Month: May 2022

It’s a known fact that swimming is beneficial for physical and mental health. On top of that, it’s a skill that can help you shape your body and promote your self-esteem. Private swim lessons are ideal to achieve this, so if you live in San Diego and want to include it in your daily routine, it’s time to hit your local pool or beach. 

To gain a detailed insight into how swimming affects your physique over time, you may be interested to continue reading! Let’s dive right into it!

Does swimming change your body shape?

The answer to this question is aa resounding yes! However, not all swimming strokes and styles will help you achieve the same results. Here are the examples of most popular swimming styles that can affect your body shape: 

1. Freestyle – also known as front crawl swimming, is the fastest style of swimming and when performing this technique, both arms and legs are used at the same time which is a great workout for your upper body.
2. Butterfly – this style is frequently used to correct poor posture and flexibility and it’s one of the most efficient techniques to shed extra pounds. Butterfly technique involves swimming face down, with both arms thrust out at the sides simultaneously, paddling out of the water in a circular motion, while moving your legs up and down.
3. Backstroke – as its name suggests, the backstroke style is swimming on the back, and it involves circular hand movements and above water recovery. This technique uses your latissimus dorsi, which is the muscle that stretches across your back, in addition to your glutes, quadriceps, and hamstrings.

When exercising, you will strengthen your arms and shoulders, legs, back, gluteus, and abs. Sounds good? With a little tenacity, you might be expecting to see positive results. How soon though?

What happens if you swim every day for a month?

You may be wondering what is the best swimming routine and how long should it take to see a positive change toward your goals? It doesn’t matter if aim for weight loss or boosted stamina, you should swim four to five days a week for the best results. 

If you make a thorough plan which includes swimming at different paces, break days when you just thread water or cross shorter distances, 30 days of swimming exercise will bring you the following results:

• Improved vital lung capacity
• Boosted muscle strength and endurance
• Reduced belly fat and muscle growth
• Lowered resting heart rate, which positively affects cardiovascular health in general
• Higher concentration of endorphins in your blood floow
• Improved posture and greater joint stability
• An opportunity to disconnect from the daily grind and greater resilience to stress
• Better breathing and healthier sleep.

You can swim seven days a week, 365 days a year, but with moderate intensity so that your body is ready and fresh for each workout. With another healthy habit, you’ll easily prepare a dietary plan that will help you achieve the best results in combination with your swimming exercises. 

Where in San Diego can I find useful private swimming lessons? 

The Plunge is a great place to discover the beauty of swimming and regular workouts, with it’s historical pool and gym. Our knowledgable instructors will gladly help you pick the best regimen, adjust your pace, shed extra weight, and achieve the goals you’ve always dreamed of. You will easily find us just a mile away from Ventura Cove. If you want to get more information about our pool and membership options, reach out to us today!

You certainly know that swimming has numerous benefits, but did you know that it can help you lose weight? Apart from being an incredibly calming activity and an excellent way to cool down, swimming can help you burn calories and develop muscles. It is a full-body exercise that will help you with overall fat loss. Fortunately, there are many great options for convenient private swim lessons to slim down, especially for residents of San Diego and the vicinity. 

If you are curious about how swimming can be a good workout for weight loss, keep reading to find out how to get excellent results.

Which swimming stroke is best for weight loss?

All kinds of strokes have certain benefits, so you can choose the one that fits you the most, or even better – you can use a mixture of them. To help you choose the best strokes for you, here is an overview:

• Butterfly 

This stroke is among the top ones for burning calories and toning the muscles. Swimming for 30 minutes can burn around 450 calories. It is excellent for the upper body and flexibility, and it can even improve your posture. It can seem difficult to put your face under the water but while you swing one arm out of the water you can simply turn your head to the side and breathe.

• Freestyle or front crawl

Since it is a very fast and dynamic stroke, it is excellent for muscle development and slimming up. It allows a range of arm motions and body rotation. In 30 minutes you can burn around 300 calories.

• Backstroke

It is good for fat burning but it is even better for keeping good posture. It will burn around 250 calories in 30 minutes. It is an excellent option if you don’t like putting your face underwater. 

• Breaststroke

When it comes to calories, this is the slow-burning one. You can burn around 200 calories, but it is a good option for those who want a more relaxing cardiovascular workout.

How much do you have to swim to see results?

After opting for the appropriate swimming strokes, you might want to get familiar with the best swimming routine that can help you shape your body. When it comes to the frequency of swimming, it is advisable to swim four to five days a week in order to get satisfactory results. If you do that, you have an opportunity to lose from three to four pounds a month. 

If you are eager to do it several times a week, supervised by a professional, in a very safe and well-maintained facility, you will get the most out of this amazing sport. As you can see, for getting good results it is important to form a certain routine and for getting even better results, it is helpful to think about what to eat before you enter the pool.

Where can I get quality private swim lessons in San Diego?

If you are looking for reliable and experienced instructors that can assist you in keeping your body in shape, The Plunge is the place for you. Through developing and improving for almost 100 years, we became a dependable gym with a pool. Located at Belmont Park, we offer both swim lessons and water aerobics. 

It doesn’t matter what age you are, you can learn or improve your swimming with the help of our well-trained and seasoned staff. We offer both private and group lessons, and in case you miss a private lesson, we offer one Make-up lesson per session. What are you waiting for? Register now and we’ll make sure you get the assistance and instructions you deserve!

As a competitive swimmer, you’re always looking for ways to improve your technique and shave off valuable seconds from your time. One way to do that is by incorporating gym exercises into your training routine. While swimming coaches often skip dryland training altogether, a carefully selected regimen can be beneficial for swimmers. 

Whether you’re attending a fitness club with a swimming pool, or preparing for a triathlon in San Diego, you have the chance to learn about effective gym exercises that will help you maintain your swimming technique and avoid injuries. Keep reading!

What gym exercises should swimmers do?

Swimming is a demanding sport that takes a lot of time and energy to perfect. Even the best swimmers in the world spend hours each week training in the pool. An effective dryland activity plan can prove to be helpful if performed twice a week and can pay off in the water. The focus should be on the following: 

• improved joint stability
• better hip, core, and shoulder rotation
• increased lower body strength
• a better range of motion
• enhanced coordination
• improved posture.

Your main goal as a swimmer should be to maintain good technique while swimming and to avoid injuries. The best way to achieve this is by following a well-designed program that takes into account your individual needs.

It’s important to note that not all gym exercises are beneficial for swimmers. In fact, some exercises can actually do more harm, for example: 

• Bodybuilding exercises: These types of exercises focus on building muscle size and are usually done with heavy weights. They can actually lead to a decrease in swimming performance.
• Plyometric exercises: These are high-intensity, explosive movements that can place a lot of stress on the muscles and joints. They are better suited for runners and athletes in other sports, such as track and field, and are not recommended for swimmers.

What gym exercises are best for swimmers?

To achieve the best result in water, an optimal workout regimen should help you improve increase lower body strength, joint stability on dry land, and enhanced coordination in the water. These exercises should be performed twice a week to see the greatest benefit.

Lateral lunge

Lateral lunges are beneficial  for swimmers because they target the muscles used in the freestyle stroke. This exercise also helps to improve balance and stability.

How to do it: Start with your feet shoulder-width apart and your hands on your hips. Step sideways with your right foot, then lunge down so both legs are bent at 90-degree angles. Return to the starting position and repeat on the other side.

Leg cradle

The leg cradle is an effective exercise for swimmers because it helps to improve range of motion and flexibility in the hips.

How to do it: Start by lying on your back with both legs extended straight. Place your right hand on your right ankle and gently pull your leg towards you while keeping your back flat on the ground. Repeat on the other side.

Pullups

Pullups are a great exercise for swimmers because they help to build upper body strength. They also target the muscles used in the butterfly stroke.

How to do it: Start by hanging from a pullup bar with your hands shoulder-width apart and your palms facing away from you. Pull yourself up until your chin clears the bar, then lower yourself back to the starting position. Repeat as many times as you can.

Squat jump

The squat jump is a great exercise for swimmers because it helps to build lower body power and explosiveness. This exercise also targets the muscles used in the freestyle stroke.

How to do it: Start by standing with your feet shoulder-width apart and your hands on your hips. Squat down until your thighs are parallel to the ground, then jump up as high as you can. Land softly and return to the starting position. Repeat for 30 seconds.

Medicine ball throw

The medicine ball throw is a great exercise for swimmers because it helps to improve upper body power and explosiveness. It also targets the muscles used in the breaststroke.

How to do it: Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a medicine ball in both hands in front of your chest. Explosively throw the ball as far as you can. Catch the ball and repeat.

Mini band external rotation

The mini band external rotation is a great exercise for swimmers because it helps to improve shoulder stability and range of motion. It also targets the muscles used in the breaststroke.

How to do it: Start by tying a mini resistance band around your wrists and standing with your feet shoulder-width apart. Keeping your elbows at your sides, rotate your hands outwards. Return to the starting position and repeat.

Where can I find a reputable fitness club with a swimming pool in San Diego and the vicinity? 

When you wish to improve your swimming technique, remain healthy and strong at any age, lose weight, or relieve stress through water aerobics, you can find an ideal place just a couple of miles north of Point Loma. The Plunge San Diego has been there for nearly a century. Our doors are always opened for professional athletes, swimming enthusiasts, veterans, and novices. With our historical pool and well-equipped gym, you can easily pave the way to accomplishing your goals. Contact us today to find out more about what we have to offer!

At first glance, swimming and running appear to be two completely different activities. There are many differences in terms of environmental factors, muscle groups involved, joint pressure, and possible injuries. However, you may wonder if these come hand in hand and if you could combine them in order to boost your stamina. Some professional athletes actually avoid such combinations, for various reasons. 

For competitive runners and amateurs in San Diego, finding a well-furnished gym with a pool is one of the ways to work on their technique and improve their stamina. This is thanks in part to the professional guidance available at such facilities. To find out how to properly include swimming in order to improve your running performance, continue reading!

Is swimming bad for runners?

Contrary to some beliefs, swimming is in no way bad for runners. It can actually be quite beneficial if it’s properly included in the training regimen. This is how swimming can improve your running performance:  

It is a great way to cross-train

Cross-training is important for all athletes, but it is especially important for runners. This is because running puts a lot of stress on your body and can lead to overuse injuries. By cross-training, you give your body a chance to recover from the impact of running while still getting a great workout. Swimming is a low-impact activity that provides an excellent workout without putting too much stress on your body. It’s also known as a relaxing activity that’s beneficial for mental health. 

It can improve your cardiovascular fitness

One of the most important factors in running performance is cardiovascular fitness. This is because running is a aerobic activity, meaning that it requires oxygen to fuel your muscles. The more fit you are, the better your body will be at using oxygen to fuel your muscles.

It can boost your endurance and aerobic capacity

Both of these are important for runners. Endurance is the ability to maintain a certain level of activity for a long period of time. Aerobic capacity is the amount of oxygen that your body can use during exercise. Swimming is an excellent way to improve both of these things.

It can help you grow stronger and energize you

Both of these are important for runners. Stronger muscles can help you run faster and longer. More powerful muscles can help you run up hills and overcome other obstacles. Swimming is a great way to build both strength and power, especially if you swim regularly and use proper strokes.

How often should a runner swim?

The answer to this question depends on a few factors, including your goals, your schedule, and your level of fitness. If you’re just starting out, you may want to swim once or twice a week. As you get more fit, you can increase the frequency of your swimming workouts. \

The best combination recommended by professionals is to run for four days a week and swim for three days, including enough rest when needed. Also, don’t forget to moderate your intensity, which would allow you to swim throughout the year. If you’re training for a specific event, you’ll need to swim more often. Consult with a coach or trainer to figure out how often you should swim.

Which swimming stroke is best for runners?

The best swimming stroke for runners is freestyle, also known as front crawl. This is because it uses both the upper and lower body muscles, which helps to build strength and power. It also helps to improve cardiovascular fitness and aerobic capacity. This also helps runners with leg coordination and can heart rate regulation. 

If you’re just starting out, you may want to try a different stroke, such as breaststroke or backstroke. As you get more fit, you can transition to freestyle.

Where in San Diego, CA can I enroll in a well-equipped gym with a pool?

If you’re looking for a great way to improve your running performance, consider enrolling at the Plunge in San Diego! We offer many amenities and training opportunities that can be easily incorporated into your running regimen. We’re located within the well-known Mission Bay Water Park, where you can also enjoy a number of other activites within one of the most beautiful environments in South California. 

You can consult with one of our coaches to pick the best workout routine to improve your swimming, achieve your athletic goals, or help you remain healthy as you age. Give us a call today and check our membership options!