Swimming Rejuvenating, the body mind and spirit…. Fitness development The fitness development of swimming can be classified into1 group and 2 sub-sections: Performing swimming regularly can help one in building cardio which is important for both weight loss and good cardiovascular health. When the workout is increased gradually by swimming strokes in the water, the heart rate and muscle activity is improved. This increases blood flow to your muscles, which results in more nutrients being delivered to them.It decreases risks of cardiovascular diseases like high blood pressure ands prevents obesity when calories are being burnt during your workout sessions. Always remember to warm up before a proper swimming workout session. After a workout session you can do a few basic laps to cool down and help your muscles recover and relax your body after a workout session. When you are doing high-volume workouts, with a good amount of breathing, this is an aerobic swimming workout. Anaerobic swimming workouts have to do with sprinting.However, simply sprinting, even if it is on a pace clock, does not make the workout anaerobic. By extending the rest period, and demanding the maximal speed of the athlete during springs, is an anaerobic swimming workout. By just performing simple water exercises known as water Aerobics, one can get a great workout session. Your aerobic endurance is your ability to exercise your whole body for a long period of time, at a moderate intensity like swimming. When you are first starting to train and you are not very active start off slowly. To increase your aerobic level you need to overload your body.It is a low impact workout session and so any injuries to your joints and muscles are prevented. Equipment needed? When in competition – Swimsuit: Usually very tight and sometimes longer down the legs and arms. This provides the least amount of drag so you take off is al lot faster. Goggles: Protect your eyes and see everything more clearly avoid any damage to the eyes and contract water-borne infections. Cap: Cuts out drag that hair has (weight wise). Swimming block: The raised platform from which a swimmer starts their race. It has a non-slip surface.Ear plugs: are made of rubber, they protect ears from water and noise and easy to install and remove Stopwatch: is used to keep count of time for laps racing ect. Towel: absorbent cloth used to dry the body. Racing Lane: These lines are made of polypropylene rope and pliable plastic floats, these separate the pool and are used for swimmers to have individual lanes. When in training – Fins: Work your legs and add propulsion to your swimming with fins. Long fins are great for beginners = develop ankle flexibility. Short fins are great = speed to your swimming. Kickboard.To work your legs exclusively, it allows your upper body to float while you kick with your legs. Paddles: Increase pull against the water. Where can I swim? The ideal location in which to perform water aerobics is in an indoor swimming pool where the water temperature is controlled. Health clubs offer swimming facilities along with the regular gym membership, they provide a race – style pool with classes and programs were you would be watched over by a professional trainer so that you can obtain maximum results during practice/training and maintain no injury /health risks these however are the latest trends to do in group training.Outside ponds, pools or lakes can be used, but an indoor pool is preferred. Benefits of swimming Physical Benefits: It reduces blood pressure, and risk of having a stroke. It reduces your resting heart rate and increases your cardiac input. It makes your heart pump blood effectively and efficiently therefore your heart muscle strength increases Swimming as an exercise requires all the movement muscles to co-ordinate at the same time. Water creates more resistance. As a result of this you develop stronger muscles, maintain muscular balance and ehabilitates you muscles. Good stretching habits, can greatly improve flexibility. The smoothness of the movements helps lengthen and stretch muscles giving the appearance of being more toned, and having a healthy physique. Swimming is a very low impact exercise taking away any excess pressure on the bones, joints and muscles. It is one of the safest and cushioned forms of physical exercise. It improves the ability to control and maintain healthy weight During 30 minutes of swimming it is possible to burn 260 calories.Low water temperatures also stimulate blood circulation, builds up endurance and metabolism Social Benefits: Whether at the beach or a pool the best form of recreation is swimming; it is a lot of fun and can be great way to socialize, friendships are made and you meet/interact with people from all different walks of life. You can join a water aerobics class or a master’s swim practice and socialize while you workout because it’s a safe work out program. Spiritual/Emotional benefits: Helps develop a positive attitude but mainly swimming forces you to regulate your breathing and allows more oxygen to flow into muscles.It also helps in massaging your muscles and relieves stress and tension. Being surrounded by the warm water facilitates a calming and meditative feeling. Contributes to a feeling of well-being as well as renewing energy and teaching patience. For a first time swimmer it removes the fear of water, preferably swimming should be introduced at an early age. Environmental responsibilities you should consider Chlorine in swimming pools- The chemicals found in chlorinated water are effective in purifying your pool but are discovered to have negative effects on the environment. Chlorine dissolves when mixed with water.It can also escape from water and enter air under certain conditions. Once in air or in water, chlorine reacts with other chemicals. It combines with inorganic material in water to form chloride salts, and with organic material in water to form chlorinated organic chemicals. Chlorine causes environmental harm at low levels. Plants and animals are not likely to store chlorine. However, laboratory studies show that exposure to chlorine in air can affect the immune system, the blood, the heart and the respiratory system of animals. Therefore Chlorine is especially harmful to organisms living in water and in oil. Chlorine affects towards humans – It is also known that pure chlorine is very toxic, even small amounts can be deadly to your health. When small amounts of chlorine are breathed in during short time periods, it can affect the reputational system. Effects vary from coughing and chest pains, skin and eyes. Alternatives include -Bromine has less of an odor therefore it can be used as a sanitiser for an indoor pools. Salt is another alternative. Basically you need a unit called a Salt Cell, which passes an electric current through the water and converts salt into chlorine. Cancer risk among people drinking chlorinated water is 93% higher than among those whose water does not contain chlorine. � *Don't eat too much and then swim, allow at least an hour after a meal before swimming. Don't swim after taking alcohol or on an empty stomach. Make sure your pool is clean; dirty pools can give you an earache or perhaps even an upset stomach. Over chlorinated pools will be more subtle and are more dangerous. Always shower before and after swimming you never know what you might bring into the water, in terms of bacteria.When inside- Don't swim below diving boards, someone may land on your head always check areas where the depth of the pool changes suddenly. Don't use a mask or fins in the pool rather save them for the beach. Don't run near the edge of the pool, you may slip and hurt someone or yourself. Always check the temperature of the pools before diving in- make sure you do not dive in a shallow area. Always make sure you were your swimming caps, earplug and goggles, this prevents infection in the eyes, ears and chlorine damages your hair.Make sure you do not overly exercise (when you are tired stop and rest) and make sure you are in good shape to swim. When outside or at the beach -Choose a safe area many beaches have safe swimming areas clearly marked with buoy lines and with life guards on duty Beware of waves they can flip you over and possibly injure you. Headlands and rocky areas can quickly be surrounded by tides and at some beaches the water depth can increase suddenly – so go with caution to avoid this. Avoid strong currents; they can drag you away from shore or onto rocks. Protect against heat stroke and dehydration in hot summer weather.Aim or purpose of swimming Swimming is not only fun but is one of the best ways to stay fit and healthy. By swimming regularly you will be leading a healthy lifestyle. It is an excellent form of exercise where all the muscles of the body are used when one swims. It is a sport that will bring kids fitness and enjoyment for life. It enhances children and adults natural flexibility by exercising all of their major joints. Since swimming requires constant supply of oxygen to the muscles, it is considered as an aerobic exercise, and it is believed that this helps to reduce stress so that you can just tune out and relax.Swimming caters for all skill levels. You can perform many different exercises when in the water. It also helps develop coordination because it requires combinations of complex movements of all parts of the body, enhancing muscle function, grace, and mobility. Not only does it feel great it is also effective in weight loss. As swimming is an easy and ———————– Safety when swimming simple exercise one feels refreshed. As you enjoy working out in the water your mind is at peace and away from all the worries.
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