Swimming is a great all-round activity, boosting fitness levels and helping to tame the stress hormones. It also helps to prevent chronic disease like heart disease and diabetes and can help people with long-term health conditions cope with the pain of arthritis. Plus it’s fun! It’s no wonder we love it so much. This amazing workout works every part of your body and can even burn more calories than a run!
Swimming as a sport is incredibly popular and there are competitions at local, national and international level. It’s also an excellent form of rehabilitation for those recovering from injuries and a fantastic exercise for the whole family. Swimming isn’t just about getting a healthy exercise though, it’s about being in the water and enjoying the social aspects of being around others who are swimming too. It can also be a very competitive pursuit and can provide a sense of achievement just as much as running or playing tennis.
There are many different types of swimming, but freestyle and breaststroke remain the most common for recreational swimming and competitions. Other types include butterfly, backstroke, and medley swims. Each stroke targets different muscles and requires a variety of skills. Some are easier to master than others, but all offer the same benefits of cardiovascular health and muscle strength.
A good technique is essential for all swimmers, especially beginners. As you move through the water it is important that you swim in a straight line, rather than flailing and kicking. This makes it much easier to maintain your balance and to avoid hitting your head or feet on the sides of the pool.
The best way to learn is to go to a swimming club where professional coaches can teach you the right techniques. They can also help you develop your strength and endurance through targeted exercises, such as sprint training, or by increasing the length of your swimming sessions.
Once you’ve got the basics nailed, try some more advanced swimming exercises. These might include swimming sets with a reduced rest, such as 20 x 100m, and then doing some vertical pushups. This turns your swim into a strength session and will make you faster!
Another trick is to use a pull buoy when swimming, which is a small piece of foam that you place between your thighs while you swim. It removes the buoyancy created by your kick and allows you to focus on your arms instead. You can buy these at most sports stores.