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This guide emphasizes that for Masters swimmers, incorporating resistance training (dryland) is a crucial complement to swimming, vital for enhancing performance, preventing injuries, and improving overall well-being with age by addressing muscle loss and bone density decline. Dryland offers numerous benefits, including increased power and speed in the water, improved injury prevention (especially for shoulders), enhanced bone density, better body position and core stability, greater functional strength, and boosted confidence. A well-rounded program should consistently include 2-3 weekly sessions with exercises targeting swimming muscles like squats, deadlifts, rows, presses, and planks, prioritizing proper form, gradual progression, listening to the body, and supporting training with adequate hydration and nutrition. Ultimately, resistance training is presented as a valuable investment that empowers Masters swimmers to swim faster, stay healthier, and enjoy the sport for the long term.

The abundance of fitness and nutrition information today makes it challenging to discern credible advice from misinformation. Science-based information, derived from systematic research, peer review, and reproducible findings, offers a reliable alternative to unsubstantiated claims. Emphasizing the importance of scientific consensus, which aggregates findings from numerous studies, is crucial, especially in fields prone to underpowered research. While consensus can evolve, it represents the most reasonable basis for decision-making for non-experts navigating conflicting viewpoints, as favoring dissenting opinions without sufficient expertise can lead to arbitrary and potentially harmful choices.

Protein is a vital macronutrient composed of amino acids, essential for numerous biological functions, particularly muscle structure and movement. These complex molecules, built from amino acid monomers linked by peptide bonds, come in complete (mostly animal sources) and incomplete (plant sources) forms, with nine essential amino acids that must be obtained through diet. Dietary protein is digested into amino acids that fuel muscle protein synthesis (MPS), the process of muscle building triggered mainly by resistance training and adequate protein intake, especially leucine. The post recommends a daily protein intake of 0.7-1 gram per pound of body weight for strength and hypertrophy, potentially higher, and 1.2-1.6 grams per kilogram (or slightly more) for endurance athletes, emphasizing the importance of consistent intake and distribution throughout the day for optimal fitness results.

This post explores the synergistic relationship between mindfulness and exercise, defining mindfulness as intentionally paying non-judgmental attention to the present moment. Scientific literature suggests that combining these practices enhances mental health, improves exercise adherence and enjoyment, and may even increase baseline mindfulness levels. The author discusses different forms of meditation (Samatha, Vipassana, Zazen) as ways to cultivate mindfulness and provides practical strategies for integrating mindfulness into exercise routines, such as setting mindful intentions, focusing on bodily sensations during workouts, and practicing mindful recovery, ultimately leading to a more engaged and meaningful experience of life.

This post synthesizes research on swimmer's shoulder injuries and resistance training to provide practical guidance for competitive swimmers. It highlights the prevalence of shoulder problems due to the repetitive nature of swimming, emphasizing the importance of understanding biomechanics, strengthening key muscles, and optimizing training parameters. Combining insights from studies by Heinlein and Cosgarea (2010) and Van Hooren et al. (2024), it outlines specific recommendations for targeted strength training, proper exercise technique, core stability, flexibility, and recovery, ultimately aiming to help swimmers enhance performance while minimizing injury risk.

This blog post offers a science-backed guide to muscle hypertrophy, covering key growth mechanisms, training principles (progressive overload, volume, intensity, etc.), optimal nutrition (protein, calories, hydration), and effective recovery strategies (sleep, rest, stress management). It provides practical advice for various individuals, from beginners to athletes, emphasizing evidence-based approaches to maximizing muscle growth.

This post highlights six psychological benefits of exercise, explaining how it reduces stress, improves mood and cognitive function, enhances sleep, boosts energy, and fosters social connections. It delves into the underlying mechanisms, including neurochemical changes, stress hormone regulation, and brain health improvements. The post emphasizes the synergistic effects of combining mindfulness with exercise, particularly through mindfulness-based self-efficacy, which enhances the overall exercise experience and promotes mental well-being. Essentially, exercise is presented as a powerful, multifaceted tool for improving mental and emotional health, amplified by mindfulness and social interaction.

Creatine monohydrate is a well-researched and generally safe supplement that can significantly benefit women, particularly those engaged in resistance training. It enhances performance, power, and recovery by boosting ATP production, and may even have positive effects on cognition and mental health. While some women hesitate due to concerns about bulking up, water retention, or misinformation, these fears are largely unfounded. Women have the same relative muscle growth potential as men but are less likely to achieve a "masculine" physique without specific training and nutritional strategies. Water retention is often temporary and intracellular, potentially contributing to a leaner appearance. A loading phase is unnecessary; a daily dose of 3-5 grams is sufficient. While the interaction with caffeine is unclear regarding its impact on creatine's effects, combining them may cause gastrointestinal issues. It's best to separate their consumption.

The philosophical foundations of Holistic Training.