You don’t need to be a world-class swimmer to reap the many benefits of this full-body exercise. Swimming is a sport that can be enjoyed from childhood, well into the senior years. It is a low-impact, all-around workout that can help keep you strong and active, even with injuries or other physical limitations. It can also help you keep a healthy heart and improve your breathing. And of course, it can provide a fun and rewarding social outlet for you and your friends.
If you are new to swimming, start slowly and work up to the point where you can hold your breath underwater for a few minutes. You may want to try strength training exercises in the gym before you head to the pool, such as assisted or unassisted pull-ups, up to double digit reps. Squats and deadlifts of your bodyweight and overhead presses of half your bodyweight are other excellent exercises that can build muscle mass and increase your overall strength.
Once you feel confident enough to put your face in the water, spend some time walking around the pool and exploring the water. The more comfortable you are with the water, the better off you will be when it comes to swimming lessons. You should also invest in a swimsuit and a good pair of goggles.
One of the most difficult things about swimming is getting used to the water. It can be scary, but it’s a necessary step to becoming a good swimmer. It’s also important to be mindful of your posture, and to make sure that you are not straining in the water.
When you get the hang of it, try varying your strokes. Breaststroke is a great way to target different muscles and keep your legs and core strong. Freestyle and backstroke can also work on the arms and upper body. It’s also a good idea to do some distances without using your arms, just to improve your technique and reduce the chance of injury.
Aside from improving your overall health and fitness, swimming can also help you improve your mood. Research shows that it can relieve stress by releasing endorphins and helping you to relax. It’s not surprising that lifelong swimmers often report feeling happier after their workout.
Swimming competitions are divided into heats, or groups of competitors that race at the same time, and lane assignments are determined by seed times. The fastest swimmers get the inside lanes, while the slower swimmers are assigned to the outside. This system helps ensure that the best swimmers are not stuck in a lane that they cannot move through, which can lead to them having to swim slow and potentially affecting their final results.
If you’re looking for a fun and effective workout that is gentle on your joints, swimming may be the perfect sport for you. Set aside a few hours each week to swim, and you can see a number of health and fitness benefits.