But I would argue that a lot of us probably swim indoors a good portion of the year and are just as sleepy as our Southern-living friends. Between getting in the pool early and working indoors all day, some of us may not even see much of the sun for months at a time. If you are lucky enough to swim outdoors, be sure to wear sunscreen duh and try to swim later in the afternoon, or early morning when the sun is not directly overhead.
Intensity: It may seem counterintuitive, but most people tend to feel more energized after a hard workout than an easier one. Essentially this is the extra energy your body requires to repair muscles and return your body back to resting state. If you have ever struggled to sleep the night after a hard race, despite being physically exhausted, you have experienced this feeling of after-burn. It can take anywhere from 30 minutes to 24 hours for your body to return to resting levels after an intense workout, so in this case you can use this to your advantage.
Save the long endurance session for the evenings or a weekend day when you are able to head back to bed afterward. At times when you have to swim early in the morning, plan a sprint session or race-pace intervals to take advantage of the increased alertness of the post-intense workout recovery period. A swim workout after 12 hours of fasting leaves us tired, depleted and ravenous, which sets us up for a post-breakfast crash once we get out of the pool.
Include some protein afterward to balance out your carbohydrate intake, since a solely high-carb breakfast is the express train to nap time. Michael Phelps eats a five-egg omelet along with his double stack of chocolate-chip pancakes.
The timing of caffeine intake can also have a big effect on your fatigue levels during the day. So on the days I swim really early I try to save drinking a big coffee for afterward; then I can be productive for the rest of the morning. If you are a coffee drinker, try to sip it throughout the morning instead of taking in one large dose all at once, which can create a big spike and an even bigger subsequent crash.
Small amounts spread over a longer time—even if the total intake is less—will maintain more consistent levels of alertness throughout the day. The sun only enhances the conditions for exhaustion by making hot days feel hotter.
When your body gets hot, it has to work to get your temperature back to an acceptable level. You will also dehydrate more quickly, so you need to drink more to stay adequately hydrated.
Keeping water or a sports drink close by and taking breaks during a long swim to drink will help prevent the fatigue that comes with dehydration. Cold drinks will also cool you off, helping regulate your body temperature.
Drink two cups within ten minutes of diving in, and another cup every fifteen to twenty minutes during your swim. When you run, bike, row, or do most any other type of aerobic exercise, you heat your body up. Your heart speeds up, your blood pumps, your muscles get warm.
Your body sweats in an attempt to regulate your temperature as you work out, and when you stop, your body cools back to normal. Water is a major conductor of heat, and when you jump into any body of water with a temperature colder than your body temperature, the water steals heat from you. Cold water is 20 times more effective at stealing your heat than air of the same temperature. So, as soon as you jump into a pool or lake, your body is working before you take that first stroke.
Just as when you get hot, when you get cold, your body must work to regulate your temperature. A recent study indicates 10 to 15 minutes of shivering is roughly equivalent to an hour of moderate exercise when it comes to metabolic function. So, when you swim, you are using your entire body, burning up lots of calories, and your metabolism gets a boost to boot. Even once you are out of the water, your core body temperature will still be lower than normal.
However, the buoyancy of water lessens the stress of gravity's pull on weight-bearing joints. Any stress of movement shifts to the muscles, making swimming both aerobic and anaerobic — and this exercise combination can wear you out. Water temperature affects how you feel after swimming. Cold water can cause muscle strain due to a decrease in blood flow, and also the body must work harder to stay warm.
Warm pools tend to increase the body temperature, which may lead to fatigue. Ideal water temperatures for swimming are about 77 to 81 degrees Fahrenheit. The chlorine in pools can affect lungs, resulting in exercise-induced breathing problems and tiredness. Fitness Training Swimming. Jayne Blanchard.
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