June 2015

exercise for toned arms

The One Swimming Exercise That Will Give You Toned Arms

Wished you could get rid of those flabby arms, but dare not use weights for fear of getting bigger biceps instead? Fear not, we have a workout that will only last approximately 30 minutes that will help you get rid of those flabby arms!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed to warm up and stretch your muscles

Main Set
4 X 50m Freestyle Pull (Breathe once every 4 pulls, and rest 30 seconds between each set of 50m)
4 X 50m Freestyle Pull (Breathe once every 6 pulls, and rest 30 seconds between each set of 50m)
6 X 50m Freestyle Pull (Sprint at max speed for the first 25m, breathe whenever you need to. Next 25m do a slow swim, breathing once every 2 pulls. 20 seconds of rest between each set of 50m)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Stretch your arms and feel the glide.

Why this workout works

If you haven’t read our previous blog post (toned legs link), check it out and read up on the afterburn effect. Basically, by depriving your body of oxygen when you breathe less during the set, your body will quickly build up ‘oxygen debt’ and increase the afterburn effect.

For this workout, you will need a pull buoy and a water resistant watch to keep time. While this workout may be tiring, give it your best and do it diligently. The end results will definitely be worth it. If possible, do this workout 2 to 3 times a week, with at least a day’s rest in between. If you require our assistance to modify this workout for you, leave a comment below and we will do our best to recommend a workout catered just for you.

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m Freestyle Pull (4 pulls 1 breath, 30 seconds rest)
4 X 50m Freestyle Pull (6 pulls 1 breath, 30 seconds rest)
6 X 50m Freestyle Pull (25m sprint, 25m slow 2 pulls 1 breath, 20 seconds rest)

Cool Down
100m Freestyle swim

flutter kicks for toned legs

The One Swimming Exercise That Will Give You Toned Legs

Yearning for those long, sexy legs but hating the gym that is overflowing with testosterone? Here is a 30 minutes swimming workout that will help you to burn those fats in the thighs and tone your legs!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed. This is to help stretch and warm up your body for the main set.

Main Set
4 X 50m head up kicking (You have 2 minutes between each set of 50m. If you finish before 2 minutes, you get to rest until the 2 minutes is up before you start the next set. If you go beyond 2 minutes, you do not get to rest.)
4 X 50m head down kicking (Same set of timing as per the head up kicking)
6 sets of head down kicking (100% effort for 30 seconds, slow kicking for 30 seconds)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Try to stretch your arms and glide as much as possible to stretch and cool down your muscles.

Why this workout works

Excess post-exercise oxygen consumption, also known as afterburn, will help to increase your body’s metabolism rate for up to days after the workout. Afterburn is best achieved through anaerobic exercises, which are usually high intensity with short rest intervals. Anaerobic exercises ‘starve’ your body of oxygen, building up ‘oxygen debt’, which leads to the afterburn effect.

This workout will require you to have a water resistant watch to take time and a kickboard. As with all exercises, if you want to see results, you will have to do the workout diligently. Strive to make time and do this workout 3 times a week. If you require our advice to modify this workout for you (e.g. 2 minutes is too long/short), leave a comment with your timings for 50m and we will recommend a modified workout for you!

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m head up kicking (Go @ 2 minutes)
4 X 50m head down kicking (Go @ 2 minutes)
6 sets of head down kicking (100% effort for 30 seconds, slow kicking for 30 seconds)

Cool Down
100m Freestyle swim

Singapore Swimming Complexes

Swimming Pool Closure – S.E.A Games Special

Singapore will be hosting the S.E.A Games 2015. It is indeed exciting for us to be able to see our athletes battle it out with the best of the best in South East Asia right here on Singapore soil. However, due to limited resources, each of us will have to do our part to support this major event. Selected sports facilities and Sport Singapore staff members are required to support the S.E.A Games 2015.

As such, members of the public, such as ourselves, will have to do our part by going to other swimming pools for our daily swim should our nearby pools be closed. In order to help you plan your swimming schedules, here are the days of closure for pools and our recommended nearby pools.

Swimming pool closures from 2 to 16 June 2015
Nearby pools
Monday
Hougang
Sengkang, Serangoon
Tampines
Pasir Ris, Bedok
Delta
Queenstown
Tuesday
Yishun
Yio Chu Kang
Ang Mo Kio
Yio Chu Kang
Bedok
Tampines
Wednesday
MOE (Evans)
Queenstown
Toa Payoh
Ang Mo Kio, Kallang Basin
Woodlands
Yishun, Choa Chu Kang
Serangoon
Hougang
Katong
Kallang Basin, Geylang East
Thursday
Bukit Batok
Jurong East, Choa Chu Kang
Queenstown
Delta
Kallang Basin
Geylang East
Friday
Clementi
Jurong East, Bukit Batok
Yio Chu Kang
Yishun, Ang Mo Kio
Geylang East
Katong

 

Swimming Complex
Closed from
Re-opened on
Nearby Pools
Bishan
28 May 2015
15 June 2015
Ang Mo Kio
Jalan Besar
31 May 2015
12 June 2015
Kallang Basin

Please note that the closure dates do not take into account the weekly pool maintenance closure dates. You can download our mobile apps for Android and iOS for details on regular pool opening timings and weekly pool maintenance dates.

 

SwimInSG hereby wishes Singapore great success at the upcoming S.E.A Games 2015 ^.^v

 

Source: https://www.myactivesg.com/facilities/sports-recreation-centres/facilities-closure