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  1. Tuesday 3/19/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Resistance, Power, Speed"

    Weights:

    2x8 BB RDL (45/75#)
    2x8 BB back squat (45/75#)
    2x8S-leg glute (50/70#)
    2x8S-leg curl (10/30#)
    2x8S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    300 swim 4/6/2 turns
    300 pull w/ SP + SNKL
    200 swim 4/6/2 turns
    200 kick 25 FR/25 BR w/ BD
    100 swim 4/6/2 turns
    100 I.M. drill

    2x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    4x125 @ :15 rest swim w/ fins + paddles + chute (full closed)
    4x75 @ :20 rest build each 25 to FAST w/ paddles + chute (half open)
    100 DIVE BROKEN 50-(:10)-25-(:05)-25 (:49++)

    200 EZ

    Total: 3100
  2. Bone Density and Swimming

    I just did a Pub Med search for swimming and bone density in humans. The bottom line is swimming does not improve bone density. In order to improve bone density you need impact and resistance. Swimmers should include resistance training, along with balance and flexibility training in order to prevent falls as they get older and are more likely to have osteoporosis. Swimmers who are younger should probably cross train with resistance and impact exercises.

    Here are some articles for your enjoyment:
    A meta-analysis published in 2016 covering 2004-2014 found 18 studies that reported that swimming did not increase bone mineral density. [Rev Bras Reumatol Engl Ed. 2016 Jul-Aug;56(4):345-51. doi: 10.1016/j.rbre.2016.02.013. Epub 2016 Mar 11.]

    A 2008 study examined runners and swimmers at the Senior Olympic Games and compared them to sedentary controls. Runners and swimmers both had higher bone mineral density, with the runners topping the swimmers. The swimmers in this study may have also been doing weight training. [Osteoporos Int. 2008 Oct;19(10):1457-64. doi: 10.1007/s00198-008-0590-6. Epub 2008 Mar 20.
    The effect of moderate impact exercise on skeletal integrity in master athletes.
    Velez NF1, Zhang A, Stone B, Perera S, Miller M, Greenspan SL.]

    Sedentary middle-age women trained 3 times per week either playing soccer, swimming at a moderate intensity, or swimming with high intensity intervals. Bone turnover markers increased in the soccer players but were unchanged in either of the swimming groups. [Eur J Appl Physiol. 2015 Dec;115(12):2671-9. doi: 10.1007/s00421-015-3231-8. Epub 2015 Aug 9.
    Effects of soccer vs swim training on bone formation in sedentary middle-aged women.
    Mohr M1,2, Helge EW3, Petersen LF4, Lindenskov A5, Weihe P6, Mortensen J7,8, Jørgensen NR9, Krustrup P3,10.]

    Another study had 58 women diagnosed with osteoporosis either do land exercises or water exercises for 10 months. At the end of the study period, those doing land exercises had improved muscle strength, flexibility, and bone density as compared to the water exercise group. [Ortop Traumatol Rehabil. 2014 May-Jun;16(3):319-25. doi: 10.5604/15093492.1112533.
    The effect of land versus aquatic exercise program on bone mineral density and physical function in postmenopausal women with osteoporosis: a randomized controlled trial.
    Murtezani A1, Nevzati A2, Ibraimi Z3, Sllamniku S4, Meka VS1, Abazi N1.]

    A 2012 study comparing women who swam and currently swim at least 2 hours a week, with other reasonably active women, found that bone mineral density was not affected by swimming. [Ortop Traumatol Rehabil. 2014 May-Jun;16(3):319-25. doi: 10.5604/15093492.1112533.
    The effect of land versus aquatic exercise program on bone mineral density and physical function in postmenopausal women with osteoporosis: a randomized controlled trial.
    Murtezani A1, Nevzati A2, Ibraimi Z3, Sllamniku S4, Meka VS1, Abazi N1.]

    A 2016 study concluded that swimming during childhood and adolescence, while having many health benefits, does not improve bone mineral density. [Sports Med. 2016 Mar;46(3):365-79. doi: 10.1007/s40279-015-0427-3.
    The Effect of Swimming During Childhood and Adolescence on Bone Mineral Density: A Systematic Review and Meta-Analysis.
    Gomez-Bruton A1,2,3, Montero-Marín J4,5, González-Agüero A1,2,3, García-Campayo J5,6,7, Moreno LA2,3,8, Casajús JA1,2,3, Vicente-Rodríguez G9,10,11.]

    A 2015 study looking at adolescents found that for males, swimming was associated with lower bone mineral content and density. The results were less clear for females.
    [Scand J Med Sci Sports. 2015 Dec;25(6):e589-602. doi: 10.1111/sms.12378. Epub 2014 Dec 30.
    The effects of swimming training on bone tissue in adolescence.
    Gómez-Bruton A1, González-Agüero A1,2, Gómez-Cabello A1,3, Matute-Llorente A1, Casajús JA1, Vicente-Rodríguez G1.]
  3. Monday 3/18/19

    PM SCY Solo @ LRRC "It was great, until it wasn't"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 breathe every 4 pull w/ paddles

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    (BOLD = hit target pace)
    4x100 @ 1:10 @ MILE PACE (1:01-, 1:01-, 1:00+, 1:01-)
    1:10 REST
    3x100 @ 1:10 @ MILE PACE (1:01-, 1:01, 1:02-)
    1:10 REST
    2x100 @ 1:10 @ MILE PACE (1:02+, 1:05)
    1:10 REST
    100 @ 1:10 @ MILE PACE (:59+)

    200 FLOAT

    Total: 3600

    As you can see, things unraveled quickly after the first 4 100s. I had two playoff soccer games on Sunday. Hard for me to say no when the team needs me. I'll be cutting soccer out after this week, but even playing reduced minutes, I still felt gassed today. No one to blame but myself!
    Categories
    Swim Workouts