Surely this is a question many people are wondering, right? And usually, professional swimmers feel that way. Amateurs swimmers or beginners do not often feel exhausted like that. What is the reason?
Because swimming required the coordination of all muscle group
Swimming uses all of the major muscle groups and therefore is a demanding exercise that can tire the body. The breaststroke, backstroke, butterfly and freestyle engage the abdominals, biceps and triceps, glutes, hamstrings, and quadriceps. Other primary muscles used in swimming include the anterior and posterior deltoids, pectorals and trapezius.
When you swim, every stroke engages your shoulders, biceps, triceps, upper back, and chest. Your arms are responsible for reaching forward during the upstroke phase of each stroke, and for pulling you forward by pushing through the water on the downstroke phase of each stroke.
This pushing-and-pulling motion engages the arms and chest while the rotation of the arms either forward, as in the breaststroke, or backward, as in the backstroke, engages the shoulders and upper back for a toned upper body. After you finish your swim, you can further tone your underarm area with water-based arm exercises. Side and front arm raise, with your arms submerged in the water, can help you tone your triceps.
The constant use of limbs and muscles to bring people forward, plus the resistance of the water, so after you finish a workout, you’ll often get tired. The reason is that you use a lot of energy during swimming.
Because you swim the wrong technique
When you do the swimming techniques in the wrong way, you will be more effortless than usual and get tired quickly. Some techniques are often mistakenly performed among amateur swimmers or beginners.
Struggle to find relaxation while swimming
This is the most important factor for you to complete for your swimming technique.
Because the body is always in a state of muscle and joint tension that makes the movement always heavy, the body is out of balance, you always have to find a way to keep the body in place, the more you try, the more wrong you are.
While swimming, you need to relax the whole body in its most natural state, knowing when to apply force and not.
Performing the wrong force
Instead of gently pulling your legs, kicking hard, and closing quickly, you’re doing the opposite. That is why the force you emit is very strong but ineffective. That way, you take a lot of effort and have to do it many times and still can’t move far.
Attention should be paid to accurately perform the pedal movement to achieve optimal force and buoyancy for the body because the speed of swimming depends mainly on the movement of the foot pedal.
The basic things to notice about the pedal movement are:
– Shrink legs, bend legs slowly, kick hard and close legs fast
– When retracted, pull the leg back so that the leg is close to the buttock; The right knee extends to the sides. Do not bend knees on the abdomen, hips flexed too much
– The force coming from the thighs kicks the heel to the sides. When you step on, you need to hold your ankle firmly so that you can accurately step on the heel.
Use the excessive force on the shoulder when fanning
In hand fan technique, instead of using the force of the hand fan out, you use the force from the shoulder to pull out, but the force of the water from the hand doesn’t have any force at all. So you waste your energy on this move.
In hand movements, you should use the force from the hands to fan the water to the sides, fan slowly, certainly not too fast to be able to support the easiest rise and breath.
Because you can’t breathe right
When you do not take enough air, your body is deprived of oxygen. Therefore, the performance of a movement sometimes takes hold to be able to complete a cycle of movements. That makes your muscles and joints lack oxygen to function, leading to muscle fatigue; you will be exhausted very quickly and very tired.
Whether you can swim far, swim a lot or not is based on regular breathing. With air, you can maintain muscle strength and endurance.
Because of the water temperature
Water temperature affects how you feel after swimming. Cold water can cause muscle strain due to a decrease in blood flow, and also the body must work harder to stay warm. Warm pools tend to increase the body temperature, which may lead to fatigue. Ideal water temperatures for swimming are about 25 to 27 Celsius degree.
If you’ve finished your swimming session and feel exhausted and really tired, you can check 01 of those above reasons to see if you are doing anything wrong. And you can add some nutritious meal or some other activities. We give you some suggestion below:
- To avoid this exhausting feeling, you can try and eat something before the swimming sessions and refill with more protein rather than carbs after because carbs increase the food coma effect.
- You can try leaving the first cup of coffee until after the swimming session since the workout will probably stimulate the body enough anyway. Then, you can drink your well-earned coffee but pay attention to consume it in portions rather than taking a huge amount once.
- You can do an easy 15-20 minute jog or cycle after swimming to stimulate blood circulation and heat up the body.
So, whatever the reason is, body fatigue after practicing is inevitable. You can only be more careful with technique so you don’t burn out or the worst-case scenario is the possibility of fainting while swimming, which can lead to drowning. And remember to take healthy nutritional supplements for energy after you finishing your swimming session.