{"id":19457,"date":"2021-12-10T15:19:39","date_gmt":"2021-12-10T20:19:39","guid":{"rendered":"https:\/\/wordpress.world.dan.org\/?post_type=dan_alert_diver&p=19457"},"modified":"2023-06-05T18:22:12","modified_gmt":"2023-06-05T22:22:12","slug":"introduction-to-swim-fitness","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/introduction-to-swim-fitness\/","title":{"rendered":"Introduction \u00e0 la natation sportive"},"content":{"rendered":"

Maintaining a balance of physical, social and emotional wellness has become a challenge for many in the age of COVID-19. Swimming is a noncontact physical activity that lets you be socially distant while still receiving many health benefits. Exercising in water can increase cardiac function, reduce blood pressure and improve muscle blood flow, respiratory function and brain function. Water reduces joint impact, so you can do high-intensity exercise with little to no discomfort from impact. Swimming targets your entire body and allows a greater range of motion for joints than land-based exercise. Blood flows more freely to your upper body while the water supports you and lowers gravity\u2019s impact.<\/p>\n\n\n\n

Swimming is an amazing yet underutilized way to meet the American College of Sports Medicine (ACSM) physical activity guidelines for healthy adults aged 18-65. It\u2019s especially beneficial for divers. The ACSM recommends at least 30 minutes of moderate-intensity aerobic physical activity five days per week or 20 minutes of vigorous-intensity aerobic activity three days per week. You can also perform a combination of intensities for a varied routine, as suggested by the American Heart Association and U.S. Centers for Disease Control and Prevention (CDC) recommendations, which also raise the vigorous-intensity total to 75 minutes per week. Adults should also target muscular strength and endurance for at least two days per week.<\/p>\n\n\n\n

La natation d'intensit\u00e9 mod\u00e9r\u00e9e utilise un rythme confortable que vous pouvez maintenir sur la dur\u00e9e. La vitesse et la dur\u00e9e d\u00e9pendent de votre capacit\u00e9 \u00e0 nager et de votre condition physique. Commencez par trois s\u00e9ances de 10 minutes, puis passez \u00e0 deux s\u00e9ances de 15 minutes, l'objectif final \u00e9tant de nager 30 minutes d'affil\u00e9e. Utilisez la nage de votre choix ou m\u00e9langez les nages pour cibler une vari\u00e9t\u00e9 de muscles. Vous pouvez nager en eau libre ou dans une piscine, mais assurez-vous toujours que les conditions sont s\u00fbres, utilisez le syst\u00e8me de jumelage et suivez les consignes de s\u00e9curit\u00e9 appropri\u00e9es \u00e0 votre lieu de r\u00e9sidence.<\/p>\n\n\n\n

Vigorous-intensity swimming includes bursts of speed or strength that require more frequent breaks \u2014 every 25, 50, 100 or 200 yards or so. At this level you should feel that you need breaks to catch your breath.<\/p>\n\n\n\n

You can add muscular strength training to swim workouts by including paddles that increase surface area and drag. These devices can also improve your stroke. If you want to track your progress, read \u201cFinding your Fitness\u201d from the Q4 Fall 2018 issue of Alert Diver<\/em> sur DAN.org\/alert-diver\/article\/finding-your-fitness<\/a><\/em>. Vous pouvez \u00e9valuer p\u00e9riodiquement votre condition physique en effectuant le test de natation de 12 minutes mentionn\u00e9 dans cet article.<\/p>\n\n\n\n

Conseils d'entra\u00eenement pour la nage libre (crawl avant)<\/strong><\/h3>\n\n\n\n
\"nage<\/figure>\n\n\n\n
\"nage<\/figure>\n\n\n\n
    \n
  • Maintenez une position horizontale dans l'eau en gardant le visage vers le bas. Une certaine rotation du corps \u00e0 chaque nage diminue la r\u00e9sistance de l'eau ; les nageurs avanc\u00e9s effectuent des rotations importantes dans leurs nages.<\/li>\n\n\n\n
  • Frappez continuellement \u00e0 partir de vos hanches, comme avec une nageoire, tout en minimisant les \u00e9claboussures de surface.<\/li>\n\n\n\n
  • Control your breathing by alternating the side you breathe on during a freestyle stroke. Legendary swim coach Bob Bowman (Michael Phelps\u2019 coach) suggests your head should move with your body\u2019s rotation and lift just enough to keep one goggle in the water. Your mouth is inside the bow wake from your forward motion, so it is easy to get air.<\/li>\n\n\n\n
  • Les mouvements doivent \u00eatre fluides plut\u00f4t que saccad\u00e9s.<\/li>\n<\/ul>\n\n\n\n

    Exercice de rattrapage<\/strong><\/h3>\n\n\n\n
    \"nage<\/figure>\n\n\n\n
    \"exercice<\/figure>\n\n\n\n

    L'exercice de rattrapage permet aux nageurs de travailler la synchronisation des respirations et la rotation du corps.<\/p>\n\n\n\n

      \n
    • Nagez en nage libre, mais en gardant un mouvement de glisse.<\/li>\n\n\n\n
    • Commencez votre course avec une main tandis que l'autre bras reste tendu.<\/li>\n\n\n\n
    • Commencez la course de l'autre c\u00f4t\u00e9 une fois que la main qui fait la course touche la main tendue.<\/li>\n<\/ul>\n\n\n\n

      Entra\u00eenement au coup de pied<\/strong><\/h3>\n\n\n\n

      Vous pouvez effectuer les exercices de battements de jambes sur le ventre ou sur le dos, selon ce qui est le plus confortable. Si vous faites des exercices de battements de jambes sur le ventre, essayez de garder la t\u00eate baiss\u00e9e pour imiter une position de natation horizontale.<\/p>\n\n\n\n

      \"exercice<\/figure>\n\n\n\n
        \n
      • Tenez la planche tendue devant vous.<\/li>\n\n\n\n
      • Donnez un coup de pied \u00e0 partir des hanches et faites un minimum d'\u00e9claboussures pour continuer \u00e0 vous propulser dans l'eau.<\/li>\n<\/ul>\n\n\n\n

        Tirettes<\/strong><\/h3>\n\n\n\n
        \"traction<\/figure>\n\n\n\n
        \"traction<\/figure>\n\n\n\n

        Cet exercice n\u00e9cessite un \u00e9quipement suppl\u00e9mentaire : des palettes de natation pour les mains et une barre de traction pour l'entra\u00eenement \u00e0 la natation \u00e0 tenir entre les cuisses. La nage libre est la nage la plus ergonomique pour les tractions, mais vous pouvez en essayer d'autres.<\/p>\n\n\n\n

          \n
        • Concentrez-vous sur l'entr\u00e9e de vos mains dans l'eau avec un mouvement de clivage doux plut\u00f4t que de gifler l'eau, et utilisez une traction droite et puissante, les coudes l\u00e9g\u00e8rement pli\u00e9s, pour la partie immerg\u00e9e.<\/li>\n\n\n\n
        • La traction d'entra\u00eenement \u00e0 la natation permet de faire flotter les jambes et de minimiser le battement de jambes, afin que les \u00e9paules et les bras fassent le travail.<\/li>\n<\/ul>\n\n\n\n

          Exemple d'entra\u00eenement de natation sur 500 yards<\/h3>\n\n\n\n

          Pour relever le d\u00e9fi, doublez toutes les distances et envisagez d'alterner les nages comme le dos, le papillon et la brasse pour varier les plaisirs et solliciter diff\u00e9rents groupes musculaires.<\/p>\n\n\n\n

          \u00c9chauffement<\/strong><\/p>\n\n\n\n

            \n
          • 4 x 25 yards en nage libre (rythme facile)<\/li>\n<\/ul>\n\n\n\n

            Ensemble principal<\/strong><\/p>\n\n\n\n

              \n
            • 4 x 25 yards en nage libre (rythme moyen)<\/li>\n\n\n\n
            • 2 x 25 yards exercice de rattrapage<\/li>\n\n\n\n
            • 2 x 25 yards kick drill avec kickboard<\/li>\n\n\n\n
            • 4 x 25 yards en nage libre (rythme rapide)<\/li>\n<\/ul>\n\n\n\n

              Refroidissement<\/strong><\/p>\n\n\n\n

                \n
              • 4 x 25 yards (rythme facile)<\/li>\n<\/ul>\n\n\n\n

                Un \u00e9quipement utile<\/strong><\/p>\n\n\n\n

                  \n
                • Trouver une paire de lunettes de protection<\/strong> that comfortably fits your face, doesn\u2019t fog and will stay in place. Use clear goggles for indoor swimming and mirrored ones for outdoor sunny days. Goggles are widely available at sporting goods stores and have broad options for fit, tint and antifog, but finding what\u2019s right for you may take trial and error. Many goggles have replaceable nose-bridge inserts so you can customize them to the width of your face.<\/li>\n\n\n\n
                • A bonnet de bain<\/strong> vous aidera \u00e0 g\u00e9rer les cheveux longs, et une couleur vive permettra aux gens de vous rep\u00e9rer plus facilement lorsque vous nagez en eau libre. <\/li>\n\n\n\n
                • Une vari\u00e9t\u00e9 de bou\u00e9es de natation<\/strong> est disponible \u00e0 l'achat en ligne. Ils facilitent la visibilit\u00e9 en eau libre, permettent de flotter si vous avez besoin de vous reposer, et certains offrent m\u00eame la possibilit\u00e9 de stocker des objets personnels.<\/li>\n\n\n\n
                • Trouver un endroit confortable maillot de bain<\/strong> qui resteront en place, minimiseront la tra\u00een\u00e9e et ne frotteront pas. Le style et le confort sont des pr\u00e9f\u00e9rences personnelles, et une large gamme d'options et de styles appropri\u00e9s est disponible.<\/li>\n<\/ul>\n\n\n\n

                  \u00c9quipements optionnels<\/strong><\/p>\n\n\n\n

                    \n
                  • Palmes de natation<\/strong> are beneficial when you\u2019re beginning to swim in open water.<\/li>\n\n\n\n
                  • A bou\u00e9e de traction pour l'entra\u00eenement \u00e0 la natation<\/strong> soutient vos jambes afin que vous puissiez vous concentrer sur le mouvement de traction.<\/li>\n\n\n\n
                  • A planche \u00e0 roulettes<\/strong> vous permet de vous concentrer sur le mouvement du coup de pied.<\/li>\n\n\n\n
                  • A nage avec tuba<\/strong> vous permet d'affiner votre traction et votre frappe.<\/li>\n\n\n\n
                  • A journal de formation<\/strong> vous aide \u00e0 suivre vos progr\u00e8s.<\/li>\n\n\n\n
                  • Palettes de natation<\/strong> augmentent la r\u00e9sistance et vous guident \u00e0 travers une entr\u00e9e de main propre.<\/li>\n\n\n\n
                  • Chaussettes de natation r\u00e9sistantes<\/strong> sont utiles lorsque vous \u00eates pr\u00eat \u00e0 relever le d\u00e9fi.<\/li>\n<\/ul>\n\n\n\n

                    NOTE :<\/em><\/strong> Pour \u00e9viter un risque accru de maladie de d\u00e9compression, DAN\u00ae<\/sup> recommande aux plongeurs d'\u00e9viter tout exercice physique intense pendant les 24 heures qui suivent une plong\u00e9e. Lors de votre examen m\u00e9dical annuel ou en cas de changement de votre \u00e9tat de sant\u00e9, consultez votre m\u00e9decin pour vous assurer que vous avez l'autorisation m\u00e9dicale de plonger.<\/em><\/p>\n\n\n\n

                    \u00a9 Alert Diver<\/em> \u2014 Q3\/Q4 2021<\/p>","protected":false},"excerpt":{"rendered":"

                    Swimming is a noncontact physical activity that lets you be socially distant while still receiving many health benefits. Exercising in water can increase cardiac function, reduce blood pressure and improve muscle blood flow, respiratory function and brain function. Water reduces joint impact, so you can do high-intensity exercise with little to no discomfort from impact. Swimming targets your entire body and allows a greater range of motion for joints than land-based exercise. Blood flows more freely to your upper body, while the water supports you and lowers gravity\u2019s impact.<\/p>","protected":false},"featured_media":19460,"template":"","dan_alert_diver_categories":[90],"dan_alert_diver_issues":[474],"class_list":["post-19457","dan_alert_diver","type-dan_alert_diver","status-publish","has-post-thumbnail","hentry","dan_alert_diver_categories-dan-mission","dan_alert_diver_issues-q3-q4-2021"],"acf":[],"yoast_head":"\nIntroduction to Swim Fitness - DAN World<\/title>\n<meta name=\"description\" content=\"Swimming is a noncontact physical activity that lets you be socially distant while still receiving many health benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/world.dan.org\/fr\/alert-diver\/article\/introduction-to-swim-fitness\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Introduction to Swim Fitness\" \/>\n<meta property=\"og:description\" content=\"Swimming is a noncontact physical activity that lets you be socially distant while still receiving many health benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/world.dan.org\/fr\/alert-diver\/article\/introduction-to-swim-fitness\/\" \/>\n<meta property=\"og:site_name\" content=\"DAN World\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-05T22:22:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/world.dan.org\/wp-content\/uploads\/2021\/12\/kick-drill-swimming-fitness-1200-1.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:description\" content=\"Swimming is a noncontact physical activity that lets you be socially distant while still receiving many health benefits.\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/world.dan.org\\\/alert-diver\\\/article\\\/introduction-to-swim-fitness\\\/\",\"url\":\"https:\\\/\\\/world.dan.org\\\/alert-diver\\\/article\\\/introduction-to-swim-fitness\\\/\",\"name\":\"Introduction to Swim Fitness - 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