Benefits of Swimming

Benefits Of Swimming, You Were Unaware Of!

Have you ever thought of the benefits of swimming? Of course, all the sports are useful for people, as they are source of energy, health and beauty. However, swimming can be considered as exceptional sport in terms of advantages it provides to the people.

Many people believe that aerobics is the best way to lose weight; however, it has been proven that exercising in the water has better effect on your body. The reason for this is that water “carries” the most part of your body weight (some 80-90%), while you have to control only the limited 10-20%.

This always helps you to exercise your body more effectively to lose some kilograms, especially if you are overweight (you can mainly work on your stiff muscles and your sore joints). If you suffer from arthritis then swimming will be your best medicine.

In water your joints and muscles are protected from stress, as you avoid the harsh impact of your surroundings. Scientists from the University of South Carolina, based on their research results, have come to a conclusion that swimming is boosting human life (fountain of life).

Swimming burns around 150 calories every 10 minutes; this might vary depending on your physiology and intensive speed. If you consider exercising in the water you need to know that it provides additional 12-14% flexibility to your body. Besides, it protects you from overheat, allowing exercising for a longer time.

Swimming increases and develops blood circulation in the body, improves the physical condition, keeps the weight under control, strengthens your muscles, builds up endurance, improves heart functionality, keeps muscular balance, etc.

On the other hand it is a sport that offers you fun alternatives (various kinds of water sports that are inseparable from swimming) allows you enjoying the time with your friends and family.

Many people around the world face the issues caused by high level cholesterol. Swimming is one of those unique sports that help you maintain right level of it. Diabetes, another issue many people face, can be somehow controlled by swimming. Being more specific, if you swim for about 30 minutes 3 times a week, it will help you reduce (by 10%) the risk of occurrence of type 2 diabetes.

American Diabetics Association suggests that people having diabetes should be spending weekly around 150 minutes in the swimming pool.

On the other hand, when swimming, chemicals named endorphins are being realized by the body, increasing the spirit of the swimmer and providing good mood.

Swimming has also been proved to be a good “vitamin” for the brain. During swimming the cells lost as a result of stress are being replaced during the process called hippocampal neurogenesis.

Finally, swimming is simply fun – this is a type of sport that you can enjoy with your friends and family on regular basis. This way you get 2 benefits in 1 – a healthier life and more time spent with your beloved ones.

If you are a fan of water sports and can allocate some 1-1.5 hours weekly for better health than swimming should be your first choice.

Swimming Games for Kids in 2020

{20+} Swimming Games for Kids

Swimming is not only good for health but also very enjoying activity for adults and kids. There are many benefits of swimming, such as physical activity improves cognitive abilities of all ages including kids. However we are not going to talk about swimming benefits in this article, instead we are talking about fun part of the swimming 🙂 more specifically swimming pool games.

We are discussing some of the very interesting and fun games adults and kids can play in a swimming pool. Here is a list of 20+ games that kids can play indoor or outdoor swimming pool.

Note: this list is keep updated, keep us inform about any other game that you think we missed.

Swimming Pool Games for Kids in 2020

1 – Popsicle

In this pool game, you will require 4 or more players. It is a fun game. Designate an area in the pool where all the participants gather. Every member has to stand with their heads above the water surface. With mutual consent, you will choose It person. He will tag the rest. The tag player will stand still in the place with its handstand above their heads like a popsicle. A person cannot be tagged underwater.

2 – Ping pong Scramble

You can add up to 5 or more participants. A member can put numbers or choose different ping pong balls for teams. One member will toss the balls in the pool while team members of both the teams will collect their respective balls. It is an enjoyable pursuit.

3 – Noodle tennis

The things require are one noodle per player and a beach ball. Two teams are evenly divided. They serve the beach ball with noodles. It is important to keep it in the air. If the ball touches the water the opponent team gets the point.

4 – Noodle Joust

it is a game played by an even number of players. Two players sit in the center of the pool in an inflatable raft. All the others try to knock them off the raft with the help of noodle.

5 – Belly flop contest

It is a game for the brave ones. Players have to jump into the pool belly first. The game is to create the loudest sound of the clap when a player dives. It needs high pain tolerance.

6 – Breath-holding contest

Keeping an eye on the stopwatch, players take a deep breath and go underwater. They stay underwater for as long as they can. A judge keeps an eye on the recorded time. the player who stays under the water for long is the winner of the game. There is a warning of lightheadedness and hyperventilation with this game.

7 – Deep-sea treasure hunt

In this fun game, a person tosses a handful of various coins, nickels, dimes, and pennies in the pool. Players are asked to search the sunken treasure. They are given a time limit to collect the coins. The player who collects more is the winner. Players can dive in and collect all the coins at once or can dive more than once in the time limit.

8 – Dolphins and Sharks

In this game, even numbers of players are required. All the players are divided into two teams. One player is selected as a leader who randomly calls out a team. The called out team swims to the safest area quickly. Meanwhile, the other team tries to tag as many swimmers as they can. For a fun twist, the tag players now have to join the opposing teams.

9 – Floatie race

It is a fun race on an inflatable object. It can be a tube or sharks or crocodile or anything. Players are called out to line up on their floaties on side of the pool. On the go, the players have to race to get to the opposite end of the pool on their floaties.

10 – Duck push

It is a fun game with rubber duck involved. The players line up on one side of the pool with rubber ducks in front of them. The goal is to race the rubber duck to the finishing line by using the player’s nose or breath. There is a strong warning of no touching or holding the duck. To make the game more fun players are allowed to divert opponents’ ducks but no hands involved.

11 – Handstand contest

It is a classic swimming pool game. It is a popular and simple contest. Players compete while standing on their hands in the water keeping their feet apart out of the water. The judge notices a time for how long a player holds breathe underwater. The player has to handstand underwater for the longest. If he falls over or his feet touch the surface, he loses the game instantly.

12 – Splash dance

Eight or more players are required in this game. It is a synchronized game where teams have to be creative and funny to present their dance skit. In splash, dance players can use props costumes and even the lighting around the pool to enhance their dance presentation.

13 – F.I.S.H

It is a creative and fun game of shadowing your opponent. A player has to move exactly as his opponent. When playing F.I.S.H a player copies all the actions of the opponent. Being unsuccessful in copying your opponent and spelling out F.I.S.H can lead to lose the game.

14 – Invisi-bottle

It is a pool game with the concept of the needle in the haystack. All the players are asked to face opposite to the pool. A player goes in the pool and fill up the bottle with the water and drops it in the pool. On the count, the players are asked to turn around and find the bottle in the pool.

15 – Pennies in the pool

This game is about having fun with pennies inside the pool. The contestants are divided into two teams and both the teams are asked to search for the pennies. The team that collects more pennies wins the game.

16 – Wishing pond

It is a fun driving game for kids where they dive to the bottom of the pool and collect nickels thrown by their parents. The collection of nickels determines the winner of the game.

Nutrition for Swimmers to Build Muscle

5 Nutrition Recommendations for Swimmers

Swimming is a standout among the most testing perseverance sports on earth. If you don’t trust me try this, get in a pool and swim several laps as quickly as possible.

Is it accurate to say that you are drained yet? I bet you are (?)

Ensure you swim near the edge of the pool so you can hook on when you have to stop to swallow for air.

The measure of perseverance it takes to be a decent swimmer is the reason a swimmer’s sustenance is so urgent to their quality and speed in the water.

As a swimmer, it is critical to focus on the kind of nutrition that you are putting into your body. Regardless of the amount you swim or train, without the correct eating routine and enhancements, you will sink as opposed to swimming.

Importance of Nutrition for Swimmers

Nutrition for SwimmersGetting your nutrition right is key for athletic achievement. The correct dinner and nibble decisions consistently will fundamentally improve your presentation in preparing and rivalry.

You will almost certainly train more earnestly for more, recuperate snappier between swim rehearses and, in particular, race quicker at swim meets.

That, however, you will remain more advantageous all through the season, which implies less preparing days and rivalries missed through disorder.

Foods to Eat for Swimmers

World class swimmers take superb enhancements over a nutritious eating regimen that incorporates:

  • Organic vegetables
  • Organic fruit
  • Organic nuts
  • Organic meat (steak, chicken, wild fish) for protein.
  • If you are a veggie lover swimmer, ensure you take some sort of protein supplement, (ideally soy protein since it is plant based).
  • I can’t pressure enough the significance of protein for a swimmer’s nourishment.

How Frequently Does a Good Swimmer Eat?

A swimmer that is preparing vigorously (over two hours per day) ought to eat four to seven times each day, yet they ought to eat light every supper.

Eating substantial sustenance or eating a lot at one sitting will burden a decent swimmer and make them dormant and unfit to prepare.

What number of Calories Should a Swimmer devour in a Day?

For the duration of the day, an Olympic swimmer will regularly devour four to five thousand calories, allowed they train eight to ten hours per day.

If you are vigorously into preparing in the pool and are thinking about what number of calories you ought to devour to give you ideal vitality levels, you ought to counsel your neighborhood confirmed medicinal services supplier.

Simply recollect, what you put into your body as a swimmer is similarly as essential to your sustenance as how much.

If you are unsure about how much calories you burned while swimming, check Calories counter Calculator.

Conclusion

Swimmers – the time has come to quit leaving your nourishment coasting in the pool.

I promise you that on the off chance that you proceed to prepare and execute the over swimmers’ sustenance suggestions into your eating regimen, you will most likely swim quicker and longer as a result of it.

Try not to underestimate your swimming nourishment – it is similarly as significant as your hours in the pool.

Muscle Cramps While Swimming? Treatment & How to Avoid it

What Are Muscle Cramps?

A muscle cramp is a condition of contraction of muscles in which certain nerves get pulled due to certain body movement that can be caused due to various reasons.

Muscle Cramps While SwimmingThough nerve stretching is one of the main reasons for muscle cramps, there are a couple of other conditions as well that causes a particular muscle to contract.

Although muscles cramps are not harmful, they can cause severe pain for a small, amount of time. As a result, you can’t use the affected muscle for a particular period.

Surely a condition you don’t want to suffer while swimming, there are ways to avoid muscle cramps.

Causes of Muscle Cramps While Swimming:

It usually happens due to:

  1. Dehydration: coaches usually ask their players to drink more and more water as they do intense exercise. And they lose more water than ingesting.
  2. Muscle strain: overuse of a particular muscle while moving your arms and legs to and fro while swimming to maintain the speed with the competitors.
  3. Muscle fatigue: to swim better, the players go to the gym to make the perfect body tone. They lift heavy weights etc. And when they use their legs and arms in swimming, there are more chances of contraction of muscles.

They jump and bite you out of nowhere and leave you gasping in between the competition.

Due to which a person cannot use the particular muscle due to the contraction of that muscle.

That contraction causes severe damage sometimes, and a person is unable to perform his daily tasks with ease.

It causes you discomfort and can turn into swelling or redness. Muscles become weak, and it causes the pulling of muscles on and off.

This is the time to need to see a doctor and not to try self-medication to prevent more pain, although muscle cramps are rarely serious enough to see a doctor.

Precautions on How to Deal With Muscle Cramps:

Cramps while SwimmingMuscle cramps that occur in heel or toes are easy to overcome, but the ones in calf, neck or hamstring (one of the three posterior thigh muscles in between the hip and the knee) are the worse and difficult to handle.

After stretching out on the pool deck for a while, you slide back in the water and do the rest of the workout on half of the speed.

There are little basic precautions to take to avoid muscle cramps. That is:

  1. Stay hydrated: drink at least a liter of water 60 minutes before competition or practice, so all the fluids are absorbed and available at the time of need.
  2. Use salt: if you sweat a lot, add a pinch of salt in your water to avoid cramping up
  3. Stretching: gently stretching the affected area can help in soothing the soreness and immediate pain.
  4. Be intense accordingly: cramps usually happen when we push ourselves way harder than required or more intense than we are trained. Therefore, it’s not suitable for an average experienced person to be more intense than required.

However, if you help yourself accordingly, you won’t be suffering from any pain.

How to Float in Water for Beginners

How to Float in Water

How to Float in Water for Beginners

Are you beginner swimmer and looking for how to swim?

You have come to the right place, in this tutorial we will look at how to float in water.

Floating in water is a basic thing and every swimmer must learn to float in water before they can go in advance swimming part.

Floating in water is valuable not only for survival, but also for relaxation and improving your swimming skills.

Think and believe that you can float.

Never fear the water as your instructor is with you to provide the confidence to overcome your primary fears, help you relax in the water and remember, your environment is safe.

Before you know, it you will be floating around like a bunch of life savers. Like the fish, your body has flotation features.

Remember the basic principle of physics that says:

Things with density higher than water will sink in water.

By weight, your body is roughly two-thirds water and this means that your density is similar to that of water so you do not need much effort to float on top.

The composition of your body affects your natural ability to float. By the way guys, men’s muscle density is greater than women. So, if you are young, a man, or a very athletic woman with good mechanics and technique, you be able to float easily.

Note that your lung has the capacity to stay on top of water. With higher lung capacity, floating is easier for two reasons.

First, you have larger air pockets in their chest and second, you tend to have more oxygen circulating throughout your body. The density of the oxygen is less in water, so the more oxygen you have in your body, the more buoyant you will be.

Your body has more inclination to float than to sink.

Here are four ways to help you float in water. After I explain the technique, you will feel confident that you can do it.

Learn relaxing technique

Learn to relax as if your entire body has no weight for this is the key to floating. As soon as you master this skill, you will be able to float. Go to the shallow part of the pool to practice until you have confidence in yourself for floating is a natural ability.

Get your face used to being in the water as this is another factor that can add to your fears. Breathe deeply to help your body relax and bring more oxygen into your body so you more buoyant.

While in a floating position, look at the sky and for some moments, while holding your breath, feel how essentially weightless you are atop the water. Exhale and repeat.

Improve your mechanics in floating

It is like lying down on your bed, slowly get on the water by allowing your shoulders and head to recline. Continue to breathe naturally while small hand movements will allow you to stay face up with your mouth and nose out of the water, and continue to breathe as it you are in your bed, relax back slowly into the water naturally.

If your legs have the tendency to sink, two choices: reach hands above the head or push yourself a bit from the bottom.

To provide more leverage so you can lift your legs above the surface, create a long lasting support over your waist by reaching reach arms above your head. At least, your legs are brought higher than the water.

Core strength technique

Your abdominal muscles must be engaged to lift your lower body toward the surface, utilizing your core strength. Your mind and body are powerfully linked. Imagine that you are pulling a string to the water surface of your belly and your feet, just leave your muscles to organize themselves and watch what happens!

Kick very gently and while, alternating leg movements help force them to the surface and keep your balanced. Small movements with your hands and feet will help keep you stabilized and close to the surface of the water.

Enjoy the weightlessness

Once you have relaxed and are floating on your back take a moment to enjoy the feeling of the water holding up and pressure is eased off joints and muscles. A pool noodle will help support your shoulders or knees for indefinite periods of floating. These should be used as your aides on how to float in water.

Different Types of Floating

Horizontal Survival Float

When the swimmer anticipates staying in the open water for a longer period to time, the horizontal survival float is used as this floating position is the most energy efficient.

Lie face down on the water’s surface while you extend your arms to your sides and the elbows are bent so your forward hands are within a foot of your head. To offer wider surface area for greater buoyancy, spread your legs apart.

Vertical Survival Float

To execute the vertical survival float, with your head near the surface, stand in the water. Keeping your arms to your side and slightly in front of you, bend your elbows. To prevent movements, cross your feet at the ankles.

Since you will only sink a fewer inches beneath the water’s surface, take a full complete breath of air.

Back Float

For short periods of rest, the back float is usually the type used by recreational swimmers. On the water surface as you are on a firm mattress, lie down with your back slightly arched.

Keep arms to your side while moving them in small circles back and forth to keep your upper body on the surface.

Treading Water

At all times, use the arms and legs to keep the head above water surface. To stay afloat move your hands beneath the water’s surface following a figure-eight pattern and move your legs as if pedaling a bicycle.

The most energy is used in treading water so use it only when you need a better view of the surroundings.

You only need to practice what you learn – I congratulate all of you young people who are now equipped with the skill on how to float in water. An important skill for all ages, it will help you in facing your life’s journey. Just float with confidence.

Here is a video tutorial showing How to Float in Water