Swimming has a great effect on he alth and figure. But even if you don't know how to swim, it's worth going to the swimming pool! In addition to swimming in the pool, you can practice, for example, aqua aerobics or aquacycling. Movement in water improves blood circulation, reduces swelling, strengthens muscles, shapes the figure. And at the same time, it does not tire like traditional gymnastics. See why it is still worth going to the swimming pool regularly and what are the he alth benefits of swimming.
Swimming belongs to the same group of physical activity as jogging or cycling. It is an aerobic training, i.e. one during which the muscles receive a large dose of oxygen necessary to burn energy reserves. Therefore, this type of sport is most effective in the fight against excess weight. Swimming has other advantages - it relieves the spine, engages all muscle groups and shapes the body.
Man is born with the swimming instinct. But since this reflex is not sustained in early childhood, it disappears. So we have to re-learn to move in water, which is not easy for everyone. However, it is worth acquiring this skill, because swimming is by far the most perfect form of activity, suitable for people of all ages, including the sick. It does not burden the locomotor system, and the effort is evenly distributed over the entire body.
Swimming and he alth
Swimming is he althy because it has a comprehensive impact on the body. Like any aerobic exercise, it lowers cholesterol, strengthens the heart and improves circulation. Regular training can help in the treatment of diseases such as hypertension, atherosclerosis, and diabetes. Swimming does not burden the joints as, for example, jogging, which is why it is recommended for obese people.
Read more: SWIMMING ADVANTAGES: strengthens the muscles and relieves the spine
Regardless of what style we swim, practically allmuscleswork. But back swimming is the easiest and most advisable in spine conditions. It does not cause such tension of the shoulder girdle and curvature of the cross as a frog. The "ridge" is recommended for some orthopedic defects, such as deepened scoliosis.
- Even so, I noticed that most people do frogs. Most often "in the director's way", that is, with your head up - says Małgorzata Witmanowicz, swimming instructor, specialist in recreation and tourism. - AgainstSeemingly, the frog is a difficult technique, especially the covered one, because it requires a precise combination of movement and breathing. The "ridge" is easier and he althier. But without exaggeration, you cannot hurt yourself with a frog during recreational swimming - and this is enough to keep fit and well-being. We don't have to swim competitively right away!
Check: Frog swimming - correct technique
Swimming and a slim figure
Not every movement in the water is effective in fighting overweight. If we do not have a well-mastered swimming technique, we will get tired quickly and the results will not be effective. It is important to know that the body begins to draw energy from the reserves in adipose tissue only after approx. 20 minutes of intense exercise. To deal with this, we must move properly in the water. So let's take a few lessons with an instructor who will correct our swimming style.
Sports swimming is not the only form of physical activity in water that helps you lose weight. A similar energy expenditure occurs during aqua aerobics, aqua fitness and corrective swimming. Weight loss specialists recommend 40 minutes of effort 3-4 times a week. This also applies to swimming.
See also: SLIMMING IN THE POOL. How To Swim And Exercise In Water To Lose Weight?
Swimming in the pool - where to start?
If you think that you will only meet great swimmers in thepool , you are wrong! Most people swim poorly. Some people cannot swim at all, but enjoy relaxing in the warm, shallow water. Therefore, do not wonder how far you are from the Olympic ideal, just see thatlearning to swimis not difficult.
Check out: 5 most popular swimming styles
Your teacher may be a friend who knows how to swim. You can also have an instructor who will teach you the basics in one or more lessons. It is worth doing this before the holidays. It is easier to learn the basics of swimming in the calm water of the pool than in the sea waves.
Learning to swimis best to start with backstroke (this is how babies learn). Just lie down on the water. The buoyancy force acts equally on the whole body, unlike when lying on the stomach (lifting the head above the water surface causes the rest of the body to sink).
How often should I swim in the pool to improve my condition?
Regularity is important. If you will swim for 30 minutes two or only once a week - that's enough. You will see the effects after a few weeks. While you might find it difficult to swim 3-4 lengths of the pool at first, after two months without effortyou will swim 10 lengths.
Anyone can swim, but people with heart failure, heart attack, and high pressure must exercise caution. In such cases, it is advisable to relax relax in the water and swim very slowly, which does not require much effort.
ImportantLearning to swim since childhood
If you want your child to feel like a fish in the water, it is best to start swimming lessons around four months of age (but parents with six-week-old babies also sign up for the courses). Playing in the water supports motor coordination. The child starts to crawl faster, has better motor skills and is more resistant to infections. The psychological aspect is equally important - creating a bond with the parent and the child's sense of security.
Every child can swim as long as there is no acute respiratory and urinary tract disease, heart defect or chlorine allergy.
When choosing a school, check who conducts the classes and whether they are a swimming instructor or lifeguard (there is no specialization for an infant trainer). Also find out if the organizer provides the right water temperature (32-34 degrees C). In the changing room there should be changing tables, tables and chairs to facilitate changing and caring for the baby.
Why should those who cannot swim also go to the pool
The mere movement in water has a beneficial effect on he alth and well-being, and it does not have to be intensive movement. Also, people who cannot swim can find a form of activity that is right for them.
You can sign up for aqua aerobics or exercise alone. Training in water is not as tiring as fitness on land, because thanks to the buoyancy we are lighter (the body of a person weighing 70 kg in water is only 7 kg). At the same time, the resistance of the water makes the muscles work harder.
- Gymnastics in the water strengthens the muscles and shapes the body without overloading the spine and joints - explains Małgorzata Witmanowicz. - And in the case of pregnant women, it improves blood circulation, reduces swelling of the limbs and strengthens the muscles of the buttocks and pelvis, which are so important in childbirth. However, because pregnant women should not tighten their abdominal muscles - they can swim, but only on their backs.
Safety at the pool
Most Polish swimming pools have a similar standard. It is true that the water is a closed circuit and is completely replaced only once a year, but modern purification systems guarantee its bacteriological purity. Mainly ozone is used to clean the water. This is not to say that there is no chlorine in it - it is still used as an antibacterial agent. Butthe most commonly used is a mixed system.
All swimming pools are controlled by the Sanitary Inspectorate, so you probably don't have to worry about getting infected with trichomoniasis or other microorganisms. Whether you come back from the pool, for example with athlete's foot, depends primarily on you. If you follow the rules of hygiene, i.e. wash the whole body thoroughly before and after swimming, you will avoid unpleasant surprises.
- You can find lint in the water much more often than bacteria - says Małgosia. - It's the fault of simple hygiene negligence. Fortunately, more and more people know how to behave in the swimming pool.
Particular care should be taken only by pregnant women, because during this period the body is weaker and it is much easier to get infections of the genital tract.
For the sake of he alth
- Do not swim right after eating or completely on an empty stomach (preferably go to the pool two hours after a meal).
- Slippers protect the feet against slipping, but also against fungal infections.
- If chlorinated water causes irritation to your eyes, rinse them with saline after leaving the pool.
- After swimming, wash your body thoroughly with soap and hair with shampoo. Before getting dressed, apply a moisturizing lotion to your skin.
- During menstruation, better give up swimming.
What to remember before going to the swimming pool?
- Take a close-fitting suit, a cap, flip-flops, a towel and cosmetics (soap, shampoo, body lotion) to the pool.
- Leave your jewelry in the cloakroom. If you have a plaster stuck on it, take it off.
- Remove your makeup and wash your entire body thoroughly.
- When entering the pool hall, disinfect your feet in a basin with a disinfectant
- Do not swim in optical glasses - you can wear lenses and in parks, but the best swimming pools with optical glasses are the best.
- Remember: in the swimming pool hall and in the locker room you are not allowed to run or shout. Jumping into the water is forbidden.
As a prophylactic protection against infections caused by water remaining in the ear canal, before bathing, use an earwax remover, e.g. ear spray or ordinary paraffin.
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