However, in order to achieve the effect of strengthening muscles, it is necessary to pay attention to the grasp of training volume and the coordination of diet when swimming. Swimming training needs distance and time to control the amount of training. For example, swimming for more than 40 minutes or more than 2000 meters after launching is the basic training amount for amateur swimmers to achieve their training goals. Training intensity refers to high-intensity, high-intensity training, such as sprinting 100 meters, and sprinting to the next group 100 meters after taking a rest for 3 minutes, which can be divided into 3-4 groups. If you can train like this every time you swim, the training intensity will come up.
At the same time, the diet should be guaranteed, and the varieties of meat, eggs, milk, vegetables and Gu Mi should be complete. Attention should be paid to increasing the intake of protein, and the food intake will increase with the increase of training volume and intensity.
If conditions permit, it is also good to go swimming every day. You can arrange three days of high-intensity training every week, adjust 1 day, arrange high-intensity training, and then two days of moderate intensity training.
If you need local muscle and strength training, you can also take the method of cooperating with road training and the method of single training in water (only kicking without kicking, or only kicking without kicking).
I wish you a pleasant journey and successful fitness.