Tuesday, October 4, 2022


In the context of sports Lifeguard training, “optimal stimulus” refers to the adjustment of the dose-response relationship for a perfect physiological adaptation. Would you like to perform at your best? Give us 90 seconds and you’ll know-how.


Planning a workout that improves results is not easy. That is why the application of a scientific and data-driven method is useful and provides new formulas to help you get the best out of each athlete. HIIT – High-Intensity Interval Training – is an evidence-based technique that offers solutions.

Different forms of training provide different stimuli. For example, you can choose between constant training and interval training. Both low-volume, high-intensity exercise and high-volume, low-intensity exercise improve heart and muscle metabolic function.


HIIT has many scientific studies behind it and is more than proven in the field. Now, if you want to come up with a plan that works, experience alone isn’t enough.

HIIT typically provides an excellent cardiopulmonary response. However, there are other factors to take into account, such as the energy supply from anaerobic glycolysis, the neuromuscular load and the musculoskeletal tension. Although the data supports its efficacy, the latest studies on HIIT indicate that the optimal effect is achieved when athletes spend more time in the “red”, with an intensity greater than 90% of V02 max.


It is necessary to combine the exact intensity with the correct volume of work for a specific period of time. HIIT is a good way to improve physiological adaptation, but designing it well has its difficulties. The studies carried out to understand it better can change the way you understand training.

HIIT involves three integrated processes of the metabolic system: ATP and phosphocreatine, anaerobic glycolysis, and oxidative metabolism. To achieve the improvements we seek in any athlete, whether they are sprinters or specialists in resistance tests, nine variables must be managed perfectly: training and duration of intensity, intensity and duration of recovery, training format, number of repetitions and series. and intensity and duration of recovery periods between series.


Using HIIT you can achieve some measurable benefits. Among them, extending the duration of the “T limit”. For example, the number of pools that can be covered, or the time that can be run or cycled at a pace of V02 max.

What does it mean to have a “talent” for swimming? What are the most distinctive characteristics that highlight the “talent” of a young swimmer? Here are some ideas…

The talent factory is the sweet icing on the most delicious cake, but also the most bitter of all on multiple occasions. Talent means willpower, determination and desire. It is, above all, a gift: divine according to believers, natural, for our more secular friends.

I have deliberately used the plural, “talents” in the title, not to refer to all the different athletes in question, but to the different abilities, behavioral qualities, habits, skills and attitudes that constitute a TALENT.

make a swimmer

When I think of talent discovery, I don’t think too much of a scientifically selected group of children with exceptional motor skills who are genetically advanced, but rather of a mixed group of children of different ages, sizes, abilities, physical qualities, and levels of interaction. and motivation (that is, our usual Pedro and Marta).

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Question: Do all children have talents? The answer is …. Yes! A single talent will not make a swimmer a champion and vice versa, the lack of a particular talent will not stop a swimmer from becoming an elite swimmer; That’s because no one has just one talent, and no one is completely untalented (talents can be divided into three sets: psychological qualities or abilities, physical qualities or abilities, and anatomical characteristics). Detecting talent is like “fishing” with a very wide net.

Children are often unaware of their abilities until a prospective coach points them out; and it is just at that moment, when the coach manages to define the concept of “success” associated with improving and winning, when that little dolphin can begin a path towards the development of his own qualities.

Question: How much does “the environment” influence the development of qualities associated with talent from a long-term perspective? Answer: It has a lot of influence! But let’s explain it better: by “environment” I mean all those different factors, like parents, coaches, training plans that are crucial to the development of a talent and that are required to work together with an American Lifeguard.



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