Swimming is one of the most popular exercise activities in America – more people visit recreation water venues than all other types of fitness facilities combined. The health and fitness benefits of this low-impact activity are numerous. Swimming engages major muscle groups, improves cardiovascular endurance, and builds strength without excessive stress on the skeletal system. It also promotes discipline and perseverance – skills that can benefit individuals in their lives outside the pool.
Swimmers move their arms synchronously while kicking their legs to create forward propulsion in the water. This is why it is so important to learn the proper arm stroke from an early age. As a child, your child will probably start by learning the backstroke and freestyle — these are the most common swim strokes used in competitive swimming. Regardless of the stroke you learn, it is important to practice and perfect it to increase efficiency.
Once the basic strokes are learned, swimmers should work to extend their arm reach and enhance the power of each stroke. Extend the arm out in front of you with your palm facing down and then turn it on the side. This action, called the catch, is where the majority of the power in each stroke comes from.
The other key aspect of the arm stroke is to keep the biceps and triceps tight during the pull. Many adults struggle with this part of the arm stroke. The key is to not let your elbow move past a 90-degree angle, which can cause unnecessary fatigue.
A great way to make a smooth and powerful stroke is to use the entire body when pushing off of the wall, especially when starting out of a deep end of the pool. This allows for more momentum and a faster stroke.
Another good tip is to push off of the wall and swim into a lane rather than straight out into open water. This gives swimmers more control of their speed and direction, which is especially helpful in open water competitions.
Swimmers who swim in open water competitions are often racing against a current. It’s important for them to be aware of where the current is going, so they can avoid getting caught up in a dangerous situation. This is why swimmers should always check in with a lifeguard and have a buddy who can swim close by.
If you are ever caught in a rip current, don’t try to fight it. Instead, swim parallel to the shore and work your way towards the shallows, if possible. If you get tired, swim slowly and take short breaths. This will reduce the amount of stress hormones cortisol and adrenaline being released, while boosting feel-good endorphins — nature’s mood lifters. The cool water, tranquil appearance and relaxed breathing of swimming help to further alleviate stress. If possible, motion to the lifeguard or yell “Help” for help.