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Swimming

Swimming

Exercise Description:

Swimming is probably the most perfect form of exercise. It is non-weight-bearing, and imposes no stress on the bones and joints. It improves cardiovascular conditioning and is an effective weight-control exercise.   The number of kilojoules you burn swimming depends on what stroke you use, how fast you swim, your swimming skills, and your body composition. Note, for many people, swimming can be a form of meditation with a calming effect.

What Muscles You Work:

Swimming uses most of the major muscle groups and strengthens both the upper and lower body.

Tips To Improve Your Swimming:

  • As you swim, think about a straight line from head to hips to legs. 
  • All parts of the stroke are integrally linked. Head position and kick determine how high you ride in the water. The timing of your breathing affects your alignment and also, to some extent, the path of your arms. 
  • As you swim, keep your head straight down; roll your body both ways, even if you only breathe on one side; don't over kick or you will tire out your legs. 
  • Alternate different strokes within the same workout to reduce boredom and work different muscle groups. 
  • Warm up and stretch before swimming hard. A few minutes of stretching before and after swimming will make your stroke smoother and more efficient, and will help relieve muscle soreness. 
  • After warming up and stretching, swim continuously for 10 minutes. Once you can do that comfortably, increase your swim time by 2 minutes every third session.
  • Do a total-body conditioning program. It is extremely important to strengthen the rotator cuff muscles to keep the shoulder joint tight, make shoulder-strengthening exercises part of your regular workout routine. Free weights allow you to isolate the rotator cuff muscles better than exercise machines. 
  • Drink plenty of fluids before and after your workout. It's easy to become dehydrated even during water workouts. 
  • For advanced swimmers: Get a stroke coach to boost performance. A coach can provide a structured, systematic swimming routine and help establish good stroke mechanics. A coach can teach you to cover the same distance with fewer strokes, making you a more efficient swimmer.

How Not To Get Hurt:

Be aware of the depth of the water and any potential hazards before going in. Know where the pool ladder and steps are. When swimming in the ocean or lakes, watch for rocks, pollution, currents, and sudden changes in water temperature. Never swim alone, regardless of your skill level. Since pool chemicals can irritate and dry the skin, shower immediately after swimming and apply moisturizing lotion.

Essential Equipment:

  • Comfortable, well-fitting swimwear. 
  • Swim goggles to protect your eyes from chlorine in pool water and to allow you to see under water. 
  • A swim cap.
  • Ear plugs, optional not essential.
  • A water-proof stopwatch to time your workouts. 
  • Hand paddles to increase arm and shoulder strength. 
  • Drink water, water, and more water.
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