{"id":133823,"date":"2015-05-29T18:00:15","date_gmt":"2015-05-30T01:00:15","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=133823"},"modified":"2015-05-29T14:37:18","modified_gmt":"2015-05-29T21:37:18","slug":"4-reasons-masters-swimming-strength-training","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/4-reasons-masters-swimming-strength-training\/","title":{"rendered":"4 Reasons Why Masters Swimmers Need Strength Training"},"content":{"rendered":"<p><i>By Dr. G. John Mullen<\/i><\/p>\n<p>I&#8217;ve <a href=\"http:\/\/www.swimmingworldmagazine.com\/news\/science-of-performance-strength-training-and-swimming-performance\/\">written about strength training<\/a> previously, in short advocating the benefits of low-volume, high-intensity strength training with proper form. When many read this, they think this form of training should only be done by elite swimmers, while youth swimmers should do running or another high-volume exercise. As far as Masters swimmers are concerned, they are simply happy with just swimming, as aerobic exercise has many health benefits. However, many don&#8217;t realize that low-volume, high-intensity strength training is essential for swimmers of all ages! Over the spectrum, this form of resistance training is most beneficial for Masters swimmers.<\/p>\n<p>There is nothing wrong with Masters swimmers having a singular mindset of swimming being their only form of training, as America and developed nations are spiraling through an obesity epidemic. This has resulted in physicians recommending only cardiovascular exercise. Unfortunately, these recommendations are the low-hanging fruit, not maximizing health or swimming performance as one ages. I know, your physician suggests swimming moderately for 60 minutes a few days a week, and some swimming zealots believe resistance training doesn&#8217;t transfer to the pool. But once again, how I interpret the research clearly suggests strength training does transfer. Also, recent American Heart Association (AHA) guidelines do recommend strength training:<\/p>\n<table border=\"0\" cellspacing=\"0\" cellpadding=\"6\">\n<tbody>\n<tr valign=\"middle\" bgcolor=\"#e1f2e0\">\n<td align=\"left\"><strong><strong>AHA Recommendation\u00a0<\/strong><\/strong>For Overall Cardiovascular Health:<\/p>\n<ul>\n<li>At least <strong>30 minutes of moderate-intensity<\/strong> aerobic activity at least <strong>5 days per week for a total of 150 minutes<\/strong><strong> OR<\/strong><\/li>\n<\/ul>\n<ul>\n<li>At least <b>25 minutes of vigorous<\/b> aerobic activity at least <b>3 days per week for a total of 75 minutes<\/b>; or a combination of moderate- and vigorous-intensity aerobic activity<strong>AND<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Moderate- to high-intensity muscle-strengthening\u00a0activity<\/strong> at least <strong>2 days per week<\/strong> for additional health benefits.<\/li>\n<\/ul>\n<p><strong>For Lowering Blood Pressure and Cholesterol<\/strong><\/p>\n<ul>\n<li>An average <strong>40 minutes of moderate- to vigorous-intensity<\/strong> aerobic activity <strong>3 or 4 times per week<\/strong><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>I see it over and over at my physical therapy and strength training facility, <a href=\"http:\/\/www.trainingcor.com\" target=\"_blank\">COR<\/a>. Clearly, I look at strength training with a glass half-full approach, but with the scientific literature and practical information from my facility, I&#8217;m fairly certain that strength training plays a vital role for swimming performance at any age, particularly Masters. Here are four\u00a0reasons why strength training is essential for Masters swimmers:<\/p>\n<ol>\n<li><strong>Disease Prevention:<\/strong> Watch the news and you hear about diabetes, heart attacks and strokes. Yet, falls and fractured hips are just as deadly and even more preventable. The research is slightly mixed on the effects of swimming on bone density, as a recent study opposed the notion that swimming negatively influenced bone mass. However, at best swimming results in no bone density change. Performing only one mode of exercise which doesn&#8217;t increase bone mineral density\u00a0is a problem for any swimmer, but particularly Masters swimmers, as bone mineral density decreases with age. This increases the fracture risk, once again a large health issue.\u00a0A study at Tufts University found that older women who lifted weights for a year improved their balance by 14 percent (a control group composed of women who didn&#8217;t lift weights suffered a 9 percent decline in balance in the same year).\u00a0Therefore, strength training can enhance bone mineral density and improve balance, reducing fractures and falls. Combine this with the cardiovascular health and metabolic health and you have a big reason to perform strength training.<\/li>\n<li><strong>Swimming Performance Enhancement:<\/strong> Better known as muscle mass, lean body mass is an essential body tissue, as it speeds metabolism and increases muscle cross-sectional area. For opponents of strength training for swimmers, they argue only swimming strengths the skill of swimming and theoretical force production in the water. However, you can also argue strength training increases muscle mass or general strength, which increases the force production of the water and the potential for greater force production. Once again, simply strength training is unlikely to increase swimming speed, but it increases the potential for greater swimming force production and swimming speed, especially when combined with swimming training.<\/li>\n<li><strong>Injury Prevention:<\/strong> The body loses water as it ages. This decrease in joint hydration results in decreased joint space. When the body has reduced joint space it increases the friction within the joint, resulting in greater joint stress. When one doesn&#8217;t have enough strength or joint awareness (proprioception), the joint stress greatly increases. For example, if you don&#8217;t have joint control or awareness, the joint will have more movement and less control over stressing the joint. Strength training increases proprioception at the joint, helping control the joint and minimize joint stress. Strength training also increases tendons and muscle strength (when performed with safe biomechanics), helping reduce the risk of sprains and strains. Older individuals have over the years hurt themselves in a variety of ways. Most injuries are not a result of anything they did in the pool or weight room, but from the demands of life. Whether a sore shoulder from swimming or from painting the house, strength training can reduce these risks.<\/li>\n<li><strong>Improved Confidence:<\/strong> Being able to learn a new movement or increase the amount of weight one can lift greatly improves confidence. This increase in confidence can increase mood and quality of life. Moreover, most people prefer a fit-looking muscular body. Therefore, weight training can greatly increase confidence and quality of life.<\/li>\n<\/ol>\n<p>If you&#8217;ve read this far you must either be nodding your head or at least be considering beginning a strength training program. As you can guess, this is a great opportunity! However, each opportunity is accompanied with responsibility. Don&#8217;t just go jump into any silly strength training program. Find a program that suits you, whether it is with a personal trainer or a group that realizes the uniqueness of a swimmer. Moreover, if you are lifting weights, you need to have proper form and progressions. If you are working with someone and aren&#8217;t being corrected with form, you are asking for an injury, negating the positive effects just discussed.<\/p>\n<p>Also, remember to start slow! If you need to only perform body weight exercises, that is fine. You will still get all the benefits listed above. Take responsibility for your health, picking a safe, realistic program, stressing biomechanics and facilitates\u00a0the areas in swimming lacks to improve.<\/p>\n<p>Good luck and stay strong!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Dr. G. John Mullen I&#8217;ve written about strength training previously, in short advocating the benefits of low-volume, high-intensity strength training with proper form. When many read this, they think<\/p>\n","protected":false},"author":13,"featured_media":121156,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18],"tags":[51603,51604,161,6176,26512,27331,26509,6123,4471,26508],"class_list":["post-133823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","tag-aerobic-exercise","tag-american-heart-association","tag-masters-swimmer","tag-masters-swimming","tag-physical-exercise","tag-resistance-training","tag-strength-training","tag-u-s-masters-swimming","tag-usms","tag-weight-training"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>4 Reasons Why Masters Swimmers Need Strength Training<\/title>\r\n<meta name=\"description\" content=\"Learn four reasons why strength training for Masters swimmers is essential for health and performance, both in and out of the pool!\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/4-reasons-masters-swimming-strength-training\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"4 Reasons Why Masters Swimmers Need Strength Training\" \/>\r\n<meta property=\"og:description\" content=\"Learn four reasons why strength training for Masters swimmers is essential for health and performance, both in and out of the pool!\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/4-reasons-masters-swimming-strength-training\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2015-05-30T01:00:15+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2015-05-29T21:37:18+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2015\/01\/stretching1-e1425917633983.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1116\" \/>\r\n\t<meta property=\"og:image:height\" content=\"939\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"G. 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John Mullen","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/bdacd2c5fd93f0c314d686619e8cae15?s=96&d=blank&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/bdacd2c5fd93f0c314d686619e8cae15?s=96&d=blank&r=pg","caption":"G. John Mullen"},"description":"Dr. G. John Mullen received his Doctorate in Physical Therapy from the University of Southern California and a Bachelor of Science of Health from Purdue University. 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