Swimming after a workout is one of the best ways for muscle recovery. These are the reasons why swimming speeds up your muscle recovery after acute exercise.

Swimming speeds up recovery because…

1. It improves blood circulation

When you swim, your entire body, including muscles and major organs is fully functional. It engages your limbs, trunk, as well as neck. Moreover, your heart and lungs get stronger while coping with tough breathing conditions.

The more your heart pumps, the more frequently blood circulates across your body. Improved blood circulation is directly related to quick muscle recovery from cramps and fatigue.

Increased blood circulation is not only related to physiological recovery but also has a lot to do you’re your wellbeing and mental health.

2. It cools down your body

When you workout, your body utilizes glucose to produce heat and energy. Swimming cools down your muscles and lowers your body temperature.

This could be the best way to recover from heavy workouts after which you feel hot, sweaty, and worn out.

3. It makes you feel light-weighted

While swimming, water gives you an upthrust force called buoyancy. This buoyant force makes you feel light-weighted and you can easily lift or move your body. Your body feels floating while overcoming much of the gravity. Hence, it would be pretty fair to say that swimming in the pool for muscle recovery is akin to light exercise.

Go ask an expert – they always suggest a light exercise to recover from a heavy workout session.

4. It acts as massager

Swimming is good for muscle recovery after a run because warm currents of water are as good massagers as the ladies in the spa.

They work as natural massagers for your fatigued muscles and aching joints. Water releases stress from your muscles and gives a soothing effect to your joints, tendons, and ligaments.

5. It clears oxygen debt

When you workout excessively, the oxygen level gets lower in your muscles. This is called oxygen debt. Due to lack of oxygen, lactic acid is produced in your muscles instead of carbon dioxide, which makes your muscles fatigue. Hence tiredness can be measured by serum lactate level.

A recent study shows that swimming, along with massage has proven to be effective in reducing serum lactate. They found out the athletes who were involved in swimming after the workout had 14% more run-time in the next session than those who underwent passive recovery. These figures are crazy, right?

Conclusion

Intense workouts can be acute. However, if you adopt swimming as a tool for speedy muscle recovery, you are safe! When you are swimming after a workout, remember that you are doing an activity for muscle recovery that, itself, is profoundly healthy.

Want to see more? Learn How to Improve Your Swimming Technique now.

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So why is it worth it ?

There are many reasons, from the various resources you can find, but overall there is a tendency to agee on those key ones:

• Boost your immune system and increase your aerobic activity
• Cold weather make you feel stronger and you burn more calories that you think
• Leaves you a higher sens of achievement compared to running on treadmill indoor cannot give you
• Revs up your metabolism and help change in your body composition, which will make you over time more resistant and fit
• Fight against feeling you sad and help even further in fight with low mood, anxiety and depression
• Obviously, prevent winter/holiday weight gain
• considering the terrain which can be sliding or difficult, your awareness and your feet and propulsion improve over time
• Heart rate is lower than in warm temperature, which will make you less tired in the end of the run. So that mean it is a good opportunity to increase speed and do repetition workouts.
• Your mind and awareness of weather low temperature, will help you to go deeper in your inner motivation to keep on running

Recommended training activities based on temperature ranges

• 0 to minus 10 degrees C (32 to 14F): No restrictions. Just ensure to stay hydrated during your run and don’t let yourself cool down
• Minus 10 to minus 20 degrees C (14 to -4 F): Maximum of about one and a half hours. Protect your respiratory tract with a scarf and drink a lot.
• Minus 20 to minus 25 degrees C (-4 to -13 F): Only train if necessary and if so, keep it short. Maximum 1 hour. Again make sure you wear a scarf and drink a lot.
• Below minus 25 degrees C (below -13 F): Don’t go outside and have a break. If you really want to run or exercise, do it indoors.

What about you ? Have you tried it ? Tell us what you think and sign up for our newsletter

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post Running in the snow: Why is worth it and recommended trainings? appeared first on elearningsport.com.