Swimming and lifting

topic posted Thu, October 2, 2008 - 11:22 AM by  JM
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Should you do both on the same day?
And is it a good idea to swim every day, say, 5 days a week?
posted by:
JM
offline JM
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  • Re: Swimming and lifting

    Thu, October 2, 2008 - 3:41 PM
    Its easier to lift things underwater. :-)

    You can do both the same day. If you get cold after a swim, as I do, you may still need a warm-up. I'm not sure I would swim after lifting - muscles might lock up. Split training would be fine and swimming 5 days a week is good too. Swimming burns more calories than almost any other cardio workout, so if you are swimming/lifting back-to-back make sure you consume carbs an hour before your workout.
    • Re: Swimming and lifting

      Sat, October 4, 2008 - 7:28 AM
      I do both on the same day. I usually swim then lift, with a little bit of food between the two. OR I will swim early (at my school) and lift later at my gym.

      The one thing to remember about swimming though, you still need to be pushing yourself and getting your heart/breathing rate up as if you were running, ellipticalling, etc. If you just go in and swim laps for an hour it's not as good for you as if you are swimming intervals or relays for 1/2 hour, where you need to be drinking water and catching your breath.

      I always incorporate drills in my swimming. If you have a time clock, push off at a certain time (say at 15) and try and swim two lengths every minute, pushing off everytime at the 15 mark.

      GET YOUR HEARTRATE UP!
  • Re: Swimming and lifting

    Mon, November 24, 2008 - 5:05 PM
    It entirely depends on the level of intensity and duration of your resistance training, and also how high and how long you are going to increase your heart rate during swimming. Cardio can cost you size if it's too high impact, and can be less than beneficial if it's too low impact, or if it is for too short a duration. If you are lifting heavy and want to preserve those gains, swim for 30 minutes at a time, getting your heart rate to between 70 and 75 % of your target heart rate (i.e. if you're 40, then 220 - 40 = 180 X 70% = 126). There are more pinpointed ways to calculate your target zone, but this method will suffice for most people.

    Remember, in order to start burning fat, you need to be in target zone for 15 to 18 minutes first! Then, and only then, do you start burning fat. That's also where your lifting program is key to this. Resistance training comes in wide variety, from limited cardio to maximal cardio benefits. Rolling right into swimming could keep you within target HR the whole time, but often it will not.

    Good luck!
    Jeff Gray
    AFAA Certified Trainer
    Owner - The Gray Area Fitness and Form Training
    626.643.7950
    • JM
      JM
      offline 97

      Re: Swimming and lifting

      Tue, November 25, 2008 - 4:34 AM
      Thanks.
      But I meant more, just, in the way you're not supposed to life every day to give muscles time to recover, how does swimming fit in with that?
      If I lift on Monday, should I swim on Tuesday anyway?
      • Re: Swimming and lifting

        Tue, November 25, 2008 - 12:55 PM
        Yes, swimming counts as aerobic/cardio. Your muscle fibers will not get torn down to the extent you need a rest day (like in weight training.) Its still possible to overdo it - in which case, take a rest day.

        NASM certified (as long as we're throwing our certs up here)

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