{"id":70972,"date":"2025-09-01T09:00:00","date_gmt":"2025-09-01T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-categorizzato\/riprendere-lallenamento-dopo-una-lunga-pausa-allenamento-acqua-1\/"},"modified":"2025-09-01T16:43:25","modified_gmt":"2025-09-01T14:43:25","slug":"riprendere-lallenamento-dopo-una-lunga-pausa-allenamento-acqua-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/riprendere-lallenamento-dopo-una-lunga-pausa-allenamento-acqua-1\/","title":{"rendered":"Riprendere a nuotare dopo una pausa &#8211; Allenamento in acqua 1"},"content":{"rendered":"<p>Pronto a tornare a nuotare dopo una pausa?<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Abbiamo visto insieme come la <a href=\"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/riprendere-lallenamento-dopo-una-lunga-pausa-allenamento-secco-1\/\">preparazione a secco<\/a> pu\u00f2 tornare utile in fasi di ripresa dopo inattivit\u00e0, soprattutto quando pu\u00f2 capitare che la vasca non sia disponibile.<\/strong> Se invece non siamo amanti dell\u2019attivit\u00e0 a secco, possiamo partire direttamente con gli allenamenti in acqua o ancora meglio affiancare le due proposte.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.arenasport.com\/it_it\/esplora\/attivita\/allenamento-nuoto.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-105867 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Affrontiamo oggi la preparazione in acqua, lenta e progressiva.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">I primi allenamenti in acqua devono essere RIGOROSAMENTE <strong>aerobici<\/strong> e senza contenuti di velocit\u00e0, per non andare in contro ad inutili stress fisici, soprattutto se sono seguiti agli <a href=\"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/riprendere-lallenamento-dopo-una-lunga-pausa-allenamento-secco-1\/\">allenamenti a secco<\/a> che abbiamo proposto.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nella fase di riscaldamento inseriamo degli esercizi di tecnica, una parte che non deve mai mancare anche perch\u00e9 se svolta bene \u00e8 anch\u2019essa \u201callenante\u201d.<\/span><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/it_it\/esplora\/attivita\/allenamento-nuoto.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-101950 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>Ti proponiamo un primo programma di allenamento da eseguire:<\/strong><\/p>\n<p><strong>RISCALDAMENTO<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">300m sciolti a piacere<br \/>\n<\/span><\/li>\n<\/ul>\n<p><strong>SET PRINCIPALE<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">12x25m tecnica (10 secondi di pausa)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">10x100m stile aerobici con frequenza cardiaca mai oltre 140 bpm (15 secondi pausa)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Oppure <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">20x50m stile libero aerobici (10 secondi di pausa)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Oppure<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">100\/200\/300\/400m con pausa crescente da 10 a 30 secondi<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SCIOGLIMENTO<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">200m sciolti<\/span><\/li>\n<\/ul>\n<p><strong>TOTALE: 1800 m<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Allora com\u2019\u00e8 andata questa sessione in vasca per riprendere a nuotare dopo una pausa? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ti consigliamo la prima settimana di nuotare<strong> almeno 2 o 3 volte<\/strong> (con minimo un giorno di riposo fra una seduta e l\u2019altra) dove potrai variare gli esercizi di tecnica sui vari stili e diversificare il lavoro centrale modulando le distanze come suggerito.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pronto a tornare a nuotare dopo una pausa? Abbiamo visto insieme come la preparazione a secco pu\u00f2 tornare utile in fasi di ripresa dopo inattivit\u00e0, soprattutto quando pu\u00f2 capitare che &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105867,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10114],"tags":[11774,12222],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Riprendere a nuotare dopo una pausa - arena swim blog<\/title>\n<meta name=\"description\" content=\"Ti stai chiedendo come fare per riprendere a nuotare dopo una pausa? 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