Water rat or not, swimming is the ideal sport if you want to Lifeguard Certification and maintain both your fitness and muscle strength. Thanks to the low risk of injury, it is also the ideal complement to another sport. Nevertheless, it remains an excellent workout in its own right: whether you train in a club, with friends or completely solo. Read our five tips for the perfect swim training for beginners here!
Start with the right swimming technique
Swimming training for beginners: you can just jump into the pool and swim until your arms fly off for lifeguard certification. Which can. With that, you have a serious workout behind you.
But you can’t keep up like that. That is why it is extremely important that you use the correct swimming technique. You will reap the benefits in the long run, because you minimize your risk of injury and swim much more efficiently. To build up slowly and seek professional help where necessary.
Choose a stroke today, but another one next week
Unless you just want to break records with your phenomenal butterfly stroke, it’s best to vary your strokes.
There are four major groups in swimming, listed below from ‘easy’ to ‘difficult’:
- Breaststroke: focus on legs and chest muscles
- Backstroke: focus on back and biceps
- Crawl: focus on upper body
- Butterfly stroke: focus on gluteal, arm, and shoulder muscles
- Note that this ranking in itself has little to do with the objective difficulty of the battle. Your whole body is covered anyway, although there is a certain focus. You basically make the technique as difficult as you want.
Combine long distances with short ones
Remember: you are doing swim training for beginners’ lifeguard certification. Swimming is a tricky full-body workout, so build up slowly. In addition, it is important that you vary enough in your training: so vary sprints and long-distance sessions in your sports schedule.
Because as you could already read here, you get the most benefit from your training to get lifeguard certification when you alternate wisely. And so it remains doable – and above all: fun!
Love your strong core
Yes, swimming in itself gives you a solid core workout. But as with all sports, it is best to supplement your swimming training with specific core training.
Pro swimmers regularly alternate their training for lifeguard certification in the water with strength training. In the swimmer’s world, this is called ‘dryland training’ – training on dry land for lifeguard certification. You don’t necessarily have to sign up for a second subscription at your local gym. On the contrary, a few simple, effective exercises can do wonders for your core. In this blog, you can read exactly how to do that.
Hungry? Eat healthily!
Who swims, who eats. With the serious dose of energy that your swimming training for lifeguard certification demands of you, you need to recover with the necessary nutrients. Healthy nutrients. So make sure you get the right carbohydrates, proteins, and vitamins through your diet. Try to avoid unhealthy, refined sugars as much as possible.
Behold. With these five beginner swim training tips, you’ll be ready to face the chlorine and cover your first lengths. Because that ‘burn’ afterward, that’s what you do it for! Would you like to transfer your swimming enthusiasm to your offspring?
Be the first to swim regularly. When you swim for three hours once, you make much less progress than when you regularly swim with lifeguard certification for 45 minutes to an hour. Below is a list of essential parts of your swimming training for lifeguard certification, after which we highlight a few parts.
What is essential in swim training?
- Cardio training
- Improve your basic movements and technique
- Active recovery
To warm up your muscles, warm up for ten minutes with wide movements: for example, 50m crawl, 25m back crawl, and 25m breaststroke. Repeat this exercise until you’ve swum for ten minutes, then take a one-minute break. You can choose to do some endurance exercises outside the pool beforehand. A few examples are skipping rope, oblique crunches, and abs. After swimming, it is important that you stretch properly!
To prepare your heart rate and heart for the effort you are about to put in, swim 25m fast (crawl) and rest for 30 seconds. Then 50m fast (chest crawl) and then 30 seconds rest. Another 25m fast (crawl) and another 30 seconds rest. Repeat this exercise a few times and then rest for a minute. Please note: if you want to swim at a higher level, you need appropriate swimwear with lifeguard certification. The baggy beach shorts and bikinis work to your disadvantage rather than to your advantage!
Between the different exercises, you take the time for what is called active recuperation: you rest while you move. 50m crawl at a normal pace is a good example of this.
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