This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace. Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.
HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to swim your routines in competition!
here are some ideas... Do a minute of the high intensity exercise then rest. Try to repeat 10 times!
Put anything on the ground and JUMP over it side to side.
If you have stairs in your house you can jump up onto the step. You could also do this on a curb outside your house!
Some girls want to be cheerleaders. By working on your jumps and flexibility you'll be a better synchro swimmer AND it'll help prepare you for cheer leading. When you do this spread eagle jump try to get height and touch your toes. Repeat until you can't talk comfortably.
Tuck jumps will strengthen you legs and help you abdominal muscles. Try to bring your knees to your chest and land softy. Be sure you wear good shoes if you are on a hard surface.
At synchro we've been working on our high kicks.
I'd LOVE if the girls did AT LEAST 30 HIGH KICKS A DAY ON EACH LEG. It'll help your splits, extension, balance, presentation, endurance and flexibility. Be sure you aren't moving your upper body and your pointing your toes! Try not to hold on to anything. It helps if you look in the mirror while you do it.
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