“No Pain, No Gain” Theory

When working out, it is normal to feel fatigue and muscle burn with strength/endurance training. But you should be aware of the difference between muscle fatigue versus pain. If you experience pain while working out, you should stop the activity you are doing. Pain can develop from inflammation, bad form with exercise, and overuse of a specific muscle. Pushing yourself too far could lead to an injury that can prevent you from doing the sports or exercises you enjoy. Use ice to decrease the pain developed from the exercise. If your symptoms do not lessen with ice and rest, visit your local physician or physical therapist.

Swimming

If you are planning on swimming for exercise, you should warm up before you begin your workout. 

 A warm up:

            – Increases blood flow to the muscles in your body.

            – Increases your heart rate to prepare your body for exercise.

            – Decreases stiffness in your joints.

            – Increases range of motion of your shoulders and legs.

 Warm up ideas prior to swimming:

            – Jumping rope

            – Squats

            – Arm Swings

            – Lunges

After your swimming workout, you should perform stretching exercises to prevent muscles soreness.

 Important muscles to stretch for swimmers:

            – Hamstring

            – Pectoralis                                                           

            – Rhomboid

Rhomboid Stretch

Stretching Principles

Stretching after you workout is more beneficial to prevent muscle soreness and injury.  If you stretch before you workout, there is more potential to tear a muscle.  This is due to the lack of blood flow at the muscle. 

To get the most benefit out of stretching, make sure you hold the stretch at a point you feel a pull within the muscle. Stretching should be held between 15-60 seconds.  Perform 2-3 repetitions of each stretch on both sides of your body. If a stretch is painful, you should decrease the range of motion of the stretch.   

Hamstring stretch