As a career Marine, a fitness nut (with ADHD) and now a PT instructor for international military students, I couldn’t tell you how many miles I’ve run. I’ve been running as part of a workout, or sports program since I was about 10 years old, so that’s over 40 years of running, and I don’t think there are many stretches in there when I wasn’t running. The point is that while I still enjoy running, and feel its probably the single best aerobic conditioner out there is, I don’t run everyday, at least not anymore. I find that I now run better (and faster) if I substitute some other type of aerobic training at least 2 or 3 times a week. Bike riding, hiking, stair climbing, etc. I do all of these and think that they’re all great workouts. Another thing that I’ve used on and off over the years is swimming. Now plenty of people swim for exercise, and you can go to almost any local pool and you’ll see lots of people training for triathlons and master swim meets. You can always spot these jokers. They swim more like dolphins than people. Swimming along at an impossible speeds, flip turns, and it all looks easy. Well take fit it from me, swimming fast isn’t easy. I’ve competed in dozens of triathlons and the swim was always my worst event. I had old ladies and kids go by me like I was threading water. It takes training, skill, and frankly; talent to do well. However, swimming to improve your fitness doesn’t require an Olympic level of effort or skills. I have seen great results from just a few hours a week in the pool. Having tried many different swimming workouts, my favorite one is a simple no brainer that will quickly improve your aerobic conditioning. You get in the pool and just swim back and forth underwater. Come up when you need to and go back down, and try to get in as many laps as you can in an hour. I like to swim as fast as I can underwater the 25 yard length of the pool, then come up take a short rest (30 seconds or so) and then go back. This isn’t easy, trust me. Just getting to be able swim the pool length on one breath will be a hard enough goal at first. But I am convinced this is a great conditioner. I know that when I’ve got a few weeks doing this workout 2-3 times a week, my runs are better. Wear fins like as a variation, I do. This workout won’t make you swim like Michael Phelps (nothing will, sorry) but you will get a great workout. Try It. Good luck and be safe
MGunz
www.corpsstrength.com
Tags: Corps Strength
Can anyone give an honest review on this book. I’m looking into picking it up but looking for some insight on it.
Thanks.
An ‘honest’ review? You mean to say that my review wasn’t honest? It was written before he became a monthly feature for SSD.
Not what I meant. I haven’t seen your review, can you post a link.
https://soldiersystems.net/2010/03/22/corps-strength-a-marine-master-gunnery-sergeants-program-for-elite-fitness/
it’s a good book. I bought it after reading his column here. I thought it was well written. He’s got a workout plan that’s easy to follow and it common sense when it comes to body image and eating. Worth the money. I’ve borrowed several of his tips and techniques to incorporate into my workouts. His ‘swim underwater’ bit works very, very well. He’s got a tip on pull-ups, that in my opinion, made the $10 (or so) price worth it.
Just to add some additional details to the authors excellent piece. Swimming is not just an excellent aerobic workout, it revs up metabolism like Sunoco 260. You’re in water, which draws heat away from your body very quickly. To compensate for the heat loss, your body’s metabolic rate revs up, so you burn a ton of calories; even when swimming at a relaxed rate. It also lengthens your muscle mass, which gives you a lean look.
Great piece, thanks!
Sal Palma it’s actualy the opposite. Due to the cold water, the body retails a thin layer of bodyfat as insulation from the cold water. Look at Olypic swimmers, they are LEAN, but not ripped…they still retain a thin layer of bodyfat.
Also, you cannot “lengthen” muscles by performing any kind exercise…as muscles are attached to bones by tendons, which are fixed. Short of surgery to detach your tendons, stretch your muscles and then re-attach the tendons, this is NEVER going to happen thorugh exercise.
Losing bodyfat may give the illusion of a muscle becoming “lengthed,” however, it;s due to the muscle becoming visible due to diminished bodyfat levels.
Competitive swimmers eat a ton of food to replace calories used during training. Coaches have
to figure out how much body fat is needed to enhance flotation. Swimmers body fat is usually 17% to 21%, which is high for athlete. Works for swimmers because they are floating in water. Runners usually have low body fat because takes energy to move body fat.
Oooooooh Raaaaaaaaa Master Guns!!!!! Excellent piece!
As much as swimming is my all time favourite exercise, along with water confidence drills, if you are not familiar with underwaters (and even if you are) I would advise to be careful with them and make sure that you have someone watching you. Shallow water blackouts tend to sneak up on people.
I also want to echo Sal’s comment, swimming revs metabolism like nothing else.
There should probably be a disclaimer in there somewhere about swimming supervised- especially doing underwaters.
As a former USN Deep Sea Diver, allow me to state that shallow water blackout is a very real and dangerous hazard. Always have an observer closely observing your every move.
Hey Gang,
Great comments, thanks. My bad, I should have mentioned that you shouldn’t do any swimming without someone nearby, especially underwater laps. It slipped my mind to mention it as EVERY public and club pool I’ve ever swam in always had someone either nearby or acting as a lifeguard. NEVER swim alone is the bottom line.
Pbco as far as reviews go, you can read over 100 reader reviews of my book at the Corps Strength site on Amazon.com.
Thanks again and”be safe always, good when you can.”
Semper Fi
MGunz
You hit on it, but this should not be taken lightly and cannot be over-amplified, Shallow Water Blackout is a real danger when conducting breath holding exercises in any body of water.
Unless you and the “lifeguard” discussed your training regimen, one should not assume his attention will be on you when you need it most.
http://en.wikipedia.org/wiki/Shallow_water_blackout
Stay motivated Gunz