Swimming is a great full-body workout that strengthens the muscles, raises your metabolic rate and helps reduce stress. Whether you’re a competitive swimmer or just looking for a way to stay healthy, you can reap the benefits of this sport any time of day. In fact, research suggests that you might see better results in your swim if you do it at night rather than during the day.
Getting in shape for swimming requires more than just a good diet and exercise. You also have to learn how to move through water effectively, balance yourself and propel yourself forward. That’s why professional swimmers start training at a young age and spend hours in the pool each week. They are constantly focusing on improving their balance, propulsion and breathing to increase their efficiency.
While there are some general rules of etiquette that every swimmer should know, some rules (such as lane management) may differ from program to program or facility to facility. When you swim at a new place, it’s always best to ask for guidance from someone on deck. A coach or other staff member is a great option, especially if you’re not sure what to do when entering the water or during a competition.
Once you’ve found a comfortable place in the water, enter slowly and carefully to avoid interfering with other swimmers. Once you’re in, check the walls and lane lines to make sure you’re not interfering with anyone else. Also be mindful of your lanemates, especially during backstroke, when collisions are most likely to occur.
A proper body position is essential for freestyle, backstroke and breaststroke. Keep your head above water at all times, and don’t tuck too low or you might have difficulty breathing. Rotate your whole body gently as you stroke. In backstroke, rotate your upper body more than in freestyle, but don’t overdo it. It’s important to breathe through your nose, and remember to exhale slowly.
The rotation you use in freestyle and backstroke is crucial to your success in the water, but it’s even more important during a turn. When you’re about to take a turn, signal to your lanemate that you want to pass them by gently tapping on the feet of the person in front of you. If there’s room to do so, yield to the faster swimmer and let them pass you on the inside of your lane.
It might not get you the same high as a runner’s or a cyclist’s, but research shows that swimming can be just as effective at alleviating stress and depression. In one study, participants took a questionnaire designed to measure their mood before and after participating in a 10-week swimming program or simply exercising for the same period of time. The results showed that those who swam experienced a greater reduction in their depression levels than the control group.