{"id":795,"date":"2022-01-10T12:20:15","date_gmt":"2022-01-10T17:20:15","guid":{"rendered":"https:\/\/jfpiscines.com\/?p=795"},"modified":"2022-01-10T12:20:15","modified_gmt":"2022-01-10T17:20:15","slug":"swimming-alternatives","status":"publish","type":"post","link":"https:\/\/jfpiscines.com\/en\/2022\/01\/swimming-alternatives\/","title":{"rendered":"Swimming Alternatives: When Getting in the Water is an Impossibility"},"content":{"rendered":"

Winters are long and cold in Montreal \u2014 outdoor swimming pools no longer become an option. And with the current global climate, people are frequenting indoor facilities less and less. So what can you do if swimming is your sport of choice and you don\u2019t want to lose the muscle groups you\u2019ve trained from it? Don\u2019t worry \u2014 we\u2019ve got you covered. Below you\u2019ll find all of the best exercises that you can complete as alternatives to swimming.\u00a0<\/span><\/p>\n

<\/p>\n

Cardio<\/h2>\n

Swimming is the most low-impact sport, so it would make sense to replace it with an exercise that can also protect your joints. When it comes to low-impact exercises<\/span><\/a>, walking often tops the list. It\u2019s accessible to anyone \u2014 just strap on your winter gear and take do few tours around the block. But if you want an exercise that will bring your heart rate up more than walking can, consider cycling<\/span><\/a>. Although it is not as accessible as walking and you would need to invest in a stationary bike for the winter time, cycling can provide many benefits for your joints as well as your heart. Elliptical and rowing are also great low-impact exercises that offer a full-body workout.\u00a0<\/span><\/p>\n

For Your Core<\/h2>\n

It may come as a surprise that to become a good swimmer, you need to have a strong core<\/span><\/a>. That\u2019s because your core helps you keep the right position in the water rather than letting your hips drop. To workout your core without a pool, consider the following exercises:<\/p>\n

1. Flutter kicks<\/h3>\n

Lie on your back and extend your legs at a 45 degree angle while keeping your arms at your sides with your palms facing down and your head, neck, and shoulders lifted slightly off the ground. Lower one leg, bring it back up, then lower the other without letting them touch the floor. Point your toes, keep your legs straight, and keep your back flat against the floor.<\/p>\n

2. Plank<\/h3>\n

Lie on the floor with your stomach facing down. Place your elbows directly under your shoulders with your forearms facing forward and your toes on the floor. Push your hips off the floor while drawing your navel towards your spine so that your body remains in a straight line. Hold the position without arching your back.<\/p>\n

3. Alternating Arm and Leg Plank<\/h3>\n

Start in a plank position, but keep your arms straight with your wrists directly below your shoulders. Raise one arm and the opposite leg up at the same time. Lower, and repeat on the opposite side.\u00a0<\/span><\/p>\n

For Your Shoulders<\/h2>\n

Shoulder strength is extremely important when it comes to swimming, especially since there is a lot of mobility and strength needed in order to swim. The last thing you want to do is injure your shoulder<\/span><\/a> by jumping right back into the pool without having trained it after a long winter break. For the best shoulder exercises, consider the following:<\/p>\n

1. Single-arm strokes with resistance bands<\/h3>\n

Loop resistance bands around a pole and hold them far enough that there is a bit of tension, bend over at the waist and mimic the breaststroke.<\/p>\n

2. Y, T, Ws<\/h3>\n

Sit on an inclined bench with your front facing the seat. Extend your arms and raise them in a 135 degree angle to form a Y. Bring them down, then form a T. Bring them downs again and form a W. Squeeze your shoulder blades together throughout.<\/p>\n

3. Batwing Rows<\/h3>\n

Position yourself face-down on a bench. Place dumbbells on the floor below you, pinch your shoulder blades back, and drive your elbows towards the ceiling and hold for a couple of seconds. Repeat. This can be done on a flat bench or on an inclined one.<\/p>\n

4. Seated Wall Angel<\/h3>\n

Sit with your back against the wall making sure your whole back is flat against it. Lift your arms to your sides while keeping them against the wall at a 90 degree angle with your palms facing forward. Extend your arms up until they are in line with your shoulders, hold, and lower them back down. Repeat.<\/p>\n

For Your Legs<\/h2>\n

While the upper body does play a huge role in swimming (think broad shoulders, toned arms, and strong abdominal muscles), most people tend to overlook the legs. Strong legs are actually vital for swimming. It is because of the legs that swimmers are able to have powerful push-offs and strong kicks that improve speed in the water. For the best leg-targeting workouts for swimmers, do the following:<\/p>\n

1. Squats with dumbbells<\/h3>\n

Spread your legs about slightly wider than shoulder-width apart. Lift the dumbbells to your shoulders. Sit back into a squatting position with your hips parallel or below your knees while keeping your back straight. Make sure your knees go directly forward as you\u2019re squatting down so that they don\u2019t cave inwards.<\/p>\n

2. Jumping Squats<\/h3>\n

Jumping squats are a great way to improve explosive power in the legs. Perform a squat, and once you reach the bottom position, jump up vertically and as powerfully as you can. Repeat.<\/p>\n

3. Lateral Lunges<\/h3>\n

Lateral lunges will improve your legs as well as your hip flexors and groin for proper hip rotation. Stand up while keeping legs more than shoulder-width apart. Squat down onto one leg while keeping the other one straight and making sure your knees don\u2019t go over your toes. Repeat on the other side.<\/p>\n

Conclusion<\/b><\/h2>\n

All of the above exercises are great for when you cannot get any access to a pool. They will ensure that you keep the muscles you have trained from swimming strong so that you can avoid injury when comes the time for your yearly pool opening<\/span><\/a>. Don\u2019t forget that swimming is only a healthy exercise when you practice proper water maintenance<\/span><\/a>! Don\u2019t know where to begin? You can always contact a professional<\/span><\/a>.\u00a0 <\/span>So keep your pool clean, your body healthy, and most importantly, keep yourself happy.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Winters are long and cold in Montreal \u2014 outdoor swimming pools no longer become an option. And with the current global climate, people are frequenting indoor facilities less and less. So what can you do if swimming is your sport of choice and you don\u2019t want to lose the muscle groups you\u2019ve trained from it? 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