Young people and adults can include the activity as a way to stay active, as water sport brings numerous health benefits.
Who doesn’t see their resistance and flexibility increase, and what’s better, the amount of lean mass . Other than that, there is improvement in cardiovascular capacity and breathing. This makes it easier when we need to climb stairs or slopes or take longer walks with Lifeguard training near me.
- Swimming: positive points and care
- falling into the water
Swimming also makes muscles stronger and helps to develop them. It also increases bone mass , helping to fight osteoporosis, according to an experimental study that was released last year.
Those who need to lose weight also benefit from swimming, as the activity burns body fat. And unlike other sports performed on land, such as walking and running, it does not cause impacts, preventing knee, ankle, foot or hip problems.
Swimming is one of the best sports to keep fit and gain quality of life for the body.
There are 4 styles: crawl, backstroke, breaststroke and butterfly.In the backstroke swim, the practitioner swims belly up, as the name says, “backwards”. In butterfly swimming, both arms must be brought forward, simultaneously over the water, and brought back together. In breaststroke, the forward and backward arm movements are performed in the water. The body rests on the chest and the shoulders are held horizontally over the water.
Swimming is an excellent physical practice, in addition to being fun, because the contact with the water is always very pleasant. This sport helps improve cardiovascular functioning and burn calories . An hour of swimming, for example, at a moderate pace, can make the metabolism burn about 460 calories.
- The risk of injury in moderate practitioners (non-athletes) is minimal in swimming.
- Cardiorespiratory development predominantly
- Helps with fat loss the more you can maintain a regular workout with few interruptions
- If the training is not balanced and correctly divided, you can work on too many upper limbs, even more with the help of palms.
- The butterfly stroke, if not performed correctly, can overload the lumbar spine, causing pain in the following days. In breaststroke, the incorrect form of the kicks can injure the knees
Desirable practice time
- Classes of 45 to 60 minutes at least 3x/week, at least for 1 month
- For beginners, butterfly swimming should be avoided right away
Average caloric expenditure
From 300 to 600 kcal/hour depending on class time, water skill level and conditioning
. Assist in the correction of postural problems with the use of board and fins to increase propulsion
. Who likes individual sports
Be sure to wear appropriate glasses to protect your eyes from irritation. The cap makes it easier to slide in the water and prevents the hair from getting on the face, in addition to the hygiene issue. Women with dry and/or dyed hair should prefer silicone caps (instead of cloth) to avoid contact with chlorine as much as possible. If possible, stretch before and at the end of class. If you want a complementary localized work (important!) use a “rubber-band”, that elastic band with different calibers or even weight training. Good training !!
Those who practice swimming should exercise at least three times a week. This prevents the body from going into a rest process, not adapting to the new routine and impairing the performance of the activity.
The swimmer’s performance is important in this activity. Just speed is not enough. The technique will help to perform the exercise correctly.
An accessory that helps the muscles work are the fins. They increase flexibility in the ankle region and leg strength due to the resistance they generate.
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