It’s by no means simple to speak in regards to the distinction in efficiency ranges between women and men. We would, for instance, check out the distinction within the two world information for the 100 metres freestyle in an Olympic pool, which corresponds to roughly 10%, or, alternatively, work out the common for the world’s all-time high ten performances by women and men.
So why are there such clear-cut variations in swimming efficiency between women and men?
The reply lies in sure key parameters:
Anthropometry
The primary distinction between women and men with regards to swimming will be present in anthropometrics. Ladies are at an obstacle in comparison with males attributable to each their stature – smaller on common – and in addition the proportions between the totally different elements of the physique. This implies girls can not generate as a lot energy as their male counterparts, so their work output is decrease.
However, although, as girls develop they develop a decrease centre of gravity, which provides them a greater sense of stability and stability, each key elements in protecting the physique secure within the water.
Weight and physique composition
As everyone knows, on common girls weigh lower than males however they’re penalised by the distinction in physique composition: girls have roughly 25% physique fats in comparison with 15% for males.
Though the upper proportion of fats has a destructive impact on efficiency within the pool, it does permit girls to drift extra simply. This implies they’ll save power and preserve their legs nearer to the floor of the water, leading to a extra hydrodynamic swim stroke.
The cardio-circulatory equipment
Ladies’s hearts are smaller than males’s (650 cc in comparison with 800 cc) and their cardiac output is on common 25% lower than males’s. This limits the blood’s oxygen-carrying capability within the case of girls, that means they’re at an obstacle with regards to cardio disciplines specifically.
Most oxygen consumption (VO2max)
The VO2max of an grownup girl is on common decrease than a person’s. One of many causes for this might be the distinction in physique composition (notably the truth that girls have a better proportion of physique fats), in addition to the distinction in haemoglobin ranges (10-14% larger in males attributable to larger testosterone ranges).
So in gentle of all the things that has been stated, the plain query is: are there totally different coaching strategies for women and men?
There isn’t a apparent reply to that; though there are actually other ways and technique of enhancing efficiency.
On the highest ranges, women and men are able to sustaining related workloads, however they may by no means be precisely the identical. Variations in physiological traits forestall that and, in precise reality, they point out that, within the case of girls, high quality coaching is simpler than cardio periods.
Listed below are three work-outs of accelerating problem fastidiously tailor-made to high quality
Ladies will, maybe, discover it simpler to finish these exercises, attributable to their superior capability to deal with periods like these. Attempt incorporating them no less than twice every week in your coaching plan and see if you happen to discover any advantages.
The next work-outs ought to solely be carried out after warming up correctly and be adopted by a swim-down to decrease lactic acid ranges.
- Work-out 1 – comparatively simple:
6x50m freestyle with 2:30 min relaxation between intervals. Swim pace = quick and regular. As soon as you may full all of the intervals on the similar pace, attempting decreasing your relaxation to fifteen sec.
4x50m freestyle with 2 min relaxation + 2x100m freestyle with 3:30 min relaxation. Right here once more attempt to preserve your swim pace excessive and regular. If you are able to do this, transfer on to the following set.
- Work-out 3 – extraordinarily troublesome
6x50m freestyle with 2 min relaxation + 3x100m freestyle with 3:30 min relaxation. Quick and regular.
Proper, now we have given you some ideas, so don’t you suppose it’s time to strive them out now?
In forthcoming articles we’ll discuss high quality swimming and learn how to develop this extraordinarily essential facet from a efficiency viewpoint.
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