Swimming is a great overall exercise and is considered one of the better regimens to achieve cardiovascular conditioning. Swimming also is effective for weight loss and toning because it uses many muscle groups including the back, shoulders, legs, hips, buttocks and abdominals. Because swimming requires repetitive movements, certain training aids, such as fins, allow swimmers to focus strengthening efforts on one aspect of the body while getting a great workout.
Function
Using fins allows you to center your swim workout on the lower body. Swim fins are effective at working the hips, knees, ankles and back of the legs. Fins also improve the flexibility and range of motion in the ankles and allow you to swim faster. For slower swimmers, fins offer the feeling of the kind of effort it takes to turn in a faster time or lap.
Additionally, using fins as a beginning or novice swimmer allows you to focus on stroke technique because 90 percent of propulsion comes from the upper body, according to Triswimcoach.com.
Benefits
Using fins for training offers many benefits whether you swim competitively or just for fitness. Swim fins strengthen the muscles of the leg and allow you to improve your body position. Because they elevate the lower part of the body while kicking, the hips rise to position that provides less resistance to help move you through the water faster.
Swimming with fins also burns more calories because the larger muscle groups, such as the legs, work harder during your workout. Finally, transitioning to fins during a long endurance session allows the arm and shoulder muscles to rest without giving up a good aerobic workout.
Types
In general, swim training fins come in two basic styles: short with a wide blade and made of a sturdy material and long-bladed fins that are flexible. Although both add valuable training to a swim workout, their focus is different for the swimmer.
Short-blade fins are specific for sprint workouts. They elevate the torso in the water, helping swimmers to realize the feeling of proper body positioning.
Long-blade fins are more flexible and better used for endurance training. They also strengthen the backside of the legs, such as the hamstrings, because the longer blade supplies added resistance during the flutter kick, forcing the swimmer to rely on more than just the front of the thighs or quadriceps.
Sample Workouts
There are many ways to incorporate swim fins into your workout. For novice swimmers, using fins will help take the pressure off kicking and allow you to perform stroke drills correctly. Additionally, fins can be used for balance drills, such as performing scissors kicks without a kickboard.
Fins will assist you in bringing your hips to the surface and improve the distance traveled during the set. Using swim fins also helps swimmers increase the length of the stroke.
A long stroke, or reduced number of strokes over a given distance, actually helps swimmers move faster. Count the number of strokes you use for a 50-meter interval. Attempt to bring the stroke count below 22 by increasing your flutter kick using fins.
Considerations
Determine your purpose for using swim fins. Because swim fins are a training aid and not allowed during competition, it is best to train with fins for the purpose of developing strength, flexibility and the feeling of proper body position.
During workouts, maintain a reduced percentage of the workout where fins are used. For example, incorporate fins into 25 percent of the workout, and rely on your own kick the rest of the time.
Member Comments