It’s by no means simple to speak concerning the distinction in efficiency ranges between women and men. We’d, 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 in the case of swimming will be present in anthropometrics. Ladies are at an obstacle in comparison with males on account of each their stature – smaller on common – and in addition the proportions between the completely different components of the physique. This implies ladies can’t generate as a lot energy as their male counterparts, so their work output is decrease.
Then again, although, as ladies develop they develop a decrease centre of gravity, which supplies them a greater sense of stability and stability, each key elements in holding the physique steady within the water.
Weight and physique composition
As everyone knows, on common ladies weigh lower than males however they’re penalised by the distinction in physique composition: ladies have roughly 25% physique fats in comparison with 15% for males.
Though the upper share of fats has a detrimental impact on efficiency within the pool, it does permit ladies to drift extra simply. This implies they will 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 ladies, which means they’re at an obstacle in the case of cardio disciplines particularly.
Most oxygen consumption (VO2max)
The VO2max of an grownup lady is on common decrease than a person’s. One of many causes for this could possibly be the distinction in physique composition (notably the truth that ladies have a better share of physique fats), in addition to the distinction in haemoglobin ranges (10-14% greater in males on account of greater testosterone ranges).
So in gentle of every little thing that has been stated, the plain query is: are there completely different coaching strategies for women and men?
There isn’t a apparent reply to that; though there are definitely other ways and technique of enhancing efficiency.
On the highest ranges, women and men are able to sustaining related workloads, however they’ll by no means be precisely the identical. Variations in physiological traits stop that and, in precise truth, they point out that, within the case of ladies, 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, on account of their superior capability to deal with periods like these. Strive incorporating them a minimum of twice per week in your coaching plan and see when you 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 velocity = quick and regular. As soon as you possibly can full all of the intervals on the similar velocity, attempting decreasing your relaxation to fifteen sec.
4x50m freestyle with 2 min relaxation + 2x100m freestyle with 3:30 min relaxation. Right here once more try to preserve your swim velocity excessive and regular. If you are able to do this, transfer on to the subsequent set.
- Work-out 3 – extraordinarily tough
6x50m freestyle with 2 min relaxation + 3x100m freestyle with 3:30 min relaxation. Quick and regular.
Proper, we’ve got given you some suggestions, so don’t you assume it’s time to attempt them out now?
In forthcoming articles we’ll discuss high quality swimming and learn how to develop this extraordinarily essential side from a efficiency viewpoint.
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