Want to join the Seaman Ocean Swim Squad? Or do the More FM Everest Challenge? We ask Roger Athy-Knibbs from Salveo Therapy how to transform into super-fit athletes.
Warming up increases blood flow, delivering oxygen and nutrients to your muscles, and keeping you from getting out of breath too early. You will be able to swim harder, and for longer, because your body has prepared for the additional workload to come.
DOING EXERCISES, LIKE JUMPING JACKS, BUTT KICKS, LUNGES, AND ARM CIRCLES, BEFORE SWIMMING WILL GIVE SEVERAL BENEFITS:
- Prime your nerve-to-muscle pathways to be ready for swimming.
- Increase blood flow, and therefore oxygen and nutrients to your muscles, keeping you from getting out of breath too early.
- Reduce the chance of injuries by allowing your muscles and joints to move easily, through a greater range.
- Improve your coordination and reaction times, which are important in the ocean when you are dealing with unpredictable waves and currents.
ROGER’S TOP TIP:
If you get cramp, stay calm! The effects of cramp on land can be shocking and dramatic. In water there are added risks. Stretch the affected muscle to relieve the symptoms.
MOUNT EVEREST CHALLENGE
Preparation, prior to attempting those almost-daily climbs, will make the challenge of climbing The Mount more manageable, and certainly more enjoyable.
Improve your leg strength and muscle endurance with resistance exercises; use your own body weight, or use gym- weights for greater gains.
Improve your basic level of tness rst with gentle bike rides, walks and swimming.
ROGER’S TOP TIP:
Running down The Mount is much harder on your legs than running up. The motion of control that happens to prevent you from falling, puts significant load on the major muscles in the legs.
USE THE FOLLOWING TECHNIQUES TO REDUCE STRAIN ON YOUR LEGS:
- Keep you stride length short
- Maintain a constant speed
- Keep your weight slightly back.