Aqua Fun Academy
Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: F.I.T.T Principles

For today’s Swimming Fit Friday we will discuss personal fitness within the realm of aquatics. Specifically the F.I.T.T principles and how to apply it to your life both in and outside of the pool!

F.I.T.T Stands for:

  • Frequency
  • Intensity
  • Time
  • Type of Exercise

When looking at exercise guidelines, it is recommended to exercise 3-4 times a week for, a duration of 60 minutes. Knowing this a common theme is that 3-4 times a week for 60 minutes is not something that fits nicely into everyones’ schedule. If one is blissfully unaware of the F.I.T.T principle one often sees exercise as an ultimatum. As a result many of us go without exercising. Lack of exercise can lead too poor or worse health, lack of motivation and drive, lowered self-esteem, and high levels of stress. Finding a way to get exercise into your schedule really works wonders for the individual and all those they are connected too.

To get more out of our day, we can increase the frequency in which we work out, to twice a day for 15 minutes. It is easier to find small windows of time. Another example would be 15 minutes of a high intensity workout 3 times a week. In which we increased both the frequency and intensity.

Understanding this means we know that one does not want to exercise at a leisurely pace, with your increased exercise frequency, reduced time period, you need to increase the intensity of the workout. This helps us reap similar benefits as if we were to follow the recommended guidelines. Making modifications to our exercise routine with the use of the F.I.T.T principle, helps us to achieve our exercise goals!

Swimming Fit Friday

Swimming Fit Friday: A person performing water running with assistance of a buoyancy belt.

Intensity can be adjusted in various ways. For example:

  • Running 10, 100m sprints, instead of jogging a mile. Would be an increase in intensity.
  • Water running, instead of running on a treadmill, you’ve increased resistance and therefore increased the intensity.
  • Holding a push up, and performing an isometric hold. Check the link below for a quick 20 seconds demo!

https://www.youtube.com/watch?v=WqAjyXjfQpc

  • In an aquatic situation you can perform with only body weight or add the addition of a noodle, or dumbbells to work against buoyancy. When performing a push down, as shown by the woman in the photo underneath to the right.
    Swimming Fit Friday

    Swimming Fit Friday: a woman performing push down with the use of a buoyancy resistance tool, called dumbbells.

Swimming Fit Friday

Swimming Fit Friday: Swimmers in a deep water aquafit class, using the noodles to increase the resistance in their arm action. Buoyancy belts are a common tool for deep water aquafit.

Intensity can also be coupled with the concept of exercise type. For example, you can do crunches or you can hold a 5pound medicine ball to increase the load while performing sit-ups. Similar exercise, higher intensity! In an aquatic situation you can perform with only body weight or add the addition of a noodle, to work against buoyancy.

 

Well that’s all for todays’ Swimming Fit Friday, and the F.I.T.T principles! Until Next Time!

P.S Remember when performing our exercises it is KEY to maintain ones form, bad form is an opportunity for injury! Continual posture checks throughout ones workout help to keep one in good form.

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday Balance and Core Strength

This weeks’ Swimming Fit Friday, is going to look over balance and core strength. In the world of fitness there is specific terms also called “jargon” used to identify various movements, and target areas. One of those terms is core. Seemingly straight forward, your core refers to the centre portion of your body. The muscles that compose ones core in the front are as follows:

  • Rectus adbominis
  • Internal Obliques
  • External Obliques
  • Transverse abdominis

The back core muscles include, the multifidus and erector spinae group.

In simpler terms, the abdominals, obliques, and erector spinae groups are the main muscle groups within ones core. These muscles are key components of what allow us to have proper balance when performing various tasks within our day-to-day life. If our core strength is weak, our balance will be shake and that makes one prone to falls.

As we age, strengthening and maintaining ones core muscles is essential, because most hip related injuries occur during falls. It is also important to understand that having hip injuries that lead to hip replacements significantly reduce our life expectancy, and overall quality of life.

Another factor that comes with age is that it becomes increasingly more difficult to bare excess weight. Excess weight creates an additional strain on our joints. To combat this aquatic workouts are the most effective! As a result of the reduced impact on the joints, furthermore due to the buoyancy of the water we can challenge different muscle groups more effectively.

The following are examples of exercises one can do to help strengthen and maintain their core strength & balance:

  • Leg sweeps: For this move you will keep one foot on the ground. With the other leg you will abduct or move away from the center of the body in a sweeping motion. Once your leg is pushed as far as you feel comfortable, bend at the knee and adduct or move the leg back towards the center of your body. Do this move on both sides, as it challenges balance and core strength, as well as provides a great leg workout!
  • Swimming Fit Friday Natation Forme VendrediTree pose: Often done in yoga, can also be performed in the water. The swimmer will have one foot remains on the ground. With the other, the swimmer will place their foot on the inner calf, not the knee or ankle(as that will put unnecessary pressure on the joint). As this is done, one can raise the hands up towards the ceiling inhaling and as the arms relax back down exhale. This can be done as many times as the swimmer wants, make sure to work both sides, with this great core and balance exercise!
  • Crunches: Using a pool noodle, the swimmer will lean back and suspend them selves in the water on the noodle. Thus the swimmers feet should be off the ground. Once steady the swimmer will pull their knees in towards the chest and then push away repetitively for about 60 seconds. This can be done in between other exercises.
  • L-sit or V-sit: Using the noodle the swimmer will lean back and suspend them selves in the water on the noodle. Bending at the hips/waist the swimmer will hold their feet up so that their toes are either at the top of the water or are exiting the water with straight legs. To make either an L or a V shape. Hold for about 30-60 seconds at a time.Swimming Fit Friday Natation Forme Vendredi

Now you have some examples of exercises you can take the pool with you one your next swim. Well that’s a wrap for this weeks swimming Fit Friday, until next time!

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly Arms

 

Today’s Swimming Tip Tuesday is an Advanced Tip! As we progress throughout swimming, we challenge ourselves to learn more complicated strokes, and more competitive and competition oriented strokes. If this is where your interest lies, look more into Aqua Fun Academy’s ASAC program. The Link is provided below:

http://aquafunacademy.ca/asac/

Butterfly is one of the most co-ordination heavy strokes, similar to Breaststroke. However Butterfly also requires well-conditioned upper body strength, and flexible shoulder mobility. This stroke can be learned in steps, for today’s Swimming Tip Tuesday we will focus on the arm movements associated with the Butterfly.

When beginning the Butterfly, the arms should move forward in a circular motion forward. Rotating at the shoulder and reaching the hand in front of the body as far as possible, and then pushing the arms down along the sides of the body. This is done to condition and build flexibility within the shoulders. When the stroke is performed both arms will move in unison, however to practice the sweeping motion, swimmers can use a flutter board and practice one arm at a time.

To begin generating more explosive power through the stroke, the swimmer will adjust the movement of the hands through the water. With the palms facing down the swimmer will draw one half of a keyhole through the water, swiftly pulling the arm up and out of the water. Similarly to the first movement this can also be practiced one arm at a time with the use of a flutter board. Once the swimmer is comfortable begin to practice the move in unison, remembering to breathe once the arms exit the water and enter the recovery phase.

Now that we’ve analyzed circular motion, and how to generate power, we can move into the recovery phase of Butterfly. The recovery phase of a stroke is usually when the arms exit the water. As the arms come up out of the water, we want the backs of the hands to face each other, extending the arms forward and keeping them should width apart. At this point in the stroke, we want to take advantage of our time out of the water, and take a deep breathe in. To see Butterfly in motion by none other than Michael Phelphs himself, refer to the link below: https://www.youtube.com/watch?v=jd67PMryIT0

Tip Summary:

The arms extend forward and kept shoulder width apart. The palms should face downwards. Swimming Tip Tuesday

 

 

Swimming Tip Tuesday

Swimming Tip Tuesday: Back Crawl, relax the neck.

This weeks Swimming Tip Tuesday will focus on Back Crawl and relaxation of the neck. A Common beginner mistake while doing Back Crawl is to tilt the head upwards, as if they are looking at their chest or their toes. This creates unnecessary strain on the neck and can lead soreness along the neck. Another disadvantage to this tilted position of the head and neck is, that it partially closes the airway. Thus inhibiting the free flow of the breathe in and out of the body. This tension adds more stress on the body, ultimately compromising our streamlined position.Swimming Tip Tuesday

When performing Back Crawl, the swimmer wants to relax their head back so that their ears are partially or fully submerged in the water. If either the swimmer or instructor notices that there is still a feeling of tension within the neck, or that the body position looks awkward. There is another way to set the body into streamlined position.

The swimmer while on their back, must focus on where their chin points:

  • If the swimmers chin is pointed towards the chest that indicates that the swimmer is looking at their chest/toes.
  • If the swimmer’s chin is pointed upwards towards the ceiling, this means that the swimmer is overcompensating and looking towards the wall behind them.

The swimmer wants the chin to be held within these two points (as mentioned above) so that the swimmer is looking directly at the ceiling above them while performing Back Crawl. Maintaining this position will remove all tension, and keep the swimmer in a streamlined position.

Once the swimmer as achieved the ideal body positioning for the head and neck, the swimmer will also increase their speed for their will be less drag acting on the body.

Expert Tip: In short your head should be still and your neck relaxed. Holding your head up too high will cause strain to the neck and slow you down in the water.

Until Next Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Tip Tuesday: Breaststroke arm movements

This weeks Swimming Tip Tuesday we will discuss Breaststroke and focus on the arm movements.

When instructing this skill, instructors tell their students to “pull, breathe, whip and glide” as a way to remember the steps for the entire stroke. For the purpose of this discussion we will focus on the “pull, breathe” portion of this little saying. Starting from the top of the stroke our body is streamline, hands together in front of the head, as well the legs are close together behind. This is our body positioning at the very beginning and end of the stroke, please refer to the photo below for a visual.Natation Conseil Mardi
The swimmer will then take their arms and part them outwards, creating a box shape, at the sides of the body, while keeping the elbows inline with the shoulders. It is at this point that the swimmer will lift their head up to breathe hence the steps “pull, breathe”.  Immediately afterwards to generate forward momentum the swimmer will pull the arms from that position at the sides of the body in towards the chest and push forward. A common beginner mistake involves sweeping the arms to wide, pulling the arms past the shoulders, creating a longer distance for the arms to travel to return to a streamlined glide position. Ideally beginners want to create a box shape with the upper portion of their body always stopping at the shoulders.
Dependent on if the swimmer is performing Breaststroke as a common swimmer, or a racing swimmer the arm movements will look slightly different. Racing strokes have an emphasis on maintaining speed, by focusing on reduction of drag. Drag in this context, is when the water acts against the swimmer slowing them down. This can also be understood as time spent out of streamline position in which the body is not working to generate forwards momentum effectively. To improve speed for this stroke and reduce drag, one wants to keep the arms close to the body as they pull around. This is accomplished by bringing keeping the arms in tight as they move down towards the sides of the swimmers torso, dropping the elbows just under the shoulders, before pushing forward.
If speed is something of interest to you as a swimmer, looking into Aqua Fun Academy’s ASAC program, in which we develop swimmer skills and enhance their overall stroke performance. http://aquafunacademy.ca/asac/ 
That’s all for this weeks Swimming Tip Tuesday, until next time! Swimming Tip Tuesday
TipTuesday

Swimming Tip Tuesday: Breaststroke

Our Swimming #TipTuesday On Breaststroke:

When streamlined, i.e. when gliding, keep your forehead above the water. Keeping your whole head under is too low, and whole head over is too high. Forehead only over is a natural position that keeps your neck in-line with your spine. In turn, it allows for better posture, which increases swimmer performance and prevents back pain and other spine-related injuries.

Want to learn more? Sign up on our website for personalized training with one of our instructors.

🇫🇷 Lire en Français: http://ow.ly/K09D305tXP6 

Learn more about Aqua Speed here: http://ow.ly/x8Ia303XrfI 

🐳🚣🏄🏊

TipTuesday

Swimming Tip Tuesday: Front Crawl

Our Swimming Tip Tuesday of the week:

Focus on pulling straight back as you roll your shoulder or take a breath.
This technique is called “Catch and Pull”. Concentrate your efforts on simply pressing water back behind you with the palm of your hand still looking back behind you. Combined with good rotation, this pull through will lead to an efficient long stroke technique, but one that is not overly long. The single biggest difference between a normal swimmer and an elite swimmer is a vastly superior catch and pull. Applies to front crawl.

Want to learn more? Sign up on our website for personalized training with one of our instructors.

🚣🏄🏊

MotivationMonday

Swimming Motivation Monday: Opportunity

Today’s Swimming Motivation Monday:

Inside every problem lies an opportunity.

How things that might appear to be problems, can actually be the best way to set yourself apart from others.

🏊💪🏄🏋⛵

Inside every problem lies an opportunity

TipTuesday

Swimming Tip Tuesday: Arm Entry

Our Swimming Tip Tuesday of the week:

Entry should be between the centre line of the head and the shoulder line and the hand should be directed with the palm facing down and out so the thumb first enters the water first. Applies to front crawl.

Want to learn more? Sign up on our website for personalized training with one of our instructors.

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Entry should be between the centre line

WanderlustWednesday

Swimming Wanderlust Wednesday: Tour Odeon

Today’s Swimming Wanderlust Wednesday: Tour Odeon

If your $400 million dollars is burning a hole in your pocket and need somewhere nice to evade taxe…retire comfortably, you might consider this sweet penthouse suite at Tour Odeon in Monaco. The Tour Odeon, a double-skyscraper being built by Groupe Marzocco SAM near Monaco’s Mediterranean seafront, will contain a 3,300 square-meter (35,500 square-foot) penthouse with a water slide connecting a dance floor to a circular open-air swimming pool.

🌍🏙🏊🇲🇨

Tour Odeon