(STILL) EXHAUSTED AFTER 100M? Try these 5 things
Summary
TLDRDieses Video erklärt, warum Schwimmer nach 100 Metern erschöpft sind und bietet Lösungen, um länger zu schwimmen. Es wird auf das Ausatmen durch die Nase, die Vermeidung von Übertätigkeit im Beinschlag, das richtige Gleichgewicht im Wasser und die richtige Körperhaltung eingegangen. Es werden Techniken und Übungen vorgestellt, die helfen, die Schwimmleistung zu verbessern und das Aushalten von längeren Strecken zu ermöglichen.
Takeaways
- 🏊♂️ Überprüfen Sie, ob Sie zu heftig treten, da dies Ihre Lungenfunktion beeinträchtigen und das Schwimmen über längere Strecken erschweren kann.
- 👃 Atemtechnik ist entscheidend: Exhalation sollte hauptsächlich durch die Nase erfolgen, um einen erhöhten CO2-Spiegel und Panikzustand zu vermeiden.
- 🦵 Reduzieren Sie die Kraft Ihres Treten, um eine länger andauernde Ausdauer zu erreichen, anstatt nur auf kurze Sprints zu trainieren.
- 🕊️ Enthalten Sie Ihr Trettempo in einem kleinen Bereich, um eine gute Balance und Rhythmik im Wasser zu erreichen.
- 🤽♂️ Verwenden Sie einen Poolboy, um das richtige Trettempo und die richtige Balance im Wasser zu üben.
- 🧘♀️ Eine gute Körperhaltung im Wasser ist entscheidend für die Balance und verhindert, dass die Beine sinken.
- 🦢 Eine gute Haltung im Wasser beinhaltet, den Bauch einzudrücken und die Gesäßmuskeln anzuspannen, um eine gerade Linie durch den Körper zu erhalten.
- 🤲 Eine schnelle und bestimmte Handeinlage im Wasser kann dazu beitragen, die Körperbalance zu verbessern und die Beine nicht zu sinken lassen.
- 👋 Vermeiden Sie, den Kopf beim Atmen zu heben, um die Energie zu sparen und die Beine nicht durch zusätzlichen Widerstand zu beeinträchtigen.
- 🔄 Eine gute Handkopplung mit dem Treten kann dazu beitragen, die Effizienz des Schwimmstils zu erhöhen und die Ausdauer zu verbessern.
- 🔄 Eine Pause im Treten ist in Ordnung und kann dazu beitragen, die Energie zu sparen und die Lungenkapazität zu erhalten.
Q & A
Warum könnte man nach 100 Metern im Schwimmbad noch erschöpft sein?
-Es kann verschiedene Gründe geben, darunter falsche Atmungstechnik, Übertätigkeit der Beine (Overkicking), ein schlechtes Gleichgewicht im Wasser oder eine ineffiziente Schwimmtechnik.
Was passiert, wenn man ausschließlich durch den Mund atmet?
-Durch ausschließlichen Mundatmung kann es zu einer CO2-Akkumulierung kommen, die zu einem Panikzustand führen kann und es schwieriger macht, entspannt zu bleiben.
Was ist Overkicking und wie beeinflusst es das Schwimmvermögen?
-Overkicking bedeutet, dass die Beine viel härter und schneller bewegt werden als nötig. Dies kann den Herzschlag erhöhen und das Schwimmen über 50 oder 100 Meter ohne Unterbrechung erschweren.
Wie kann man Overkicking reduzieren?
-Man kann den Schwunggrad verringern, die Bewegungen kleiner und schmaler halten und eine Pause in der Bewegung zulassen, um die Energie zu sparen und den Schwung zu koordinieren.
Was ist die Bedeutung von Timing im Zusammenhang mit dem Schwimmkick?
-Das Timing des Kicks sollte mit dem Armschlag synchronisiert werden, um die Effizienz zu erhöhen und unnötige Energieabgabe zu vermeiden.
Was sind die Tipps für eine bessere Balance im Wasser?
-Gute Haltung, eine angespannte Mittelsection, schnelle Handeinlage im Wasser, eine gute Fangphase und das Vermeiden, den Kopf beim Atmen zu heben, sind wichtige Faktoren für eine bessere Balance.
Wie hilft ein Poolboy beim Schwimmen?
-Ein Poolboy kann dabei helfen, einen leichteren Kick zu üben und das Gleichgewicht im Wasser zu finden, ohne dabei zu viel Kraft auf die Beine legen zu müssen.
Was sind die Vor- und Nachteile des Schwimmens mit einem Schnorchel?
-Ein Schnorchel kann dazu beitragen, den Atem aus dem Schwimmtraining zu nehmen und sich auf die Schwimmtechnik zu konzentrieren, sollte aber nicht zu einem Abhängigkeitsmittel werden.
Was ist der Unterschied zwischen einem 2- oder 4-Zug-Kick im Vergleich zu einem 6-Zug-Kick?
-Ein 2- oder 4-Zug-Kick erlaubt eine Pause im Kick, während ein 6-Zug-Kick kontinuierlich ist. Die 2- oder 4-Zug-Variante kann dazu beitragen, Energie zu sparen und den Schwimmvorgang nachhaltiger zu gestalten.
Was ist der virtuelle Freestyle-Klinik und wie kann sie einem helfen, besser zu schwimmen?
-Die virtuelle Freestyle-Klinik ist ein Online-Programm, das Schritt-für-Schritt-Anleitungen und Übungen für das Schwimmtraining bietet, um die Schwimmtechnik und -fähigkeiten zu verbessern.
Was sind die Hauptgründe für sinkende Beine beim Schwimmen?
-Hauptgründe für sinkende Beine sind eine schlechte Haltung, fehlende Spannung in der Mittelsection, langsame Handeinlage, ein schlechter Fang oder ein heftiger Kopfbewegung beim Atmen.
Outlines
🏊♂️ Schwimmtechniken für längere Strecken ohne Erschöpfung
Dieses Video-Skript behandelt die Frage, warum man trotz korrekter Atemtechnik nach 100 Metern im Wasser möglicherweise noch erschöpft ist. Es wird betont, dass der Hauptteil des Ausatmsens durch die Nase erfolgen sollte, um einen erhöhten CO2-Aufbau und einen Panikzustand zu vermeiden. Übermäßiger Beinschlag (over kicking) wird als häufiges Problem für Schwimmer identifiziert, das das Herzfrequenz- und Ermüdungswerte erhöht. Um dies zu beheben, wird empfohlen, den Beinschlag zu reduzieren, ihn klein und präzise zu halten und ihn mit dem Armschlag zu synchronisieren. Zusätzlich wird die Verwendung eines Poolboys zur Übung des Timings und zur Entwicklung eines leichten Schlagmusters vorgeschlagen.
🧘♂️ Gleichgewicht im Wasser für nachhaltigen Schwimmen
Der zweite Absatz konzentriert sich auf das Gleichgewicht im Wasser, das für eine effiziente Schwimmleistung entscheidend ist. Es wird erklärt, dass fallende Beine und Hüften das Schwimmtempo beeinträchtigen und den Schwimmer schnell erschöpft machen. Um ein gutes Gleichgewicht zu erreichen, sollte man aufrecht im Wasser bleiben und die Taille zusammenziehen. Die Handbewegung beim Eintauchen ins Wasser sollte energisch sein, um das Gleichgewicht nicht durch zu langsame Bewegungen zu stören. Eine schlechte Fangphase, bei der man auf das Wasser drückt, anstatt sich darauf aufzubauen, kann ebenfalls zu fallenden Beinen führen. Zudem wird die Bedeutung einer korrekten Atemmechanik und des korrekten Körperspitzbogengelenks hervorgehoben, um das Gleichgewicht zu wahren und die Leistung zu verbessern.
🛠️ Verbesserung der Schwimmleistung mit Hilfsmitteln und Übungen
In diesem letzten Absatz werden verschiedene Techniken und Hilfsmittel vorgestellt, die helfen können, die Schwimmleistung zu verbessern. Dazu gehören das Schwimmen mit einem Schnorchel, um sich auf die Bewegung statt auf das Atmen zu konzentrieren, sowie das Nutzen eines Poolboys oder Flossen, um das richtige Bewegungsmuster zu üben. Es wird auch auf die Virtual Freestyle Clinic verwiesen, die in einem Video-Mitgliedschaftsprogramm verfügbar ist und einen schrittweisen Plan für die Verbesserung der Schwimmtechnik bietet. Der Fokus liegt hier auf einfachen Übungen, die das Atmen, das Gleichgewicht und die Bewegungsabstimmung verbessern, sowie auf fortgeschritteneren Übungen zur Verbesserung des Fangs und des Durchzugs im Freien Stil.
Mindmap
Keywords
💡Erschöpfung
💡Atmung
💡Überkickern
💡Balance
💡Körperhaltung
💡Schwimmstrecke
💡Ausdauer
💡Kopfhaltung
💡Schwimmtechnik
💡Ausdauertraining
Highlights
Exhaling primarily through the nose is crucial for maintaining a relaxed state and avoiding a buildup of CO2.
Over-kicking can lead to exhaustion, as leg muscles work harder and faster than necessary, causing an elevated heart rate.
Reducing kick effort to a 2 or 3 out of 10 can help sustain distance swimming without tiring.
Proper kick timing, synchronizing with the arm stroke, is essential for effective swimming.
A pause in the kick during a two or four beat kick is normal and helps conserve energy.
Using a pool noodle can aid in practicing a lighter kick and maintaining balance.
Balance in the water is critical for sustained swimming, as a horizontal position reduces drag.
Good posture and tautness in the midsection prevent the legs from sinking and reduce drag.
Quick hand entry into the water helps maintain body balance and prevents leg sinking.
A poor catch or pressing down on the water instead of setting up for a pull can negatively impact balance.
Leaning into the water with the chest and keeping the head in line helps keep the legs up.
Lifting the head too high during breathing can cause the legs to drop and increase drag.
Minimizing head movement and maintaining alignment during breathing improves swimming efficiency.
Swimming with a snorkel can help focus on stroke technique without the distraction of breathing.
Using a pool noodle or fins can be beneficial for stroke development but should not become a crutch.
The virtual freestyle clinic offers a step-by-step plan to improve swimming and increase endurance.
The video membership includes access to the virtual freestyle clinic for comprehensive stroke improvement.
Transcripts
hi Brett from here from effortless
swimming in today today I'm going to
talk about why you might still be
exhausted after 100 meters a few months
ago we did a video titled are you
exhausted after 100 meters and we spoke
about the way that you might need to
inhale and exhale to keep your heart
rate down and to stay relaxed and to be
able to swim longer than 50 or 100
meters without needing to take a break
so in that video we mentioned that when
you exhale most of that should be done
through your nose if you do it all
through your mouth then a few things
tend to happen you get a bit of buildup
of co2 you tend to go in a bit more of a
panic state it's very hard to stay
relaxed if all of the inhale exhale is
coming through the mouth only so what we
want to try and do there is make sure
that the exhalation comes primarily from
the nose
now if you've made that change and
you're still finding it hard to swim
more than 50 meters or 100 meters
without needing to stop at each wall
there's a couple of other things that
you might want to look at and you might
want to change that will help you swim
for much longer distances without tiring
number one is over kicking so that's
where your legs are working a lot harder
and kicking a lot faster than they
actually need to now your legs are made
up of the biggest muscles in the body so
if you are kicking very very hard even
if you're a great summer even if you're
in a late summer if you are kicking very
very hard for one or two hundred meters
while you're swimming your heart rates
still gonna be elevated so if you're a
weaker swimmer and you're kicking that
hard then it's going to be very very
difficult to swim more than that 50 or
100 meters without needing to break so
what can you do there if you are over
kicking well first of all with the
swimmers that I've worked with I've
found that a lot of them don't feel like
they're over kicking they're not aware
that it's something that's happening
when we show them on the video we look
at it we go okay you are kicking a lot
what can we do to change that
so there's a couple things turn down the
effort from maybe a 7 or 8 down to a a 2
or a 3 so if you're looking to swim more
for distance as opposed to speed for
like a 50 meter sprint if you're
offering more for distance then you will
hardly need to put any effort at all
into your kick because if you're looking
to swim 1 to 3 kilometers
and you're kicking harder it's not going
to be sustainable so turn the effort
level down to a two or three out of ten
and the primary thing that we want from
our kick that sort of distance is we
want it to be well times and we want it
to help with our balance and our rhythm
so what that basically means is we want
to make sure it's contained within a
relatively small space so the the way I
like to think of that imagine a normal
sized bucket but twice as big so
something about that big
that's roughly where you want to contain
your kick so you don't need to be having
really big kicks you don't obviously
want to have it too small either but
some are in about that sort of range
contain it within there so small narrow
and light kicks that's the first thing
the second thing we want to do there is
time it now this is a little bit more of
a an advanced thing but if you are
comfortable with it then what you want
to try and do there with your kick is
time your catch so the first part of
your stroke in the water time your catch
with the downwards kick on that same
side of the body and we've done a few
videos on this so let's think left-side
catch and left side kick should go
together and if you do that then that is
going to be much more effective than if
you are just kicking very very hard
there another thing with your kick is
it's okay to have a pause or a break in
your kick so if you've got a six bit
kick then what we often see there is
that the legs won't stop there won't be
a pause and that's that's standard but
for a to beat or a four bit kick which
basically means one kick per arm strike
or basically three kicks and then one
kick from another arm stroke if you've
got a two or a four bit kick you're
going to have a little bit of a pause in
the kick and there's nothing wrong with
that
now obviously where we don't want to
pause is as we're going in the reach
into the catch phase of the strike there
that's why we don't want to pause but in
the kick it is okay to have a pause
so with swimmers who are newer to the
sport they feel like they've got to
constantly had their legs going and it's
not necessarily a bad thing that can be
a good way to learn how to swim but as
you progress on and you want to save
your energy and you want to keep your
heart rate down you've got to allow a
little bit of a pause in there in
between the kicks in your seat with the
leg swimmers you need to allow a bit of
a pause there if you're going to have a
two or a four bit kick and that's a
great way to keep the
effort and energy down now a good way to
practice this can be to put a pool boy
in so if you put a pool boy between your
legs you can practice having that much
lighter kick and basically it takes care
of the balance so you don't feel like
you actually need to need to kick as
much so I put in a pool boy yen you can
just practice that timing with the kick
a lot easier so there's nothing wrong
with using a pool boy to get a feel in a
sense of how your kick should be when
you do get it right and when you
eventually take the pool boy out so
number one is we want to avoid over
kicking it should be easy should be
small should be quite narrow and it's
okay to have a bit of a pause because
for you to be able to time it with your
stroke then you're probably going to
need to allow a little bit of a pause in
there the second thing is balance and
there's a lot that goes into balance and
we've covered this in a couple of videos
before where we look at what are some of
the reasons why your legs drop but
essentially your balance in the water is
can you stay in a horizontal position
because if your legs and your hips are
dropping down then the amount of energy
it takes to overcome that drag is too
great to be able to sustain a fast pace
for a very long time so what we want to
try and do there is be balanced in the
water now if your legs and your hips are
dropping down I'll link to a video below
where we cover a lot of these in in
quite a bit of detail but I'll talk
about a couple of them here and give you
a couple of quick solutions that can
help you make the changes in your stroke
one of the first things we want is the
right posture and tautness so with
posture think of that as being tall and
being proud
so lifted through the chest or chest out
so good posture and along with that we
need a little bit of tautness through
our midsection so often we'll see that
people whose legs are dropping down a
lot in the water they have a bit of they
haven't been through their waist or
through their hips so if you think of it
as like someone's sort of standing in a
half seated position they look like that
in the water but for you to be able to
be horizontal in the water we need to
keep this line through our middle our
midsection relatively straight and
stable so in order to be able to do that
there's two things that I normally
recommend this women so the first one is
suck your tummy in so draw your belly
button into your spine that's the first
thing the second thing is you need to
squeeze your bum cheeks together you
need to engage your glutes lightly to
have that straighter line through the
hips because if you let use your core go
if you let your glutes go
then there's a good chance that you're
going to get that been through the waste
and you've basically got no option then
except for your legs to be dropping down
and for your quads to be creating a lot
of drag they're because they're sitting
well below the line of your hips so
number one good posture and the right
tightness through the midsection now we
don't want to do it to the point where
you are really really working hard
through your core and through your
glutes that's not obviously not
sustainable but just generally good tall
proud posture secondly suck the tummy in
squeeze the bun cheeks together a little
bit and that is going to give you this
much better alignment and tautness
through the entire body another big one
that I see causing people's legs to drop
in it I don't see it talked about that
often is if you're coming over the top
of the water in recovery so you bring
your arm over the top if you are too
slow
as you're going to enter the water and
your hand tends to hover above the water
that's a big cause of the legs dropping
because if you think of holding a couple
of kilos two three kilos above the water
the balance of your body legs will
always drop there so what you might want
to consider doing instead is instead of
coming over and being very slow and
being very gentle and just placing your
hand on the water get your hand in you
need to be somewhat assertive with that
hand entry and get it into the starting
catch position which is hand just out in
front of the shoulder but it's in the
water a little bit underneath it so your
fingertips will be just a little bit
deeper than the rest of your shoulder so
we call that the starting catch position
on the start of the catch I also refer
to that is the base position but if
you've got your hand in that position
then it changes the entire balance of
your body compared to if your hand is
hovering above the water there so get
the hand in the water out in front of
the shoulder in this position right here
that will be a big game changer for your
balance if you're currently being too
slow and too controlled over the top of
the water the third thing is a poor
catch or a bad set up phase where you
end up pressing down on the water
instead of setting yourself up in a way
if your hand and forearm to be pressing
back we've covered this in a lot of
videos talking about the catch so I'll
link to some of those below for more
details and some drill progressions that
you can go through to help improve your
catch in freestyle but that is obviously
a really big one
look at some of the other ones the other
one that's partly related to your your
posture and your tautness is how much
pressure you put into your chest in your
head so if you are lifting your head up
and let's say your it's just your your
face is just in the water that's holding
too much weight up above the surface of
the water which will again cause your
legs to drop so what we generally need
to do there is lean a little bit on your
chest so you've got your lungs they're
full of it you need to lean press into
the water just a little bit through your
chest to help bring your legs up and you
also need to have your head or your face
in the water to the point where just at
the top of your head the crown of your
head is above the water because if
you're trying to hold everything up
almost above the water then that can
cause the legs to drop so you do need to
lean into the water a little bit now I'm
not a big fan of thinking of the term
swimming down hill to me that doesn't
quite relate or it doesn't quite
translate to to what it should feel like
and so I'm not a big fan of the phrase
swimming down hill I just think of it as
forming basically in the water you're
not looking to swim down hill because
that might cause you to put too much
pressure through your chest and through
your head and cause you to be too
submerged through your upper body and
the last one there is lifting the head
to breathe really common one so if
you're lifting your head up above the
water that's a couple of kilos again
that's going to push the legs down so
what we want to try and aim for there is
looking straight to the side when you're
breathing you may have part of that
bottom goggle in the water but as long
as you're getting that breath as low as
you comfortably can and you're looking
to the side and you're not lifting the
head too high up above the water and
that's also going to help you keep your
legs up near the surface now along with
that as well if you think you've you've
got this skewer running through your
spine through the head in your neck
you've got this skewer your head
shouldn't really move much outside the
line of that sort of skewer it should
just turn to the side to breathe and
then come back if we're doing too much
up and down inside the side head
movement and your head comes off the
alignment of that skewer then that can
cause the body to snake and that's
another thing that can cause the legs to
drop if there's too much of that
up-and-down movement so you want to try
and minimize that in general so there
are a couple of things that you can
check in with in your stroke if you are
still having trouble swimming 50 meters
or more but if I was in that position
I'd
checking with the over kicking first and
then I would look at those other things
from there now if that is the case I
don't see that being anything wrong with
doing some swimming with a snorkel on to
take the breathing out of it that takes
the breathing out of the equation and
you can focus on a couple of these
things and I just have anything being
wrong with doing some swimming with a
pool boy on or with fins on just to be
able to develop your stroke get a sense
of some of the correct things you want
to do now obviously you don't want to
have them become a crutch where you go
to use them all the time but they can be
really useful tools to helping you
become a better swimmer and learn some
of the things that you are trying to
develop in the stroke so there's nothing
wrong with doing that you just obviously
don't want to come to rely on it if
you're looking for a step-by-step plan
to be able to become a better swimmer
and swim more than 50 100 meters to be
able to swim one or two kilometres
without stopping and without even
thinking twice about it then you might
want to look at our virtual freestyle
clinic which is inside our video
membership which is only currently
fifty-five dollars a year so inside the
virtual freestyle clinic there it
basically goes through the drills that
we cover at clinics and it builds a
stroke up from the very basics so we
start with fundamentals and get to the
more challenging and more advanced parts
of the stroke but we start out with
really simple drills that are going to
help you get your breathing get your
balance right be able to then look at
rotating to be able to then look at
getting the arms and the legs to
coordinate and sync up and also improve
your catch in your pull through so
that's the virtual freestyle clinic
which is inside our video membership so
I'll put a link below go and check that
out
if you are looking for a step-by-step
plan something you can take to the pool
and follow and improve your swimming
that way thanks for watching please like
and subscribe if you did enjoy this
video and if you know someone who's
having trouble swing more than 50-100
meters then please send this video to
them and spread the word because that
helps us reach more people thanks for
watching and I'll see you next week
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