• Fitness.The former twin swimmers you should follow to get fit

We leave the confinement with a few extra kilograms, less resistance and strength, worse joint mobility and more 'trunks' than ever . As much as we have tried to take care of ourselves, the limitation of space and resources (and excesses in diet) has left its mark on our anatomy.

The good news is that summer gives us the opportunity to get back into shape in one of the most favorable ways to do it: water. That is precisely the proposal of the new 'Guide for aquatic activities' published by the Madrid City Council, a practical manual with training for all ages, safe, effective, specific and adapted to the rules established in this new scenario marked by the coronavirus.

Framed in the 'Madrid is Sport' program, this document, prepared by the team of professionals in physical activity sciences of the consistory, attaches technical sheets with resistance, strength and mobility exercises divided into three age ranges: children between six and 14 years, adults from 15 to 64 and over 65 years.

Before starting this conditioning plan, experts recommend following these basic guidelines:

1. Start little by little , developing the exercises to the best of your ability. Just preparing a gesture or an intention no matter how small is already a slight activation of the muscles involved.

2. Use the concept of 'routine' with the exercises that you propose and repeat them for a few days in order to improve performance. It is better than constantly changing.

3. Hydrate frequently before, during, and after exercise. Do not wait to be thirsty.

4. Use the mechanisms of subjective perception of effort to regulate yourself: on a scale of 1 to 10, with 1 being not at all tired and 10 being extremely tired, you work on sensations of 5 or 6, never exceeding 7. Stop the activity if you exceed this level, even if you have not finished what you have proposed.

5. Rest what you think is necessary , between exercise and exercise or whenever you need it. It is better to work at a lower intensity, recovering with a break, and then repeat another series, than to reach a level of fatigue that prevents you from continuing or with which you could injure yourself.

6. Equipment. Wear comfortable sportswear, shoes suitable for an outdoor sports preparation session. Prepare a "backpack" with water, a mobile (loaded) cap, and sunscreen, handkerchiefs or a towel to dry yourself ...

7. Advice. Use proven information about the exercises to be performed that are focused on the most suitable training to enhance your needs in relation to the water sport you practice.

ROUTINES

It is convenient to start the session with a 'dry' warm-up of between five and 10 minutes to progressively increase body temperature by working on static joint mobility of the hip, shoulders, elbows and wrists.

The next step would be to activate the muscles to gradually raise your heart rate with short, but quick, series of exercises such as chest knees or side runs.

This 'warm up' would end with a slight stretching of the different muscle groups, in a smooth way, preparing them for practice and thus avoiding injuries.

The main activity in the water, about 30 minutes, must combine strength and endurance exercises, such as those proposed by former swimmers Gemma and Esther Pin in this video.

And also of swimming technique .

Stretching and relaxation would close some routines in which, above all, good sense and respect for safety rules must prevail.

WARNING: before starting a training program, it is essential to consult a professional who advises us about it. Also listen to the calls of our body and stop before any symptoms of discomfort, dizziness or pain during the performance of any physical activity.

According to the criteria of The Trust Project

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