Gym Workouts for Swimmers

The gym workouts for swimmers are designed in such a way that the swimmers get the results of these workouts in the swimming rehearsals and competitions in which they participate. The main aim of the gym exercises for swimmers is to increase the flexibility, power, strength and the endurance of the swimmers. There are gym workouts available for developing the specific swimming strokes. The most important part of the swimmers gym workout is the strength training workout routine. Though weight training is also a part of the good workouts for swimmers, it should not be done in excess. Its ideal frequency being three workouts a week, one should always keep in mind that a swimmers body should not become bulky. However, at the same time it should be strong, flexible and lean. Before discussing the actual gym workouts for swimming, one should remember that the side-effects of doing the workouts in an incorrect manner can be hazardous to the entire body.

Workouts in the Gym for Swimmers

Gym workouts for swimmers should start with a warm-up exercise, which is low in intensity. You can warm up by making use of a rowing machine, a jumping rope or a treadmill. The motive behind doing a warm-up is to make your body ready for the intensive exercise routine and increase the blood flow.

Strength Training Workouts
A typical gym workout for swimmers should last for an hour and should include breaks in between the sets of exercises to relax the body. The first step is doing the exercises with dumbbells. You should start off with weights which weigh anything between ten and twenty pounds. But, at this point, avoid exercising with very heavy weights even if you have the capacity and the strength to do it. The workout with dumbbells should involve doing ten to twelve repetitions of the dual extensions overhead, triceps extensions, bicep curls and the bench press. This exercise circuit can be done for three times.

The triceps and the upper back muscles are strengthened in the strength training exercises by using the weight-assisted dip devices and also the pull-up training devices. Every workout should contain three sets of dips and pull ups. Strength training also includes doing the quadriceps extensions, hamstring flexions and the lat pull downs by making use of the Universal machines and using free weights to do the elbow extensions and the bent-arm fly's. Strength training workouts can be done for two days a week - you can plan them on Tuesdays and Fridays.

Weight Training Workouts
Excessive weight training workouts are not meant for the swimmers. These workouts are done with the help of the upper body machines to tone up the chest, shoulders and triceps. Do around twelve repetitions on the machines. For each group of muscles, the gym workouts for swimmers should have three sets containing twenty repetitions. The muscle tightness and any kind of injuries can be prevented by having a hundred meter swim using the backstroke and the freestyle. The weight training workout on a particular day must not be followed with the same workout on the next day. Instead of repeating the workout, you can just do your regular swimming rehearsals or simply take a day off. This instruction has been given, considering the fact that the muscles of our body needs sufficient time to recover from the intensity of the workout. You can do this exercise on Monday, Thursday and if possible, on Sundays.

This was all about the gym workouts for swimmers. The gym workouts for swimmers can give the best returns, if they are done under the supervision of experienced trainers. Swimmers need to take care of their diet along with proper workout routine to stay fit and achieve their targets.