UPPER BODY STRENGTH/RESISTANCE TRAINING ROUTINES that can be performed standing up. Without getting down on the floor or ground, or using weights or a Swiss ball, it’s possible to perform an upper body strength workout and warm-up using stretch tubing. A gym or fitness area isn’t required either.
Sara McLarty offers two Triathlete.com articles aimed at swimmers, which demonstrate a total of 13 exercise moves, many of which simulate components of swimming strokes. It makes sense that triathletes would be interested in such workouts; it’s not easy to find an accessible body of water or pool for training when away from home base. And in the day or so leading up to a destination triathlon, getting warmed-up for the swim part of the competition while traveling could be a challenge.
The piece, “9 Stretch Cord Exercises to Improve Swim Strength and Technique” includes a split picture format to show the moves: scull, catch, finish, recovery, triceps extension, and single and double arm pulls.McLarty writes, “You can replicate an entire swim practice if you don’t have access to a pool or if you missed a swim after a busy day of work. After 15–20 minutes of these exercises, you’ll leave with a bit of sweat and a lot of fatigue in your major muscles. Do 10–15 reps of each exercise and each arm when applicable.”
In “Warm-up Without Water: 4 Stretch Band Exercises” the Freestyle Pullback, Rows, Cross-body Shoulder Raise, and Chest Fly are explained.
McLarty had me at “triceps extension”! My triceps lack tone and definition. Because in me, arm tone reflects arm strength, if there’s little tone in my arms, it’s because I haven’t been working them. Conversely with strength building, my arm tone just naturally seems to improve. It’s a great side benefit. I am convinced that someone else could copy McLarty’s exercises, write a different story, and slap on the title, “Moves to Get Super-sexy and Toned Arms for Summer”. It would be released in a different kind of magazine.
When testing the moves (looping the tube around the handle of an open door at home), I found the “Warm-up” 4 to be more easily learned and performed at beginner-level. I swim recreationally, but not competitively, and can’t evaluate them from the perspective of a triathlete. But as a runner, walker, and fitness enthusiast, these two routines seem to provide a wonderful and portable set of fresh new exercises that I can learn to use to perform at home or away, to change up or supplement my same old tired upper body strength routines.
They might be perfect for an outdoor “park bench” session after a endurance walk/run .
RUN &MOVE HAPPY!
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EARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity.
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