Swimming During Quarantine: Effective Strategies and Exercises

With the ongoing challenges of the coronavirus outbreak, many swimmers find themselves questioning how to maintain their fitness levels while under quarantine. Whether it's the increasing use of elastic band training or the more traditional methods of swimming, there are several effective strategies to keep your swimming skills sharp during this period.

1. Elastic Bands Training

Elastic band training is a powerful way to enhance your swimming technique. Here's how to incorporate it into your routine:

Non-Stop Swimming: Perform long periods of continuous, non-stop swimming for each stroke to build and maintain greater stamina or endurance. Simulating Hard Pull and Push: Use elastic bands doubled to simulate a harder pull and push, which mimics increased resistance. Strength Training: Engage in weight training, using lighter weights for endurance and heavier weights for power. Breathing Squats: Engage in breathing squats with heavy weights. Inhale and hold your breath while in a deep squat, then perform a push-up against the held breath. Stand up and exhale deeply, repeating this process. This exercise helps improve both upper body strength and endurance.

2. Maintaining Hygiene and Safety

While swimming is a good way to stay fit, it's essential to maintain proper hygiene and safety measures:

Showering: Always take a shower or rinse yourself off with freshwater after swimming, especially if you've swum in a public pool or at the ocean, to remove salt and chemicals. Washing: Clean yourself with soap and water immediately after swimming, especially if you've used a public pool, to reduce the risk of infection. Isolation: Isolate yourself as much as possible from public places to minimize the risk of contracting the virus.

3. Alternative Fitness Options

For those who may not have access to a pool, or who wish to vary their routine, here are some alternative fitness options:

High-Intensity Cycling: Take advantage of high-intensity cycling, focusing on short sprints followed by rest. This can be done with a stationary bike or outside on a bike. Crossfit Style Exercises: Incorporate exercises that emphasize upper body strength through a book on weight training, such as Weight Training Without Injury by Fred Stellabotte and Rachel Straub.

4. Weight Training Without Injury

Effective weight training can significantly enhance your swimming performance. Consider the following:

Choosing the Right Equipment: Utilize weights that are appropriate for your fitness level to avoid injury but provide enough resistance for improvement. Safety First: Ensure you learn proper techniques to avoid accidents or strains. Air Resistant Exercises: Incorporate exercises that simulate swimming movements to better mimic the resistance you experience in the water.

Conclusion

Staying fit during quarantine is a combination of consistent effort and proper technique. Whether you're using elastic bands, high-intensity exercises, or weight training, there are plenty of options to keep you in shape while keeping safety a priority.

Whether you are in a pool, in the ocean, or doing alternative workouts, prioritize your health and well-being. Stay safe and keep swimming!