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Health and Fitness

 

Diet and Nutrition
It is very important for athletes to eat right. This means watching the type and quantity of food they consume. The below points are nutritional guidelines only. Please consult a physician for any diet changes.
	1. Eat adequate calories* 2. Do not try to lose weight with extreme calorie restrictions 3. Eat a balance of macronutrients (carbohydrates, protein, fat, and water) 4. Drink plenty of water (at least 8 to 10 glasses a day) 5. There are no "bad" foods; however, some should be consumed with discretion 6. Fat in the diet is essential to optimal health 7. A healthy diet should contain a wide variety of minimally processed foods

*How many calories do we need to consume?

A common formula to determine daily caloric intake needed to maintain body weight is 30 calories per kilogram of body weight. To find your weight in kilograms, take your weight in pounds and divide it by 2.2. For example, if your weight is 150 pounds, your weight in kilograms is 150/2.2 = 68.18 or about 68 kg. Your daily caloric intake is 68 x 30 = 2040 calories.

Add more calories (about 100 to 300) if you lead a highly active lifestyle Subtract calories (about 100 to 300) if your lifestyle is sedentary

Flexibility

Flexibility has been shown to improve coordination, improve balance, increase the supply of blood and nutrients to joints and muscles, and improve performance and strength. There are many methods to stretch; however, below is a relatively easy one to follow known as contract-relax flexibility training:

1. Static strech (stretch and hold) the muscle for about 8 seconds       2. Contract the same muscle for about 8 seconds       3. Static stretch again for about 8 seconds       4. Continue alternating between muscle contractions and stretches

It is important for all athletes to stretch after workouts. Swimmers should select exercises that will stretch their arms (triceps, latissimus dorsi, biceps, trapezius, and deltoids) as well as their lower body (quadriceps, hamstrings, and inner thighs)

Dryland Training Dryland training strengthen swimmers' entire body. It is a cross training method that builds key muscles used in pulling and kicking. It also can help to prevent minor injuries.

Core Strength Crunches Sit-ups Six-inches Planks (front and side) Arm and leg raises (working the back) Upper Body Push-ups        Wide arm        Shoulder width        Diamond        Claps Dips Pull-ups Lower Body Squat jumps Lunges Wall sits Plank to streamline jumps Alternate leg jumps