Swimming is that kind of sport that brings together people of all conditions. The activity doesn't have much impact, so even children, pregnant women and people with joint problems tend to do well.
The benefits of swimming are many. And it is considered one of the most complete sports of all, as it works cardiorespiratory function, while training various muscle groups with Lifeguard Class.
Even if you're not a Michael Phelps in the sport, that doesn't stop you from dedicating yourself to training in the pool and being able to build stronger muscles.
Check out the advantages of the sport below and learn how to perform well in it!
- Check out 7 benefits of swimming for your health
- How to start swimming training?
- How can I improve my swimming training?
Check out 7 benefits of swimming for your health
Like other physical activities, swimming has many advantages. We've gathered the main benefits of swimming in physical!
1. Stimulates weight loss
Swimming leads to intense energy expenditure, promoting the reduction of body fat and weight loss. A 50-minute class can lead to a caloric expenditure of 450kcal . However, know that these numbers vary for each person, as factors such as metabolic rate and intensity of practice are major influencers.
2. Improves the respiratory system
Basically, all sports improve the cardiorespiratory condition, however, swimming forces us to regulate breathing in the correct way .
It strengthens the lungs and helps in dilating the bronchi. In addition, the horizontal position of the body in this practice, in an environment of high air humidity, produces less dryness of the airways. Water pressure, in turn, helps with exhalation. This makes this sport highly recommended for those who have asthma or bronchitis .
3. Improves heart health
The movements made when swimming strengthen the muscles of the heart . The activity helps in the production of nitric oxide, generating vasodilation and improving blood circulation. With this, the heart starts pumping more blood, and the beats are more stable.
For those who have fat on the walls of the arteries, as in the case of atherosclerosis, swimming is highly recommended.
4. Improves cognitive and social skills
It also contributes to gains in motor coordination, intellectual development and social skills. For children, especially, this is very positive. In addition, it is beneficial for the mother's relationship with the baby, as it provides more physical contact and generates a feeling of comfort.
5. It has low impact
Another great benefit is that swimming is a non-impact sport, unlike, say, running. In addition to bones and joints not being at risk, they are strengthened, which can relieve pain caused by diseases such as osteoarthritis and arthritis .
6. Tones the muscles
Water is denser than air. This means that the force done inside the pool is greater than outdoors . Work promotes endurance and muscle toning. Not to mention that the activity can involve several muscle groups simultaneously, such as the abdomen, trunk, arms, glutes, legs and chest.
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7. Improves sleep
Water also helps to relax. Activities inside it usually require a lot of effort from the body, promoting an increased feeling of drowsiness and a more peaceful night.
How to start swimming training?
The beginning of any physical activity must have the help of a teacher. It creates a plan, considering the person's conditioning and their needs related to fat loss and mass gain.
The nutritionist also enters the program. It helps with nutrition, which is very important to give the swimmer the energy he needs.
Regarding frequency, in general, the WHO recommends at least 30 minutes 3 times a week . However, the training periodization, the intensity of each session and the duration time can be determined according to the person's goals and lifestyle .
If, for example, someone is already a bodybuilder , it is nice to know beforehand that both exercises require a lot of strength and disposition. Training them intensively will require professional planning. On the other hand, someone who plays both sports as a hobby won't have to worry as much. Just schedule the workouts for the days and times available.
Those who want hypertrophy , do weight training, and want to swim to, for example, increase cardiorespiratory endurance and muscle strength, need to perform the activities on alternate days. This is because the energy required in one of them can influence the performance of the other. Now, those who want to lose body fat can even swim after weight training.
How can I improve my swimming training?
There are several tricks to perfect your workouts. One of the most used is to have a stopwatch to control the time in a certain distance. It must always be monitored, and the swimmer must set goals to optimize it. The idea is to improve performance, just like you do in a race .
A trick that not everyone knows, but that is worth a lot, is to always keep the abdomen contracted . This improves posture, helps with better strokes and increases performance.
Do not forget about correct breathing . It is very common for beginners to hold their breath, without realizing it, during the execution of the exercises. This compromises the practice, as the person is short of breath. One pattern is to exhale every three strokes, to help bring more oxygen to all parts of the body.
Also, pay attention to technique. The biodynamics of swimming facilitates performance in classes. It is also what helps to build a more beautiful body. So, it's no use wanting to swim as fast as possible, but not doing the exercise right.
Finally, as we recommend for beginners, nutrition should be taken even more seriously by those who want to improve results. The nutrients ingested in the pre-workout are the fuel for intense classes. And those consumed in the post-workout help to build better musculature.
As you have seen, there are many benefits of swimming, and the sport can be performed for a variety of purposes. For those who want to get serious, it's nice to train often, because, as they say, practice makes perfect of the Online Lifeguard Training near me.
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