Swimming Mein Endurance Kaise Increase Kare

Kuch swimmers ke liye 200–300 meters swim karna straightforward hota hai, lekin jaise hello distance 1,000 ya 2,000 meters tak pahunchta hai, unki respiratory heavy hone lagti hai aur approach bhi break down hone lagti hai.

Ye particularly un triathletes ke liye necessary hai jo IRONMAN 70.3 ki preparation kar rahe hain. 70.3 mein swimmer ko 1.9 km swim karni hoti hai, aur purpose sirf quick swim karna nahi hota. Aapko swim ko managed manner mein full karna hota hai taaki bike aur run ke liye bhi sufficient vitality bachi rahe.

Toh swimming endurance kaise enhance karein?

Sirf Fitness Nahi, Technique Se Start Karein

Endurance enhance karne ke liye swimmers ki sabse widespread mistake hoti hai ki wo bas distance badha dete hain.

Distance enhance karna useful hai, lekin agar aapki approach inefficient hai, toh aap wahi inefficient approach ko zyada distance tak observe kar rahe hain.

As a coach, essential apne pool par aksar dekhta hoon ki swimmers head raise karke breathe karte hain, respiratory ke time main arm drop kar dete hain, unnecessarily onerous kick karte hain ya physique ko stiff rakhte hain.

Ye chhoti-chhoti errors drag badha deti hain aur swimmer ko identical distance cowl karne ke liye zyada vitality use karni padti hai.

Isliye farther swim karne se pehle environment friendly swim karna seekhna zaroori hai.

Ek technically environment friendly swimmer bina effort ko dramatically enhance kiye zyada distance cowl kar sakta hai.

Breathing Ko Control Karna Seekhein

Swimming endurance mein respiratory ka bahut bada function hai.

Bahut saare novices underwater breath maintain karte hain aur jab mouth water se bahar aata hai tab exhale aur inhale dono ek saath karne ki koshish karte hain. Is wajah se respiratory rushed ho jaati hai aur swimmer kuch hello laps ke baad out of breath really feel karne lagta hai.

Iske as an alternative, underwater steadily exhale karein aur jab physique rotate karke breathe karein, tab fast aur relaxed inhale karein.

Aapki respiratory stroke ko interrupt nahi karni chahiye. Breathing ko stroke ka pure half banana chahiye.

Har Lap Ko Sprint Mat Samjho

Endurance coaching mein ek aur widespread mistake hai session ke beginning mein bahut quick swim karna.

Starting ke kuch hundred meters tak aapko lag sakta hai ki aap simply preserve kar lenge, lekin baad mein wahi quick tempo fatigue create karta hai.

Endurance ke liye aisi tempo select karein jise aap management kar sakein. Aapki respiratory aur approach preserve rehni chahiye aur aapko ye really feel nahi hona chahiye ki aap water ke towards struggle kar rahe hain.

Ek managed tempo par good approach ke saath swim karna, baar-baar all-out swim karke exhaust hone se zyada helpful ho sakta hai.

Distance Gradually Increase Karein

Ek hello din mein apni swimming distance double karne ki koshish mat karein.

Agar aap comfortably 500m constantly swim kar pa rahe hain, toh steadily 600m, phir 700m aur phir 800m tak ja sakte hain.

Body ko adapt hone ka time dena zaroori hai.

Aap longer distance ko smaller units mein bhi divide kar sakte hain.

For instance:

10 × 100m with brief relaxation

phir steadily:

5 × 200m

aur baad mein:

2 × 500m

Is tarah aap endurance construct kar sakte hain aur saath hello approach ko bhi preserve kar sakte hain.

Distance Per Stroke Par Focus Karein

Endurance sirf is baat par rely nahi karti ki aap kitna distance swim kar sakte hain. Ye bhi necessary hai ki aap us distance ko kitni effectively cowl kar rahe hain.

Agar ek swimmer ek size cowl karne mein 25 strokes leta hai aur doosra swimmer comparable tempo par 18 strokes mein wahi distance cowl kar leta hai, toh second swimmer apni vitality zyada effectively use kar raha ho sakta hai.

Isi liye physique place, catch, rotation aur stroke effectivity enhance karne wale drills helpful hote hain.

Goal ye nahi hai ki har stroke ko unnecessarily lengthy ya gradual bana diya jaye. Goal hai ek aisa environment friendly stroke develop karna jise aap lengthy distance tak preserve kar sakein.

Apna Aerobic Base Build Karein

Longer aur managed swimming units cardio endurance develop karne mein assist karte hain.

For instance, ek swimmer apni coaching mein ye units embody kar sakta hai:

• 4 × 200m snug cardio tempo par
• 3 × 400m managed relaxation ke saath
• 1,000m steady easy-to-moderate effort par

Exact distance aur depth swimmer ki present health aur expertise ke in accordance change honi chahiye.

Sabse necessary cheez consistency hai.

Ek extraordinarily onerous endurance exercise aapki swimming ko immediately rework nahi karega. Regular coaching over weeks and months hello actual enchancment laati hai.

Open-Water Training Ko Ignore Mat Karein

IRONMAN 70.3 ke liye sirf pool endurance sufficient nahi hoti.

Open water mein aapko pool se fully totally different conditions face karni pad sakti hain—waves, currents, sighting, doosre swimmers, altering circumstances aur har 25 ya 50 meters par wall ka na hona.

Agar aap 70.3 ki preparation kar rahe hain, toh secure circumstances mein steadily open-water periods ko apni coaching ka half banayein.

Sighting observe karein bina stroke ko fully cease kiye. Doosre swimmers ke round swim karna observe karein aur pool wall ke bina apni tempo preserve karna seekhein.

Race Ke Liye Energy Bachana Bhi Zaroori Hai

Triathlon mein 1.9 km swim ka goal ye nahi hai ki swim end karte hello aap fully exhausted ho jayein.

Aapke saamne abhi 90 km bike trip aur 21.1 km half marathon bhi hota hai.

Isliye swim mein environment friendly hona aur apni effort ko management karna, sirf quickest attainable swim time nikalne ki koshish karne se zyada necessary ho sakta hai.

Ek robust 70.3 swimmer water se bahar aate waqt assured aur managed really feel karega—not like race already end ho gayi ho.

Endurance Build Karne Ka Simple Progression

Agar aap newbie hain ya swimming dobara begin kar rahe hain, toh steady swimming ko steadily enhance kar sakte hain:

Week 1: 400–600m whole steady swimming
Week 2: 600–800m
Week 3: 800–1,000m
Week 4: 1,000–1,200m

Ye sirf ek instance development hai, common coaching plan nahi. Aapki development aapki present swimming means, restoration, coaching frequency aur general purpose ke in accordance honi chahiye.

Sabse Important Secret: Consistency

Swimming endurance ke liye koi magic drill ya ek single exercise nahi hai jo immediately aapki endurance badha de.

Endurance develop hoti hai environment friendly approach, managed respiratory, applicable pacing aur constant coaching ko mix karne se.

Agar aap har session mein bahut jaldi exhausted ho rahe hain, toh mechanically ye mat sochiye ki aapko aur onerous coaching karni chahiye.

Pehle khud se ek easy query poochiye:

“Kya main efficiently swim kar raha hoon?”

Kabhi-kabhi farther swim karne ka quickest manner tougher work karna nahi, balki much less vitality waste karna hota hai.

IRONMAN 70.3 Swimmers Ke Liye

Agar aap IRONMAN 70.3 ki preparation kar rahe hain, toh yaad rakhiye ki swim race ka sirf first half hai.

Aapka goal 1.9 km swim ko managed aur environment friendly manner mein full karna hona chahiye, taaki bike aur run ke liye bhi sufficient vitality bachi rahe.

Gradually endurance construct karein, open-water expertise observe karein, respiratory ko management karein aur sabse necessary—har stroke ko environment friendly banayein.

Aap kitna distance constantly swim kar paate hain? Aur endurance enhance karte waqt aapko sabse badi drawback kis cheez mein aati hai? Apna expertise feedback mein share karein.