Question: In its own right swimming is one of the best general exercise options you could choose in Abu Dhabi, Dubai and the UAE. Out of the pool though what other training methods can be used to increase a swimmers performance?

In the UAE swimming is a low-impact aerobic activity that allows you to strengthen important muscle groups, such as shoulders, backs, legs and abdomen.

However, to feel comfortable in the water you need to practice a lot, because swimming requires special movements and use of muscles that are not often used out of the water.

With the right knowledge, exercise and a positive attitude you can get great results from your workouts. Using a qualified swimming fitness instructor in Dubai or Abu Dhabi can help.

For best swimming performances I advise my clients to warm up outside the pool (10 to 20 minutes) before swimming.

Make stretches for the back of the thighs, plank, abdominal crunch, and burpees.

Out of the water, you still have the ability to improve your swimming style and boost your muscles. Practise leg kicking is a great core training. Lie on your back and join your hands under the buttocks. Raises legs slightly, then moves them up and down alternately. Continue for 30 seconds, then rest and repeat.

Improve your plank. It is a very effective body exercises that strengthen the upper body as well as the lower body, shoulders, arms and buttocks.

• Take the bending position. Enlarge your arms slightly over your shoulders
• Keep your legs straight, leaning on your hands and contract your buttocks to stabilize the body
• Align your head to your back
• Keep the position for 20 seconds.
• Make sure your legs do not support any pressure.
• Repeat the exercise when you feel ready
  Do your free body exercises such as:

20-30 abdominals
5-10 traction
10-15 squats

Rest for one minute and repeat

Try other sports out of the water or even use a sports fitness personal trainer in the UAE. By continuing to work the cardiovascular system when you have no chance to swim, you will be able to stay fit. Football for example is a great sport to test your lungs and muscles.

Question: Competitive swimming does require upper body strength and flexibility. As a professional swimming trainer what exercises are best to increase upper body strength for swimming and do you have a personal favourite?

In order to improve upper body strength I advice exercises for the articular mobility of shoulders as circles and even better elastic stretch exercises to strengthen the shoulders.

Core stability: exercises to strengthen abdominal and lumbar muscles both static and dynamic, this is one of my favourite exercise.

Question: For swimmers who are looking to improve their performance are there any nutritional recommendations that should be considered?

During exercise in Abu Dhabi and Dubai it is important to take a sip of water when required. If the training session is long an energy drink with added sugars can be consumed, it is important to cautiously treat the hydration.

It is a good habit to eat one hour before the class mainly from carbohydrates, with a moderate amount of protein and fat.

Post class: Hypothetically at the end of swimming session, I would recommend you eat a snack such as protein bar, small sandwich, yogurt and fruits or cheese and fruits.

For the main meal that will follow the workout there are no particular indications to observe, apart from having a balanced diet of carbohydrates, proteins and fat.

Question: For swimmers in the UAE who want to increase their performance in the pool how many hours on average should they be training for?

I would suggest two/three training sessions a week. Two training sessions are the minimum to maintain the benefits (unless you alternate with other sports). Instead, three swimming sessions in the UAE will guarantee fast progress for example improving strokes, increase speed, lose weight and muscle strengthening.

Also for beginner I advice two times a week, with classes reduced to 30 minutes until confident enough to do 45/60 minutes.