Anyone who believes that intense weight training in the gym is the best and healthiest way to achieve a ripped body is not yet familiar with the results of research from Harvard Medical School.
For many people, walking is the ideal exercise. But for those who have problems with their knees or hips, this activity is not suitable. And the climate in some countries does not always make walking in the fresh air pleasant. But aquatic exercise in a warm indoor pool can be an attractive and even healthier alternative that is also good for the heart.
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Sailing history
Swimming has been known since ancient times. On the tomb of the ruler of the city of Siut Seti, who lived in Ancient Egypt 2.5 thousand years BC, there is a text telling about his life, which, in particular, says: “He gave me swimming lessons along with the royal children.” . This means that the children of the elite in Ancient Egypt were taught to swim.
The public figure of Ancient Greece, Solon, pointed out that for the harmonious development of a child, he needs not only to write and read, but also to swim. “Swimming is good,” he asserted.
Images of people crossing rivers appear on ancient Assyrian bas-reliefs. On them, people floating push rafts and boats. Some even depict inflated leather bags that make swimming easier, much like modern balls and mattresses.
Wars during the times of Ancient Greece and Ancient Rome involved many crossings and sea battles. In record time, tens of thousands of Roman legionnaires could swim across the river. Roman soldiers could sail fully armed.
In the history of Herodotus, there is a story about how the Persian king Xerxes asked the warrior Skyllis to lift valuables from a sunken ship. Scyllis carried out the order, but Xerxes refused to let him go. Then, during one of the storms, Skillis swam out of his floating prison, cut the anchor ropes, and every single Persian ship crashed. Having escaped, Skillis swam 14 km from Afetes to the island of Euboea, diving all the time. For this feat, a monument was erected to him in Delphi.
Helps burn large amounts of calories
How is swimming in a pool beneficial for women? The answer to this question is related to a very current topic for women all over the world, namely losing weight. Losing weight is a very labor-intensive process, but not with swimming. Swimming breaststroke for just 30 minutes burns about 360 calories, depending on your intensity level, your speed, and your weight. A 30-minute walk will only burn 99 calories, while cycling will burn 240.
People are often mistaken in believing that they will not be able to burn as many calories in water as in the gym, for example, since the water temperature is lower than the average human body temperature.
However, modern research refutes this guess and classifies swimming as a high-calorie activity that can outperform many intense workouts in the gym, thanks to the minimal stress on the joints. 30 minutes in the pool is equivalent to an hour in the gym.
Just because you're not sweating doesn't mean you're not burning calories - have you seen the Olympic swimmers?!
What are the benefits of swimming?
Swimming is beneficial both mentally and physically. In addition, injuries are almost impossible in water. the load during swimming is evenly distributed across the muscles and joints of the body. Swimmers have one of the lowest injury rates of any sport.
What other benefits does swimming have? It:
- relieves stress;
- burns excess fat;
- forms a beautiful, harmonious figure;
- develops the respiratory system;
- prevents cardiovascular diseases;
- has no side effects.
List of chronic ailments for which a swimming pool is contraindicated
Exercising in water is an excellent solution for replenishing tone, tightening the body, and getting a surge of energy, but there are contraindications in which visits to the pool are limited:
- Infectious diseases;
- Oncological diseases;
- Chronic illnesses in the acute stage;
- Angina pectoris and rheumatic heart lesions;
- Eye diseases;
- Pulmonary tuberculosis (especially in open form);
- The presence of open wounds or skin diseases on the body;
- Diseases of the urinary system (cystitis and others);
- During pregnancy: any pathologies, threat of premature birth, miscarriage.
We think that we have described all the advantages and taken into account some of the disadvantages regarding visits to the pool, be it swimming or water aerobics. Exercise can make you more attractive and happier.
We briefly recommend: bring your favorite towel, a swimming cap made of elastic rubber, rubber shoes (beach flip-flops are fine), goggles for water swimming, and it’s better to buy a one-piece swimsuit with a sports cut. Don’t forget a comb and a hairdryer to dry wet hair, so as not to get a cold. By the way, you really want to eat after swimming, so be prepared for the irresistible urge to consume everything in the refrigerator. To avoid overeating, attend class before lunchtime and prepare a low-calorie snack.
Krol: benefits
The effectiveness of the style, of course, primarily depends on correct movement and breathing. Therefore, it makes sense to conduct several training sessions in the pool with a trainer.
Crawl: This is the maximum benefit of swimming with a minimum of movements. Try to swim the maximum distance for each stroke. One stroke should equal about a meter of movement.
The stroke begins with the leading hand plunging into the water. The side of the hull that is a continuation of the rowing
hands, looks down, and the opposite side of the body looks up. Now the upper hand, with the palm straightened and tense, is thrown out as far as possible and crashes into the water, accelerating. The body is tightened. The hips and body rotate around their axis.
When crawling, the legs work on the principle of a screw. The thighs are compressed and tense. The feet are mobile and flexible. To begin with, when learning to crawl, use fins.
The body should stretch into a single line. Do not extend your head, but immerse it in the water while alternating body parts. The stroke is made at the moment when the speed of the body has slowed down. The stroke is done not only with the palm, but with the whole arm; the water is scooped up under the swimmer. Pull your stomach in - this will increase your swimming speed.
Don't forget about breathing: inhale - short and fast, exhale - full and long. Beginners should inhale on each new stroke (professionals take fewer breaths).
Other swimming styles:
Backstroke: The swimmer lies on his back while performing kicks and arm strokes.
Butterfly: swimming on the front. A simultaneous stroke with the arms is done and they are taken out of the water, while the legs move as during breaststroke. Butterfly is a swimming style that requires additional training.
Breaststroke: Swimming on the front. Symmetrical movements of the arms are made in the horizontal plane. The shoulders are parallel to the water.
Swimming alternating different swimming styles is the most effective way to burn fat.
Reduce the risk of developing diabetes
I will try to briefly explain how swimming is beneficial for diabetics. If you have a tendency to develop diabetes, then swimming will help you in this matter (first, of course, you need to consult with your doctor).
Research has shown that men reduce their risk of type 2 diabetes by 6% when they burn 500 calories a week. If you decide to go swimming, then you will burn more.
Just half an hour of breaststroke three times a week can burn around 900 calories, depending on your body weight. This will reduce your risk of diabetes by more than 10 percent. Thus, a small but intense swimming session once a week can reduce the risk by 16 percent or more.
Swimming can improve insulin sensitivity in people with type 1 diabetes, according to a University of Maryland study. In fact, the American Diabetes Association recommends 3 swimming sessions per week, totaling 150 minutes, to improve blood glucose control.
Regular swimming and a low glycemic diet will help you keep the disease under control and significantly improve your overall picture.
Therapeutic swimming in the pool
Swimming may even be prescribed as a treatment for certain medical conditions. For example, swimming effectively treats:
- joint diseases
- intervertebral hernia
- osteochondrosis
- varicose veins
- obesity
- bronchitis
- vegetative-vascular dystonia
- atherosclerosis
- posture disorders
- asthma
- sclerosis
- neuroses.
Swimming is relaxation combined with stress on the bones, muscles, heart, and joints. Swimming is useful for back pain: in the water there is no load on the intervertebral discs, and the back muscles are maximally used.
Swimming is the best sport for those for whom strength training in the gym is contraindicated: pregnant women, people with problem joints, people with excess body weight.
Some disadvantages of visiting the pool
There are some disadvantages, but they are relatively minor:
— Allergic responses of the body to chlorine. It is not news that chlorine is used to purify water, very rarely ozone (much safer), more often the substances are used in combination. Therefore, after classes, always take a shower so as not to develop dermatitis, use special glasses for swimming pools to avoid irritation of your eyes.
— Individuals of the gentle sex are not recommended to attend the institution more than a couple of classes per week and overcome distances in water exceeding 500 meters. We are talking about this predestination so that a feminine figure does not turn into a masculine one, due to the increased development of the shoulder muscles. By the way, don’t spend money on expensive swimsuits in bright colors, chlorine will eat up all the beauty.
— Do not visit institutions that do not require medical certificates, since a single swim can result in long-term treatment for an illness contracted in the water.
Pool and pool clothes
Usually there are two types of pools - 25 and 50 m long. In some institutions you can find non-standard pools shorter than 25 meters.
The water temperature in the pools is about 26.5 degrees. In Russia, chlorination is used for water purification. Chlorinated water is not harmful to health. But chlorinated water can make your eyes sore and red, so be sure to wear swimming goggles. Before purchasing, check that the glasses must not allow water to pass through. The best models of swimming goggles are produced by ARENA and SPEEDO. To check the glasses in the store, press them to your face without putting them on your head: the glasses should stick to the skin and fall off after about 2-3 seconds. After purchasing glasses, adjust the length of the elastic band: the glasses should not be too tight, but should fit snugly on your head.
Swimsuits and swimming trunks from the above companies can also be safely recommended. For women, it is best to choose a one-piece swimsuit: after all, you are not in the pool to sunbathe, and it is more comfortable to swim in a one-piece swimsuit.
Swimming caps are inexpensive. How to choose it - read here.
Now you are ready to hit the pool!
Benefits of regular visits to the pool
Let us note a special fact, the essence of which will appeal to many ladies: swimming allows you to strengthen almost all muscle groups of the body without contact with heavy equipment that you have to work with in the gym. This special sport is suitable for everyone without exception. Let us list the particularly beneficial effects of swimming on the body:
- Perfectly relieves tension (muscular and psychological), calms and relieves stress.
- When exercising in the pool, it is easy to achieve an athletic, muscular figure, since in almost two months of regular visits the muscles are strengthened. Attempts to stay in fresh water work on muscle development, while the spinal, shoulder and pectoral muscles are involved (healing osteochondrosis and scoliosis). The legs, as the driving force, will become slimmer before our eyes, since water is more resistance than air, as a result, much greater muscle tension occurs. This strengthens the joints and creates correct posture.
- Swimming for half an hour a couple of times a week can burn the same amount of calories and fat as the same mountain climbing or fitness activities.
- Pressure in the arteries improves, blood circulation improves. Swimming has a positive effect on respiratory integrity, cardiac activity and blood vessels.
- By improving blood circulation, the entire body is hardened, the immune system is strengthened, and resistance to cold-type illnesses increases.
- In an aquatic environment, the flesh cools, so for individuals who are prone to excessive sweating, exercising in a pool is the best solution to avoid unpleasant feelings.
Swimming builds bone mass
For years, researchers have scoffed at the idea that swimming affects bone mass. After all, only strength training could provide such benefits, right? No, according to research published in the Journal of Applied Physiology. Because there are ethical reasons to avoid in-depth bone studies in humans, the study was conducted on rats. The study divided the rats into three groups: running, swimming and a control group without physical stimulation. Running still had the highest increase in BMD (bone mineral density). Swimming also showed benefits over the control group in both BMD and femoral bone mass. These new findings suggest that previous studies dismissing the benefits of swimming for bones need to be reconsidered.
Strengthening the bone structure
For years, researchers rejected the idea that swimming helps strengthen bones. It was believed that only weight-bearing exercises could help achieve such a goal. Recent research has shown that this belief was incorrect. Studying bones in living people is problematic, so rats were used for the experiment. Some ran, others swam, and others did nothing special. Jogging strengthened the bones, but swimming also had a similar effect, in addition, the weight of the bone structure was increased. Further research is already underway, but even now it is clear that the benefits of swimming for bones can be stated with complete confidence.
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Swimming can make you smarter
Of course, all exercise is good for the mind, but can swimming really make you smarter?
The Australian study focused on children who were swimming and a non-swimmer group. The results showed that children who swam regularly were able to achieve language development, fine motor skills, confidence and physical development earlier than the control group.
Swimming can also help with math skills, as swimmers regularly calculate meters, swim sets or intervals to use their addition and subtraction skills.
Which swimming style should you choose?
Any swimming technique will help improve the functioning of the respiratory and cardiovascular systems, strengthen the body, and normalize the emotional background.
You can benefit from zone-specific swimming using our simple tips:
- Breaststroke is an energy-saving style that uses the muscles of the back and legs. Even a child or an elderly person can master this style.
- Crawl - uses the entire body, especially the shoulders and back. Suitable for beginners;
- On the back - best strengthens the back, allows you to relax on the water;
- Butterfly is an energy-consuming style, suitable for losing weight with good endurance, and uses the whole body.
Choose the right equipment to get the maximum health benefits of the pool!
Relaxation after a hard day
The sound of water helps relieve stress and take your mind off problems. Low water temperature also has a beneficial effect on the nervous system. If you can’t relax after a working day, and at night you can’t fall asleep for a long time, go to the pool in the evenings. To relax, swim in simple strokes - breaststroke or backstroke.
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