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Take your swimming to the next level by adding dryland to your practice routine!

Our School opened a new section for swimmers which is called Dry-land. Dry-land is a program with the purpose of improving swim performance out of pool. As we all know it is very difficult to build muscle through swimming alone. Despite the repetitive movements and whole body integration, while swimming, muscle groups are not triggered to develop significantly. Thats why we are offering this program for you!

Swim Lessons Hawaii Personal Fitness staff will turn your love for fitness. As a certified personal fitness trainer, we don’t just help people workout, we help change behaviors that change lives. If you’re ready to make a difference, Swim Lessons Hawaii is ready to show you how.

How SLH will prepare you

Our Personal Fitness Trainer acknowledged with the most current science with over 10 years of experience and leadership in the fitness industry. We’ll cover these key topics to get you prepared:

  • The Human Body & Exercise Physiology
  • Behavior Modification and Communication Skills
  • Fitness Screening, Health Assessment and Injury Prevention
  • The Basics of Nutrition and Weight Management
  • And so much more

Body Transformation an intense weight loss program that comes with customised diet plans, video workout plans and complete consulting for 60 days.

5 main reasons to start doing dry-land

1. Building Muscle and Bone Density

When stress is placed on a muscle, such as bodyweight or a dumbbell, the muscle is signaled to resist the downward force of gravity by contracting. Strength exercises on land create these stressors. When muscles respond, as in the lifting of the dumbbell, micro-tears in the tissue occur and cause soreness. By repairing these micro-tears, your body builds muscles. Unfortunately exercises in the swimming pool can’t give the same effect since the perceived force of gravity is reduced.
Also swimmers have a tendency to have a low bone density because they spend the majority of their training in the pool. Dryland training and loading weight on bones stimulates bone tissue to develop.

2. Core strength

The core is critical to swimming. It maintains the correct “downhill” body position of the swimmer when horizontal to minimize drag. It enables the swimmer to accelerate faster in a turn, and carry more speed off a dive with a clean entry. Swimming dryland training often requires the integration of various muscles in complex movements, with the core at the center of the action. In order to transfer force efficiently from one part of the body to another, an athlete needs a strong core that engages quickly. This applies to every part of a swimmer's race, from the hip rotation in freestyle to the underwater dolphin kick off the wall.

3. Injury Prevention

The repetitive motions in swimming can lead to chronic injuries. Dryland training varies an athlete's patterns of movement and challenges their muscles to learn new exercises. It can target areas left underdeveloped by swimming and relieve some of the demand placed on more stressed muscle groups. Stronger muscles also help distribute force correctly, putting less strain on joints, tendons and ligaments.

4. Learn Correct Biomechanics

Especially for swimming dryland training, athletea must learn correct body position for a variety of exercises. This requires focus, muscle recruitment, and coordination. Swimmers develop better posture through core engagement and upper body strength, which helps improve breathing in the water. Balance and stability improve with single-legged exercises and strengthening of large muscle groups.

5. Generate more power

Dryland training develops power unmatched by any training a swimmer can do in the pool. Once the athlete develops a baseline level of strength, there are countless exercises that can be done in quick bursts of energy. Explosiveness develops well on land, where the athlete has a harder surface to push off of. Squat jumps, lat pull-downs, and push ups are just a few of the exercises that develop power for the pool.