrusion of water into your eyes. Without saltwater or chlorinated pool water rushing into your eyes, you’ll have a greater level of comfort when swimming.

Fitment of Corrective Lenses

According to StatisticsBrain.com, approximately 75% of Americans wear some form of corrective lenses (225 million). Thankfully, manufacturers have acknowledged this statistic by offering affordable swimming goggles with custom-made prescription lenses. Swimmers are no longer forced to struggle with their eyesight due to a lack of prescription eyewear in the water. Now, they can select goggles with lenses made specifically for their vision needs.

If you wear a pair of prescription glasses or contacts, you should order a pair of prescription-lens swimming goggles. With built-in corrective lenses, you’ll be able to enjoy the sport of swimming without straining your eyes.

Improves Clarity

Of course, wearing a pair of swimming goggles will also improve your clarity and vision as well. In the case of competitive swimming in the pool, these Rx lenses would improve your depth/distance perception, allowing you to better judge when to turn and go towards improving your lap times. Not to mention you’ll also be able to see your lane more clearly so you can better judge your line.

Even if you swim strictly for recreational purposes, you’re sure to appreciate the improved clarity that a pair of swimming goggles would offer. It’s an otherwise simple accessory that can make a world of difference when you’re competing against other swimmers.

The Bottom Line

Swimming goggles may not offer the same aerodynamic benefits as a swim cap but there are still plenty of reasons why you should wear them. They protect your eyes from saltwater and chlorine; they provide greater clarity and they can be designed with prescription lenses to suit your needs.

 

 

If You Wanna Train Better, Swim with Faster Swimmers

The people you train with have a strong effect on what kind of effort you are going to give at practice today. Here’s some interesting research on why you should choose to swim with the faster swimmers on your team.

Going up and down the black line we can forget about the other swimmers in the lane.

But they are there, sometimes leaving a little earlier than they should, sometimes causing an unnecessary amount of waves, quietly and largely unintentionally influencing our own effort in the water.

The way that our teammates influence us can be so subtle that you don’t even notice.

There are occasions where this can greatly benefit you:

  • When someone in your lane is pushing through the main set, you might be tempted to hop on and push the pace too.
  • When the swimmer in the next lane is looking at you, clearly racing you, it fires up your competitive spirit.
  • When the other swimmers in the lane don’t complain about how hard the set is, it makes you not want to complain too.

If it is greatness you want

There are moments where it can be detrimental to your swimming:

  • The teammate that cheats through the main set, making you think that skimping on a section of the main set maybe isn’t that big of a deal.
  • The swimmer who pulls into the wall from 10m out on kick sets, making you think you need to do the same in order to keep up.
  • The athlete who eats overly-processed garbage after practice, leading you to think, “If they are doing it, why can’t I?”

There’s a popular saying attributed to personal development guru Jim Rohn that asserts that you are the average of the five people you spend the most time with.

Looking around at the swimmers and people you fill your life with, can you say that they are bringing out the best in you?

Are you bringing out the best in them?

Choose Your Lane with Performance in Mind

Here’s an example of just how much of an effect the performance others have on what we do.

One fun little research experiment looked to see how our effort is influenced by the people we work out with.

A group of about 90 college students did a 20-minute workout and were told to keep it at 60-70% of max intensity. The students were split into three groups: one group worked out with someone very fit, one group did their session alongside someone not very fit, and the third did their workout solo.

Could something as simple as working out with someone who was in better shape influence how we hard we go?

You bet your water-logged butt.

When participants worked out near “fit” people, they stomped the gas on their effort, with their average heart rate far higher compared to those worked out near less fit people, with the difference particularly profound in the men: (133 BPM vs 119 BPM for the ladies, 124 BPM vs 99 BPM for the men).

The study fits into what we know (even if it’s just superficially)—that our effort tends to go up or down depending on who is next to us. Even when instructed to hold a specific level of intensity the participants ended up trying to mimic and match what the exercise partner was doing.

Side note: Those who worked out alone reported feeling calmer and more relaxed compared to the those who got partnered up—regardless of intensity. Maybe something to think about when you need a chill session at practice, or maybe even during your taper.

The study showed that if you want to get more from your workouts, surrounding yourself with people who are crushing is going to help push you to bigger heights.

What lane are you going choose at practice today?

At swim practice the lane we end up in is often chosen with less-than-ideal reasons:

There’s a lot of value in swimming with athletes who are faster than you. They are more likely to bring the best out of you. These are the moments where your limits and perceived notions of what you are capable of get redrawn.

Don’t avoid them. Chase them fervently.

If it’s improvement you want, choose to spend more training time with the swimmers who are going to push you and make you better.

Source: YourSwimBook

Author: Olivier Poirier-Leroy

Swim Fins: Everything You Ever Wanted to Know About Training with Flippers

Here’s the swimmer’s guide to swim fins: when to use them, how to pick out a pair that matches your goals in the water, and reviews of some the best swim fins available. 

Training with fins is simply the best.

You get to experience speeds that your heroes swim at (or faster). Being able to power through the water at a velocity that you can only dream about doing with regular swimming is intoxicating, and a top reason why we all scramble for them the moment coach scrawls “w. fins” on the whiteboard.

But training with fins is more than just going really, really fast.

It can also help us become better swimmers sans fins as well, help improve ankle flexibility, and improve the weakest part of our kick–the upkick.

In this guide to swim fins we are going to cover a whole bunch of stuff, like:

  • The research showing what happens when we kick with fins on;
  • The reasons they can be so effective at helping us become better swimmers;
  • The potential pitfalls of relying on them too much;
  • The only things that matter when choosing what kind of swim fins you are going to rock out with;
  • And a roundup of the best fins for competitive swimmers.

Let’s do this!

Everything You Ever Wanted to Know About Swim Fins

The Effects of Training with Fins

You already know the general effect of strapping the equivalent of a jetpack to your feet:

You go absurdly fast.

Grant Hackett and Michael Phelps, when engaging in a week of going head-to-head in training strapped on fins at the end of a practice and swam :21 seconds low for a 50m free. Long course.

Beyond going quick, according to some research (and our experience) using fins in practice does the following:

  • They drastically lowered kick frequency, an average of 40%.
  • There is also a decrease in work expenditure, with reduced energy cost of 40% at comparable swimming speeds (meaning you can match your top swimming speeds with much less effort).

Swim Fins: The Benefits

1. They can help ease the pounding that your shoulders take every day at practice.

One of my favorite pieces of advice I got from a coach was to use fins during warm-up. Strapping them on at the beginning of the workout helped avoid some unnecessary strain on those all-important shoulders.

Whenever I was fighting off a fresh case of swimmers shoulder during my late teenage and university years I was often instructed to strap on the fins to help ease the strain on my upper body. This ranged from swimming with fins to doing straight kick, but the premise was simple—remove the load from the shoulders and onto the hips and legs.

Fins can be a great training aid for when your upper body is either injured, or you want to ease into your swim workout.

2. Increases overall strength and endurance in your legs.

Fins are tools of resistance. Your legs contain the biggest muscles in your body–that added work means that they are getting a harder workout, something that is perfect for increasing overall power and conditioning.

If you wanna go next level with your power and strength work combine your fins with a pair DragSox. It gives you a strange mix of added speed and resistance at the same time compared to your regular kicking speed. Your legs won’t know what hit them.

And lastly, for swimmers who prefer to dangle their legs limply behind them like kelp as they swim along, fins generally help boost the cardio/aerobic nature of their work. Not kicking when you have fins on your feet generally leads them to sinking, so by nature of maintaining any kind of forward propulsion you have to kick.

3. Easier to hit the upkick.

Our coaches are always telling us to work on the upwards phase of our kick, but it can often feel a little weird. We’ve become so accustomed to kicking downwards—which is a much more natural kicking motion—than kicking up, which leaves us feeling disjointed and awkward.

The added surface area of fins helps you really feel out the up-kick.

If you really want to work on your up-kick throw some vertical kicking into your practices—you’ll come to appreciate how important it is when kicking vertically, especially with dolphin kick.

4. Uh, using them is really fun?

Swimming with fins is fast and fun. Flying under and across the water, whether dolphin kicking or swimming, at lightspeed is quite pleasurable.

The speeds we attain are higher, the wakes we create are massive (sorry-not-sorry swimmers in the next lane!), and we get to swim at paces we rarely are able to when straight swimming.

Simple as that.

5. They help improve ankle flexibility.

The importance of ankle flexibility for swimmers is hard to understate, and is one the most important factors in having a deadly kick. A low range of motion in your feet means that you are kicking water downwards, as opposed to kicking water backwards.

A reason a lot of triathletes and newbie swimmers have such horrendous kick is because they have next to no range of motion in their ankles.

When we are wearing fins you come to understand this—the extra surface area extending to the tip of them provides additional ankle extension and surface area to plant into the water to push you forward.

Fins put your feet into a position where your ankles are largely forced to be pointed/extend, which will help improve overall flexibility in your feet.

6. Improved body position.

If you are using the fins to kick, and not simply dangle behind you, your body will ride higher in the water. It gives you that amazing feeling of skimming across the surface of the pool.

This effect is especially noticed in swimmer’s whose kick isn’t very strong, and therefore tend to sag and bulldoze their way through the water.

Fin-powered swimming shows you the body position you want to attain during your regular swimming and reminds you how crucial it is to work on your kick.

Swim Fins: The Downsides

1. They can become a crutch.

The swimmers who scramble for fins the fastest are usually the ones with the worst kicks. They become dependent on the tool, and can hide their shoddy ankle flexibility behind the raw quad and hamstring power we rely on with fins.

You will never catch up to your fast-kicking teammates by always reaching for the fins every time a kick set comes up.

2. You can’t use them during meet warm-ups.

Every competition warm-up I’ve ever experienced or been on deck for, from summer league to Trials to masters meets, don’t allow their use during warm-ups. Which makes sense. Meet warm-up is already a nightmare, last thing we need is people zipping back and forth with flippers.

Don’t make your pre-competition ritual reliant on them whatsoever unless you are planning on sneaking off to the corner of the dive tank to do some vertical kicking.

3. Blisters.

I’ve gone through dozens of pairs of fins over the years, and some of them have left some truly unsightly blisters on my feet.

Not fun.

The first time I used DragSox and fins at the same time I walked off of the pool deck with a set of blisters that made it look like I had spent an afternoon dolphin kicking the bottom of the pool.

How to Choose the Best Swim Fins for You

Picking out a pair of swim fins seems like a no-brainer–pick out the biggest, baddest pair of the bunch!

But if you want to make the most of this piece of swimming equipment, and want to avoid getting bruised heels and blisters, than here is what you need to know about picking out a pair of swim fins for yourself.

1. Length of the fins.

When it comes to training with fins, length is the most important thing.

But probably not for the reason you think.

Fins might all look the same, but they should serve a function beyond just going fast. They should match up to what kind of training you are doing. While we all scramble for the long fins because in our minds long = much faster, this isn’t necessarily the case. The longer your fins, the more difficult it is to kick with any kind of turnover.

If you take one thing away from this guide, remember this: long fins will collapse your kick frequency, and short fins are border-line pointless for longer, distance-oriented swimming.

In sum–

Everything You Ever Wanted to Know About Swim Fins

2. Open heel vs Closed Heel.

Until recently almost all swim fins designed for competitive swimmers had closed heels. More and more now we are seeing fins that have the open heel, with a strap going around the ankle to keep the fin in place.

Personally I much prefer the open heel fins, as it will usually provide you with a fuller range of motion.

The problem with really rigid fins that have closed heels is that if you have decent ankle flexibility the top of the heel will dig into your Achilles when you are kicking.

In my experience these type of fins also stay on the foot much better, which comes in handy when you are kicking all out, or pushing off the wall.

3. Stiffness of the fin.

Another important thing to consider when buying a new pair of fins is how rigid they are. For this reason, I would recommend that you either get your hands on a pair you are thinking of buying to assess the stiffness for yourself.

Zoomers, for instance, one of the most popular set of fins you will find in a swimmer’s bag, are quite rigid and unforgiving. Most diving fins are similarly rigid, made of a hard plastic.

The more stiff the fins, the harder it will be to kick.

While a stiff fin may be useful for getting fit, or getting a harder workout out of your legs, they promote a slower tempo kick, which doesn’t benefit swimmers who are trying to get faster.

Additionally, really stiff fins tend to dig into the top of your heels as mentioned in the previous point.

4. Sock or not to sock.

One of the things that drive me nuts about using fins is the blisters that sometimes come with their usage. To combat this as an age grouper our coaches had us bring old cotton socks to put on to help mitigate some of the rubbing.

Nowadays there are all types of socks designed specifically for this purpose.

If you are using a more rigid, rubber fin I would recommend getting a pair of socks if you are going to be doing substantial training with your fins on.

5. Silicone vs. rubber.

More and more high performance fins are being made with silicone these days, and thankfully so.

Silicone rubs and blisters your feet a whole lot less than rubber, which means that you can kick to your heart’s delight without worrying about destroying the skin on your feet. The suppleness of silicone also promotes a more fluid and natural kicking motion.

 

Source: Yourswimbook

Author: Olivier Poireir-Leroy

5 Health benefits Of Swimming In Winter

Overweight, lethargic, bad skin, thin hair. These are not adjectives often associated with those crazy freezing water enthusiasts. Try: athletic, youthful and toned with good complexions and lots of energy. So, what’s their secret? What are the real beneficial health outcomes of regular exposure to cold water and are they available to normal people without masochistic tendencies?

 

1. Boosts your immune system

For your body, a sudden and drastic change in temperature constitutes an attack – as anyone who’s ever fallen overboard in British waters will concur. And, whilst “attacking” your own body may not sound like a good thing, there is no harm in keeping it on its toes. In fact, quite the opposite.

Scientists from the Czech Republic immersed witting subjects in cold water for one hour, three times a week and monitored their physiology. They found significant increases in white blood cell counts and several other factors relating to the immune system. This was attributed to the cold water being a mild stressor which activates the immune system and gives it some practice.

2. For an all-natural high

Winter swimmers talk a lot about the ‘high’ they get from cold water – a feeling of wellbeing that’s so encompassing that it becomes quite addictive (who doesn’t want to feel truly good, at least once a day?) The cause? Endorphins.

Endorphins are the body’s natural pain killers and, in the case of a cold dip, it uses them to take the sting away from your skin. So, to get high on your own supply, all you need to do is jump in a river.

And if you think that sounds dangerously close to the pleasure/pain barrier then you’re probably right. The two other primary causes for endorphin release are pain and orgasm.

The cold will also stimulate your parasympathetic system, which is responsible for rest and repair, and this can trigger the release of dopamine and serotonin. These neurotransmitters are a vital part of keeping us happy and low levels of them are linked with depression. Couple this effect with the endorphin rush as you take the plunge and it should make for a warm glow and a wide smile when you re-emerge.

3. Gets your blood pumping

Being hot brings blood to surface. Being cold sends it to your organs. Both extremes work your heart like a pump. That’s why the whole sit in the sauna, roll in the snow, sit in the sauna thing makes people glow. But why is increased blood flow good for you?

Well, it helps flush your circulation for starters, pushing blood through all your capillaries, veins and arteries. It will exfoliate your skin and flush impurities from it, thus helping your complexion (firm-bodied women of all ages around pool sides say it stops cellulite). Evidence also demonstrates that your body adapts to the cold with repeated exposure and this may improve your circulation, particularly to your extremities – no bad thing in the winter months.

You could get these benefits by switching between the hot and cold taps in your shower (or the sauna, snow, sauna thing) but that doesn’t sound nearly as fun as quick dip in your local pond followed by wrapping up warm afterwards.

 

4. Improves your sex life

The suggestion of a cold shower might bring forth images of hot-headed young men trying to quell wanton urges but research paints a different picture.

In a study with a similar format to the one described above, participants took daily cold baths and were monitored for changes. In addition to some similar results to their Czech counterparts, these researchers also found increased production of testosterone and oestrogen in men and women respectively.

In addition to enhancing libido in both sexes, these hormones also play an important role in fertility. In fact, one technique recommended for men looking to fatherhood is to bathe their testicles in cold water every day.  Whatever your procreative desires, a dip of a different sort certainly could add an edge to your sex life.

5. Burns calories

We all know that swimming is great exercise but there are some extra benefits from doing it in the North Sea that you just won’t get from a warm wade in the Med.

Swimming in cold water will make your body work twice as hard to keep you warm and burn more calories in the process. For this sort of exercise, fat is your body’s primary source of energy and the increased work rate will increase your metabolism in the long run.