How To Start Swimming To Get Exercise
One of the most important components of physical fitness is stability. Finding activities that can be both long-term exercise (and fun!) Makes it easy to adapt to your current schedule, goals, and overall needs. It is also important to keep separate from your fitness routine — different exercise styles can help you adjust and increase your intensity.
Swimming is a full-fledged, non-invasive exercise, great for all body shapes and sizes. There are many benefits to swimming, which include reducing stress, improving strength, and supporting heart health.
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Benefits of Swimming
Swimming offers many benefits, from heart health to reducing stress. A full body workout that is useful for most bodies.
Low Impact and Low Risk
Swimming is a non-invasive activity, making it ideal for anyone with arthritis, multiple sclerosis, osteoporosis, or joint conditions. In addition, the soft water resistance it provides makes it a safe exercise.1
A 2016 study found that swimming helps people with osteoarthritis regularly. Participants swim 45 minutes a day, three times a week for three months. As a result, they see an improvement in physical fitness and muscle strength. They even experienced a significant reduction in pain associated with stiffness.2
It is accessible
Swimming is an excellent exercise for any body type, fitness level, and many medical conditions. If you have a disability or injury, swimming can help alleviate the pain you feel while providing good exercise.1
Swimming is safe during pregnancy because the risk of injury is reduced. In addition, you can swim or do aqua exercises.3
"Some high-impact cardio exercises, such as running, can actually increase your body weight four to five times around the waist and knees, while swimming raises those issues," adds Dan Jonhenry, a certified personal trainer and strength trainer at Retro Fitness. .
Provides Full Body Exercise
Swimming is a great way to get a full body workout. "Swimming uses almost every muscle group in your body. Your arms, shoulders, and chest muscles are used to pull you out of the water, as is your backbone. Your glutes, hamstrings, quads, and calves all work when you kick," says Jennifer Conroyd. , a certified ACE trainer and founder of Fluid Running, a firm in deep water firm.
Swimming includes both cardio exercise and strength training. "Swimming is an excellent exercise that strengthens muscles while building strength and endurance," explains Chris DeJong, a five-time national swimmer and founder of Big Blue Swim School.
When you swim, water provides resistance to your body, improving body strength and muscle tone. It also improves cardio endurance and flexibility.4
Supports Heart Health
Like other forms of exercise, swimming supports heart health. The 2012 study focused on 43 people, an average age 60, with prehypertension or first stage hypertension. After swimming for 12 weeks, their normal systolic blood pressure dropped dramatically. They also have better cardiovascular health.5
Exercising vigorous swimming for eight weeks has been shown to have many health benefits. It lowers systolic blood pressure, helps strengthen blood vessels, and improves blood flow to the brain.6
Why You Should Add Cardio to Your Exercise Program
It can improve weight loss
If your health goals include weight loss, swimming can help because of your ability to burn calories. For example, an 185-pound swimmer who runs 30 minutes can burn 420 calories. That gives the important calorie deficit of the day.7
Releases Pressure
Another study examined the effects of swimming on stress and depression. Researchers gave 101 people questions before and after swimming. Forty-four of those people felt depressed and slightly stressed before swimming. After swimming, that number dropped to only eight people.8
How to Start Swimming
It is never too late to learn to swim. Lessons are often found in local gyms and lakes — this option helps you learn to swim in a safe environment for a professional.
My first advice would be to take a lesson when you are just beginning to know the basics of how your body moves in water. Once you have a basic understanding of balance and movement, you can begin to move yourself in the water with great efficiency,
- UCHRIS DEJONG
What You Need To Swim To Exercise
Proper swimming equipment can help make your workouts more satisfying and help your workout.
Invest in a well-fitting swimsuit that tightens slightly and does not hinder your movement.
Towel: Towel is a must for swimming. You need something to help you dry and stay warm after swimming.
Swimming Cap: Swimming caps protect your hair from the elements and keep your hair free from your appearance while swimming. It will also help you to stay organized in the pool.9
Goggles: Goggles protect your eyes and help you see better underwater. Find a comfortable, affordable pair.
Kicking Board: Many indoor pools will have kicking boards for swimmers who can borrow during their time in the water. If not, you will need to get yours. Lean your upper body on the board and kick, focusing on lower body function.
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Pull the buoy: In contrast to the kick board, this will help you focus on your arm work. Place it between your upper thighs to help your legs float as you pull with your arms.
Where You Can Swim
You can swim indoors or outdoors. There are a few options: check with your local YMCA, your local gym, or see if your community has a community pool.
Follow the rules for swimming in these areas. There are usually different routes for different levels of swimming so you don't swim against other people.