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.

Losing Weight by Swimming

Best Way to Control Your Body Weight & Help You Lose Weight

For many years now swimming has been considered as one of the best methods to lose and control your weight. Till now no one was able to tell how many calories exactly the person can lose when swimming.

The approximate figure is 150 calories for every 10 minutes; this, of course, depends on several factors, such as the speed, swimming style, etc.

During swimming you use many muscles, thus your body needs to work harder in order to supply sufficient energy to your muscles, and thus it burns relatively more calories than the majority of other sports.

You will not see the effect of swimming after the first hour; keep in mind that to lose weight through swimming takes relatively longer time. On the other hand once you lost some weight you will not gain it back in a few days, like in case of many other sports.

Swimming alongside with a balanced diet will provide better results. However, if you are eager to keep a diet, make sure you do not eat after getting out of the pool.

The majority of people get exhausted after the swimming session, as the water takes a lot of energy. Not to gain extra weight after a hard workout; you need to avoid food for 2 hours after it.

If you are a beginner you need to take it slowly – swim for 30 seconds, give 30 seconds rest to your body and repeat it over and over again… Once you feel more confident try to swim 500 meters in 60 minutes. This will be a great work out for your body.

You will start losing weight after a few visits to the pool. When your body gets used to the pace, you will train your muscles rather than lose weight. Every time you feel that you are doing something with ease, it means that you need to fasten your pace.

When you become more experienced, you need to look for other alternatives to reach the desired goal. For instance, swim several laps without stop, go for a sprint – increase your speed for a couple of laps more and then slow down for the next lap.

Add some exercises to your training as well. As water is 800 times denser, compared to the air, exercising in the water guarantees better results.

On the other hand you need to keep in mind that many people’s appetite is being simulated after exhausting workout in the pool/sea (especially if the water is rather cold).

If you decide to swim for losing weight you need to know that you should not stop going to the pool once you reached your goal (if you have already lost several kilograms, for instance).

To keep your body in shape, you need to visit the pool regularly, you can decrease the number of visits, for instance, if you attended the pool 4-5 days in a week, you can decrease your visits to 2-3, but do not quit the training.

It will help you keep your body in a good shape, and simultaneously decrease the risk of several serious problems (type 2 diabetes, cardiovascular issues, etc.).

Swimming Pool Exercises

Working Out In the Swimming Pool: The Best Water Exercises

Swimming in the pool is already a good workout for the body; adding to this additional water exercises can help you maintain the best shape. Which are some water exercises that are very popular among men and women? Depending on your age, physical conditions, weight and some other factors you can choose the best workout to reach the desired outcome. If you are unaware of different options consult with a specialist before choosing the program to attend. The article provides additional guidance and suggestions on the best water exercises.

Set of exercises using pool buoy: Stand in the pool (chest-high) feet apart (shoulder width). Using both hands place the weights next to your knees and jump as high as you can. By hanging on the weights jump 10 times (go for 2 or 3 sets). With the same position hold one dumbbell in each hand and softly raise each until the height of your shoulder. You can do both hands simultaneously or one by one.

Start with 10 repetitions, after your body gets used to the exercise do it as many times as you feel you are able to. Go a bit deeper where the water will cover your shoulders as well. Take the weights, bring your hands in front of your chest and pull your hands simultaneity backwards. Start with 10 sets and increase the number every time.

The next set of exercises is related to lifting legs.

Get a point where water is shoulder-deep (hold onto the edge for keeping your balance if required) and bend your knee up as much as you can. Do 10 lift ups for each leg. If you are in a good physical shape you can lift the leg straight to the front. Another option is to bend your knee up and to the side. Go for 10 lift ups in the beginning and increase the number gradually.

Third set of exercises – go deep in the water, take a kick board or a tube, place it under your arms and bend your knees up. You need to reach at least the waist level, the upper you go the better. Do not try to do it very fast, take it slow with some pauses and repeat the exercise for 10 times. Make sure you are comfortable doing it before deciding to go for 20 lifts.

Run/walk in the swimming pool. After you swim a lap or two, try to walk in the pool by increasing the speed gradually until you reach a point where you run in the swimming pool. Swim 1-2 laps in your preferred style, then go for a walk or run in the pool for another 1-2 laps, repeat the exercise several times.

If you are exercising in a swimming pool with artificial waves, try to keep the water on the knee level or even lower and as soon as you see a wave coming try jumping over it. You need to make sure that if you fall you will not hurt yourself (the level of water should be high enough, so in case you fall you fall in the water and not on the ground).

Adjust the exercises to meet your requirements and add others to get a complete workout system.