Practical Training Takeaway: About Workout Books and Swimming for Core with Cardio-Respiratory and Recovery Benefits Included

When I bought the book by fellow blogger and authors Reeves, Paglini, et al. Triathletes Swim First: 100+ Beginning Swim Workouts for Triathletes, I had planned at first to buy a hard copy.

I changed my mind and downloaded the e-book instead. The reason: I use the book by these athletes for one of many options to train the core muscles, and for mobility training of all muscle groups with cardio, breathing, recovery, and buoyancy benefits included.

Takeway Training Tip: With the book on my desktop, I can print-off one of the workouts from one or more pages, and bring it with me to the pool for guidance.

This is also true for all of those fitness, training, and health books that tend to get lost on your bookshelves with workouts, pictorial how-to sequences, and instructive tips in them. If you buy them in e-book form, you can easily print-off the pages with the content you want to work on, and take them with you.

You can even laminate them, create a card folio, and re-use them to save paper, and increase your fluency in variety training.

This is very much a simple way to put all of those sport, training, and fitness books to good use in your adaptive training life.

It also helps the athlete or wellness author to sell an e-book instead of a hard copy, as there is less production expense. Here, the green of the trees and the green of author profits come together.

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650 Bodyweight Watching an Inspirational Training Clip

One way to train inspirationally: 650 muscle movements with bodyweight resistance and watching an inspirational training documentary, going back to the days when athletes were not afraid to train and compete all-natural:

Knees, Ankles, Metatarsals and Toes…

One versatile training aid I like is the balance disc. For me, it provides fluid, varied and continuous opportunities for warming, limbering and strengthening the lower legs, core balance muscles and stabilizing connectors.

Here are some general training options for the balance disc and similar training items. And here are some balance training journal articles you may wish to add to your library. A balance disc is not the only product for balance, of course, but one I focus on here because I’ve used balance discs to advantage.

PHOTO EXAMPLE: The FitBALL balance disc

MY SAFETY REMINDERS:

READ AND UNDERSTAND INSTRUCTIONS FOR USAGE OF ANY PIECE OF EQUIPMENT. STAY WITHIN THEM AND DON’T USE THE EQUIPMENT OUTSIDE OF ITS RECOMMENDED USE. IF YOU HAVE DIZZINESS OR BALANCE ISSUES, CONSULT YOUR DOCTOR AND / OR TRAINER FAMILIAR WITH YOUR CONDITION AND CAPABILITIES ABOUT THE ADVISABILITY OF USING ANY PRODUCT THAT CHALLENGES BALANCE AND STABILITY MUSCLES AND STRUCTURES. EXERCISE CAUTION AND COMMON SENSE. HAVE A SAFE BACKUP METHOD, SPOTTER OR PHYSICAL SAFETY AID TO RECOVER FROM LOSS OF BALANCE.

See Also: ALL MANUFACTURER’S and / or SELLER’S disclaimers, instructions, recommendations and warnings for inflation, use and maintenance.

Some ideas and Guidelines:

The way I work on the balance disc depends on my sense of feel in the moment but generally begins with a need to loosen, warm up and strengthen the muscles, stabilizers and connective tissues surrounding my knees, ankles and my feet. It can come before and after other training. It can be a focused form of training all in itself, not just a warm up or after training stretch.

I start by standing on the disc for intervals of time. I use it on one foot, both feet, and or one knee or both knees. Some will use it in chairs to improve circulation and core muscles while sitting. I try to increase the amount of time I stay on the disc, whether still and in control, or wobbling, adjusting, shaking or losing my stance and stepping off. I go for symmetry in time training both sides.

This functional training device may not be for everyone, but I have personally found it helps to gradually work and loosen lower body muscles and connectors that can become tight, inflexible and glued-up throughout the lower body.