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How to Pick the Perfect Set of Swim Goggles

How to Pick the Perfect Set of Swim Goggles

Ready to take the plunge into the sport of swimming? The benefits of the sport[1] have been shown over and over again to be effective over other types of physical activity. It’s strength training, cardiovascular in nature, low impact, and can be done with a minimal amount of gear.

One of the things you do need, however, is a good pair of swim goggles.

Why You Should Always Wear Goggles When Swimming

There are two reasons that you should always be hitting the pool with a pair strapped to your head:

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1. They will help you see under the water. This sounds obvious, perhaps silly, but goggles will help you see better under the water. This is important because for starters you need to be able to see where you are going, and secondly, it will help you better see and avoid other swimmers in your lane.

2. They protect your eyes. You know how from time-to-time you go to the pool and emerge with red, itchy eyes? For most of us (myself included), it was assumed that this was because of the chlorine getting into our eyes and irritating them. This is partially true. The reality, as it turns out, is far more disgusting.

As the CDC notes,[2] when chlorine and things like sweat, pee, and uh, other human stuff, interact with chlorine it produces something called chloramine. This is what is causing your eyes to go crazy with redness. While a pair of goggles probably won’t ever remove the mental image I just gave you of what is actually happening in the water, it will help prevent the eye irritation.

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How to Pick Out Swim Goggles

Okay, so now that you are sold on why you should always be wearing them when you go swim some laps, here are the key considerations when picking yourself out a pair:

The anti-fog doesn’t last.

No matter what the packaging says or what the clerk at the swim store tells you, the anti-fog on swim goggles[3] always falter at some point. Two weeks of regular swimming is usually about all I’ve been able to get out of my goggles, and that is with having the discipline to not use my thumbs to wipe away errant beads of sweat and water from the inside of the lens. Don’t buy the hype, no goggle is truly anti-fog. What matters more is the color of the lens (which we will discuss next).

The tint of the lenses matter.

Dark and mirrored lenses look cool. There’s no disputing that. But with the darkness comes a serious pitfall—it compromises vision when swimming in older, indoor pools. This becomes especially apparent once the anti-fog starts to wear off. Having to wipe the inside of your darkened goggles at the end of each length because you can barely see the wall, the pace clock and other swimmers is no way to go through your workout.

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Simply:

  • Dark/mirrored lenses: For outdoor swimming, well-lit indoor pools.
  • Clear to lightly tinted lenses: Indoor swimming.

Insure a good fit.

Springing a leak in your goggles is no fun. Half the point of your swim goggles is to keep water out of your eyes and to keep your vision unobstructed. When goggles don’t fit properly, whether because the straps are too loose, the nose-piece too wide or too narrow, or the lenses don’t “suction” against your face, water is going to get in there. You want to spend your workout swimming, not perpetually stopping to adjust and readjust your goggles.

For this reason, check the following when you are down at your local swim store:

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Get goggles with an adjustable nose piece.

No two faces are built the same. Goggles that come with an adjustable nose piece allow you to not only customize them to your face, but it also means you can cheaply replace the nose piece instead of the whole set when it inevitably breaks.

Check the padding around the lens.

Next, check to see how the goggles feel on your face. Whether the goggles have some sort of padding around the lenses will go a long way in dictating how they feel. The Speedo Vanquisher strikes a great balance between form and function, and can be used by beginner and advanced swimmers. The rubber coating around the edges of the lenses sit comfortably against the eye socket. More experienced swimmers will lean towards the “Swedes” type of goggles, which have no padding on the lenses. Beginner swimmers would do well to avoid these when starting out—they will leave your upper cheeks and eyes ringing with soreness after any kind of extended time wearing them.

Happy swimming!

Featured photo credit: Flickr via flickr.com

Reference

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Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

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When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

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Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual

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How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

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Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via unsplash.com

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