The pool is often associated with summer, fresh air, good weather, cool water and a lot of time to spend around it, whether it’s inside splashing around or outside reading a book. But for many people it is the perfect place to get in shape by swimming, no matter what time of year it is.
Perhaps it is because of that association with good weather, or not, but swimming is a sport that is gaining more and more followers, surely because it causes less impact. In addition, the sensation that being in the water causes in the body provides greater well-being and can even have analgesic effects.
Swimming is heart-healthy with Lifeguard Training, helps improve muscle tone and will make the body work more efficiently, reducing heart rate and breathing at rest. Being an aerobic exercise that does not require great effort, it is highly recommended for people with high blood pressure and other circulatory system problems. Exercising in the water also helps reduce ailments and stretch the back muscles, since in swimming the spine is not responsible for supporting the entire weight of our body.
Swimming also requires technique
For its benefits to be noticeable, it must be practiced regularly, in sessions of between 30 and 60 minutes, 3 to 4 times a week. Like any other sport, its practice should begin with few sessions, between 1 and 3 per week, with a duration of 10 to 30 minutes, to increase each week by 5 minutes.
The benefits of swimming must be complemented by a balanced diet, even when it is practiced with the aim of helping to lose weight. The calories that can be burned swimming will depend on several factors such as the duration, the intensity, the swimming style (front crawl, backstroke, breaststroke, butterfly…), your weight and even your technique. Another important point is hydration: playing sports in the water does not mean that your body does not sweat or that you do not need to drink water.
warm up and stretch
In swimming, as in any other sports practice, it is just as important to perform the activity correctly as it is to warm up properly before entering the pool and stretch thoroughly both before and at the end of the session. These exercises will prevent the appearance of injuries and prepare the body for activity, reducing the impact of the change in temperature between the outside and the inside of the pool, since the water is usually colder, causing the muscles to contract in the process. of adaptation.
Therefore, before jumping into the water, it is essential to perform movements to warm up that involve all the muscles of the body, focusing especially on the upper body, specifically the area of the arms and shoulders, which are the ones that bear the greatest tension. . The legs and the rest of the trunk should not be forgotten either. For its part, stretching helps to increase resistance, strength and flexibility, multiplying the healthy effect of practicing this physical exercise and should be done both before to activate the blood supply, and after to encourage the muscles to relax and recover before exertion.
If you want to start swimming, we recommend you go to any sports center with a swimming pool, since many of them offer swimming classes, which can be very useful to learn to swim well, establish a training routine and even have specific courses. to correct posture problems or relieve pain caused by injuries of different types.
Today it is fashionable to recommend people who suffer from pain to exercise in the pool.
We are going to analyze how swimming is one of the best sports to maintain health and recover from pain, but not in any circumstance.
I have to admit, of course, that swimming is a very good exercise for several reasons:
We work the muscles of the whole body.
It is much easier to move in the water, the body weight decreases a lot.
We do not load on the legs, with which, we will work the muscular strength in the legs, but without overloading them with our weight or with impact, unless we practice aqua aerobics, in which case the impact will be much less than in traditional aerobics.
In the water we will have to maintain posture, with which we are working on proprioception.
The water with its movement, makes us a massage effect. And if it maintains a suitable temperature, neither too cold nor too hot, it will relax us.