Swimming can be a great way to get in shape. It can burn a lot of calories, improve your cardiovascular health, and help you build strong muscles. Swimming also provides important social and mental benefits for all ages, including children. It can be a fun family activity or a social group sport, and it can even provide some relief from the stress of everyday life. It’s also a great way to stay healthy as you age, helping to prevent heart disease and maintain bone density, even after menopause.
The best swimming technique depends on which style of stroke you prefer. Freestyle is the most common stroke, and it requires good body position in the water and a powerful arm stroke to generate speed. It’s important to keep your elbow high in the water, and not to cross your arms across your chest. This will allow you to take a full breath of air with each stroke and not “catch” the water with your face as you take a breath, which can be inefficient.
Another great swimming stroke is the backstroke, which is very efficient and requires a little more skill to learn. During the backstroke, you should be in a “tummy float” on the surface of the water, and use your feet to move forward with flutter kicks. You can breathe through your mouth or nose with the backstroke, but it’s more effective to breathe on one side when you swim. This will help prevent water from collecting in your lungs and force you to gulp too much water, which can lead to hyperventilation and dizziness.
If you’re new to the sport of swimming, you may want to start off with a few private or group lessons before diving in. This will help you learn the different strokes, proper breathing techniques, and other helpful tips to maximize your workout. You can find adult swimming lessons at your local swim club or through the U.S. Masters Swimming database by zip code.
Workout communication: Depending on the facility and coach, workouts may be communicated through a pace clock, large lighted numerals displayed at each lane, written on a white board, or read over a speaker at the pool. If you’re unsure how to follow these instructions, ask a coach or a staff member for assistance.
Lane etiquette: There are usually slow, medium, and fast lanes, and it’s important to pay attention to swimmers around you to avoid creating waves and interfering with their flow. If you need to pass a person in front of you, gently tap their foot to let them know you’re coming up behind them and give them time to pull over to the side.
Be sure to hydrate well before, during and after your swim, as it can be easy to forget how thirsty you are in the cool water. Also, don’t underestimate how hard swimming is — even the strongest swimmers sweat! If you have any health concerns, consult your doctor before starting a new exercise program.