The Benefits of Swimming
Swimming, one of the most popular activities in the country, is a fun, active, and healthy way to spend leisure time. Every year, millions of people visit "recreational water" sites, such
as swimming pools, water parks, hot tubs, lakes, rivers, or the ocean. Splashing in the pool on a hot, summer day is a perfect way to cool off, and an even better way to get in some aerobic exercise. The water tends
to be kinder to your joints and takes the weight off, helping you exercise with a lower chance of strain or injury. Swimming develops muscular endurance and there is some data out there to suggest that it will
reduce risk of future cardiovascular disease.
Additionally, even though swimming is kind to your joints, it doesn't place any stress on your bones. Weight-bearing exercise is essential for maintaining
bone mass and building strong bones. You should supplement your swim with some other activities, such as walking, running or lifting weights. Swimming tones your entire body while providing an excellent
cardiovascular workout; it strengthens your heart muscle and improves delivery of oxygen to muscles. It's also a uniquely gentle, relaxing activity that almost anyone can do.
Swimming for Fitness
If you plan to start a swimming routine, purchase a pair of goggles for awimming in a chlorinated pool and have access to a paddleboard or kickboard to support your upper body when doing
kicking exercises. Assuming that you are an average swimmer, interval training three days a week is recommended for overall physical fitness improvement. Try swimming a lap, then resting for 30 seconds. If
that's too easy, swim for 5 minutes and rest for one, working up to a total of 30 minutes of active swimming.
Once you're fit, your workout can increase to easy stroking for five to ten minutes to
increase your heart rate, followed by 20 to 40 minutes of continuous swimming. The strokes you use will depend on your level of expertise and personal preference; the four main styles are backstroke, sidestroke,
crawl or freestyle, and breaststroke. A good routine should include more than one, so you can work different muscle groups.
After the main workout, do about five minutes of relaxed, easy swimming to give your
heart rate a chance to slow down; follow that by stretching your arms and legs. By the way, you do sweat during an aquatic workout, so drink water before and after swimming. You might consider bringing a water
bottle to the pool, too, and drinking whenever you rest.
Accessories
Of course, you'll need a swimsuit that fits you comfortably and that won't need adjusting during exercise. For women, a one-piece is the best bet; for men, racing-style suits make
the most sense. A bathing cap is a necessity for those with long hair and goggles help protect the eyes from irritation caused by pool chlorine. And if you'll be swimming outdoors, don't forget to use lots
of good waterproof sunscreen. Check out the currrent styles in caps, bathing suits and pool eye-wear in our pool boyz photo gallery.
|
