Swimming is one of the most popular sports: it is liked by young and old and has very few absolute contraindications. The mere fact of being practiced in water makes it ideal for those with joint problems and those who risk having them, such as the obese.. When we immerse ourselves in the pool or the sea, the body loses, in fact, from 50 to 90 percent of its weight because it is the water that supports us. On the other hand, they gain heart, weight and strength. Pay attention only to the back with lifeguard course near me.
The benefits of swimming
Among the various sporting activities, swimming is one of the most complete. It offers the benefits of aerobic activities, increases strength and reduces fat mass in favor of muscle mass. Furthermore, being performed in zero gravity, it allows not to overload the joints.
In particular:
improves respiratory capacity; promotes relaxation and has positive effects on mood; increases muscle endurance, strength and flexibility; allows you to burn many calories, depending on the style practiced and the pace of training; it does not stress the joints, so it is also suitable for obese people or in the presence of musculoskeletal problems.
It activates the cardiovascular system, with positive effects on heart rate and blood pressure; reduces the risk of diabetes and lowers cholesterol and triglyceride levels in the blood; involves the whole body and tones almost all muscle groups, to varying degrees depending on the style practiced with American lifeguard Association Va.
The calories burned
Calories burned in 30 minutes of swimming:
- 90-220 swimming for fun
- 150 - 370 moderate swimming
- 220 - 550 competitive swimming
How to train
The ideal is to train three times a week, but even two are enough. The important thing is to be constant.
As for the time to devote to training, you can start with half an hour and gradually increase up to an hour.
In general it is useful to set yourself a goal, for example to swim for as long as possible without breaks. At the beginning it will start with a few minutes until arriving with the passage of time in 20-30 minutes in a row.
In each session it is good to alternate the different styles and possibly add some exercises with the tablet, very useful for circulation (cellulite) and against the hypotonia of the elderly.
The advantages of each style
Freestyle: stretches the muscles of the limbs and back, tightens the buttocks, strengthens the abdomen.
Frog: suitable for developing the whole body and for increasing endurance. Helps tone the legs.
Back: Strengthens shoulders and legs and is perfect for stretching the back and shoulder muscles. It is recommended for back pain sufferers.
Dolphin: involves the entire musculature, but requires the technique and strength of athletes.
Swimming and children
Usually it starts around 4-6 years (first we talk about aquaticity).
Swimming may be contraindicated in case of severe scoliosis and if the child often suffers from otitis or other ENT pathologies.
The chlorine present in swimming pool water can be irritating, especially in allergic or asthmatic children. In these cases it is better to limit sports to just once a week.
Indications and contraindications
Swimming is a sport suitable for almost everyone and can be started at any age.
Before starting it is always useful to have a medical-sports check-up.
Some caution is necessary in the presence of cardiovascular or respiratory diseases, even more so if severe and poorly controlled. In these cases it is best to discuss with your doctor how to train without risk.
If you suffer from back pain or have hip problems (arthrosis) it is better to avoid the breaststroke style, while in the presence of herniated discs it is better not to swim in dolphin and arana.
A recent study reports that swimming is not suitable for those suffering from severe scoliosis, indeed it can be even harmful.
The precautions and advice
For optimal training it is important to learn to breathe correctly, being taught by experienced swimmers.
When swimming in the sea in summer, protect your skin with suitable sun screens to prevent sunburn, favored by the glare of the sun.
If you swim in open water (sea, lakes, rivers) pay attention to thermal shock and the risk of hypothermia. In case, bring a suitable wetsuit.
To keep warts and mycosis away, do not walk barefoot in the pool or in the showers and changing rooms, and do not share towels and bathrobes with others.
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