What is a good workout plan for a 14 year old swimmer?
im a 15 year old swimmer. i go to swim camp every weekday. since i am advanced i do a lot of stuff there. first, dry land warm up and stretches. we do the roman chair, push ups, jumping jacks, and running. we practice stretching our muscles and calfs. and all of those other stretches. in the water, our coach forces us to swim six laps for warm ups. after a few days, you'll get the hang of it. and then we continue with our practice. overall, we do about 26 laps in different strokes in a 2 hour day. hope this helps. good luck!~
I need a good workout plan!! I want to be a swimmer nextt year!?
The best workout (especially for cardio) is swimming. Just try to get into a pool and swim as much as possible. That will help with your arms and abs as well. I don't know many strokes, because I was never on a swim team, but I am a life guard and I know the strokes they use. For training we swam a 350 we did 150 yards breast stroke then 150 butterfly then the last 50 were breast. That might help you start training, but on a swim team you'll probably swim further than we did. Good luck.
Is this a good workout plan??
consume many healthful foods for the duration of the day, like five-eight tremendous snacks alternatively of three heavy foods and exercise no less than four-five instances every week to reap weight and muscle. Don't paintings too tough on aerobic/strolling considering that so one can maintain you lean, mild and slender.
Not sure what the calorie burn is for swimming, but 2 hours for 5 days a weeks seems a lot to me. I would certainly alternate your training where you can do one day sprint training, the other days cardio/endurance and mix in the occasional strength training. Sprint training:- alternate between 25 to 50 meter laps where you try to go as fast as possible. Rest 10 to 30 seconds before going again. - You can alternate your sprint training with runs of breaststroke for one, then the other is the classic stroke.Strength training: - try butterfly stroke for 25 to 100 meter runs. Extremely difficult to start with as it requires your body to be out of the water for a good stroke. Endurance training: - use breaststroke in a steady pace for 2 to 5 km. Make sure you keep your heart rate steady. Rhythm in stroke and change overs between lanes is key to keeping a steady flow.
Good Navy SEAL workout/diet/running/swimming routine?
Week 1: * Running: 2 miles, 8:30 pace, Mon/Wed/Fri * Pushups: 4 sets of 15 Pushups Mon/Wed/Fri * Situps: 4 sets of 20 Situps Mon/Wed/Fri * Pullups: 3 sets of 3 Pullups Mon/Wed/Fri * Swimming: Swim continuously for 15 min. 4-5 days/week Week 2: * Running: 2 miles, 8:30 pace, Mon/Wed/Fri * Pushups: 5 sets of 20 Pushups Mon/Wed/Fri * Situps: 5 sets of 20 Situps Mon/Wed/Fri * Pullups: 3 sets of 3 Pullups Mon/Wed/Fri * Swimming: Swim continuously for 15 min. 4-5 days/week Week 3: * Running: No Running * Pushups: 5 sets of 25 Pushups Mon/Wed/Fri * Situps: 5 sets of 25 Situps Mon/Wed/Fri * Pullups: 3 sets of 4 Pullups Mon/Wed/Fri * Swimming: Swim continuously for 20 min. 4-5 days/week Week 4: * Running: 3 miles, 8:30 pace, Mon/Wed/Fri * Pushups: 5 sets of 25 Pushups Mon/Wed/Fri * Situps: 5 sets of 25 Situps Mon/Wed/Fri * Pullups: 3 sets of 4 Pullups Mon/Wed/Fri * Swimming: Swim continuously for 20 min. 4-5 days/week Weeks 5-6: * Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr * Pushups: 6 sets of 25 Pushups Mon/Wed/Fri * Situps: 6 sets of 25 Situps Mon/Wed/Fri * Pullups: 2 sets of 8 Pullups Mon/Wed/Fri * Swimming: Swim continuously for 25 min. 4-5 days/week Weeks 7-8: * Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr * Pushups: 6 sets of 30 Pushups Mon/Wed/Fri * Situps: 6 sets of 30 Situps Mon/Wed/Fri * Pullups: 2 sets of 10 Pullups Mon/Wed/Fri * Swimming: Swim continuously for 30 min. 4-5 days/week Week 9: * Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr * Pushups: 6 sets of 30 Pushups Mon/Wed/Fri * Situps: 6 sets of 30 Situps Mon/Wed/Fri * Pullups: 3 sets of 10 Pullups Mon/Wed/Fri * Swimming: Swim continuously for 35 min. 4-5 days/week Hope this helps
Is this Diet & Workout Plan OK?
Hello, I am just trying to make sure if the diet and workout plan I have right now is OK for my age... I am 15 years old, 5'5 feet, 131 pounds (mostly muscle), are those fine stats for my age? Upper body: Arms (biceps, triceps, shoulders), Chest, and Back Lower body: Legs (quads, hamstrings, calves), and Abs Diet: Morning (6:00am): Rice, beans, 2 eggs (with yellow part), and fried cheese. School (12:00pm): Cold tea, and hamburger. Lunch (3:00pm): Rice, with meat or chicken. Dinner (8:00pm): Fruits Workout Plan: Mondays (6:00pm): Upper Body Tuesdays (2:00pm): Track n' Field (1 hour) (6:00pm): Swim (30 minutes at least) Wednesdays (6:00pm): Lower Body Thursdays (2:00pm): Track n' Field (1 hour) (6:00pm): Swim (30 minutes at least) Fridays (6:00pm): Upper Body Saturdays (2:00pm): Track n' Field (1 hour) (6:00pm): Swim (30 minutes at least) Sundays: Free day unless I feel like running or swimming The weights days (lower and upper body) switch places every week.
Is this a good weightlifting workout routine with swimming added?
-Monday: Weightlifting (Chest, Shoulders, Abs, Forearms) -Tuesday: Cardio (Swimming) -Wednesday: Weightlifting (Back and Triceps, Abs) -Thursday: Cardio (Swimming) -Friday: Weightlifting (Legs, Biceps, Abs, Forearms) -Saturday: Rest -Sunday: Rest Perform 1-2 warm-up sets before every exercise using 40%-50% of max weight. -Monday: Chest, Shoulders, Abs, Forearms - Flat Bench Press (3 sets of 10, 6, 4 reps to failure) Incline Bench Press (3 sets of 10, 6, 4 reps to failure) Dumbbell Flys (3 sets of 10, 6, 4 reps to failure) Barbell Shoulder Press (3 sets of 10, 6, 4 reps to failure) Lateral Raises (3 sets of 10, 6, 4 reps to failure) Abdominal Crunches (3-5 sets to failure) Wrist Curls (3 sets of 10, 6, 4 reps to failure) -Wednesday: Back and Triceps, Abs - Chin-Ups (3 sets to failure) Lat Pulldowns (3 sets of 10, 6, 4 reps to failure) Bent-Over Rows (3 sets of 10, 6, 4 reps to failure) Deadlifts (3 sets of 10, 6, 4 reps to failure) Bench Dips (3 sets to failure) Lying Triceps Extensions (3 sets of 10, 6, 4 reps to failure) Abdominal Crunches (3-5 sets to failure) -Friday: Legs, Biceps, Abs, Forearms - Squats (3 sets of 10, 6, 4 reps to failure) Leg Curls (3 sets of 10, 6, 4 reps to failure) Calf Raises (3 sets of 10, 6, 4 reps to failure) Standing Barbell Curls (3 sets of 10, 6, 4 reps to failure) Seated Dumbbell Curls (3 sets of 10, 6, 4 reps to failure) Wrist Curls (3 sets of 10, 6, 4 reps to failure) Abdominal Crunches (3-5 sets to failure)
If you are swimming and working out almost every day and you want to build muscle and strength for speed/endurance then you need to be eating a lot to fuel your activity.Here is a good meal to eat 3-4 X per day2 palm sized amounts of protein (ie meat, eggs)2 cupped hands of carbs (ie potatoes, rice, bread, pasta, fruit)2 Fist sized amounts of veggies (Try and get a good mix, eat a rainbow etc)2 Thumb sized amounts of fat (butter, meat fat, healthy oil, avocado etC)You might also want a drink with fast digesting carbs before or during exercise if you feel like you are running out of energy. If you have a hard time getting enough food in then you could substitute one of the meals with a shake, just include protein, carbs and fat in it along with micronutrients.
Is this a good workout plan to build muscle and burn fat?
Best way to do it - Strive for 6 meals a day >they don't have to be huge meals (maybe like a sand which) > Eat low fat foods with high protein like chicken, shrimp, etc. > Eat high carbs for energy NOT SIMPLE CARBS! like those in candy and white bread. You want the slowest digesting carbs possible like brown rice, 100% whole wheat bread, and oats - You have to work your abs out >look up exercises if you don't know some already > I like hanging leg raises and using a exercise ball for crunches -Supplements > Dont take them unless you have to > Im not a doc so do what you think, or better yet consult your doctor before taking any supplements > Some work and some dont do some research. Also if you have hydroxy cut get rid of it! there was a recall on it! Try searching websites like in my sources
First things first - you’re trying to lose weight, I’d invite you to do the following:Track your food intake for 2 weeks. Eat normally.Use myfitnesspal or whatever. Doing it online is much easier because they typically have stored data about food and you won’t have to look it all up.Slowly start to reduce your calories until you are losing weight. Don’t fall into the trap of ‘I have to be 500 calories below my BMR’ or some nonsense. You can lose calories on an excess if you eat well.The most important part is tracking your food.Some tips about diet:Eat lots of vegetablesEat grains, starches, and fruits only around workout times (within 30 minutes before and 1 hour after exercise)Eat meatAvoid trans fats like vegetable oil.The next thing I’d invite you to do is to cut back on all that exercise. I do primarily weight training, and I can assure you that 6, 2hr sessions in the gym is most likely too much work. To be completely honest, you’re probably wasting a TON of time doing useless exercise.You can reduce your routine to 2–3, 1hr - 1.5hr sessions per week. That will force you to do what’s essential. Focus on big movements like squats, bench, press, rows, pull-ups, deadlifts, and cleans if you can do them. You can squat every day - which is an excellent idea if you’re trying to lose weight.As for the running and swimming, I’d venture to say that 6x/week is too much. Most people forget this, but your body adapts to cardio. Just because someone says an hour of swimming burns 400 calories, doesn’t mean that an hour of swimming will burn 400 calories forever. You’re going to get more efficient at it and thus burn less calories.There’s also the problem of becoming ‘skinny fat.’ People who do a ton of low intensity, high volume cardio are notorious for having low body weight, but having high body fat percentages. This means that they have catabolized (eaten away) their muscle. I know this from experience. I used to run 3–4x/week and I never got abs because I struggled to put on muscle.All of this is just food for thought. Take it or leave it. The biggest mistake most beginners make is that they don’t try things out. So I’ve given you my $0.02 and what I would do, but ultimately, you should do whatever you think is right - track it - and see if it gives you results.EDIT: i edited my answer to emphasize that 6, 2hour session in the gym is probably filled with lots of wasted time.