Swimming...More !!!

Swimming is by far one of the most fun and enjoyable fitness activities one can participate in. Swimming, unlike jogging, cycling, weightlifting or any other activity, is ideal for any age or physical ability. Use this guide to help make swimming part of your fitness routine.

The Benefits of Swimming

It's hard to beat swimming when it comes to a sport that strengthens the body, soothes the mind, regulates breathing, stimulates circulation and puts no stress on the joints - all in one. Unlike running or weight training, which concentrate on specific muscle groups, swimming benefits the upper body, torso and legs together and is one of the fastest ways to improve general strength, stamina and cardiovascular fitness.

Swimming is a very low impact exercise. The provided weightlessness of the water greatly reduces stress on joints, virtually eliminating the potential of back, knee and other muscular injuries that are common in high impact activities such as running. The water pressure against the legs and arms is also beneficial to the circulatory system. The water pressure adds to the muscle pressure exerted on the veins to aid in returning blood to the heart and lungs.

According to the American Heart Association, just 30-60 minutes of physical activity, 3-4 days per week can help reduce your risk for heart disease, stroke, and diabetes. As a regular physical activity, swimming can also help lower your blood pressure and cholesterol. Get fit. Swim!

Calories Burned Per Hour

With regard to weight loss, fitness swimming gives you the best aerobic workout with the least amount of joint stress or impact. According to studies, full body workout swimming burns up to 790 calories per hour. That's 70 more calories than running and cycling which are the next closest common activities.

Swim Styles

Freestyle (Front Crawl):
This is the most recognized of swimming strokes and first to learn, as it incorporates all the essential swimming techniques needed for all strokes.
Two Principals of Freestyle:

Body position – Head, hips & feet at surface, streamlined. The Zip Fin will help achieve correct body position at the surface of the water.

Lengthening of the Body – While keeping one arm out front, rolling your torso from side to side will allow body position to stretch to maximum length and lead to less body resistance in the water.



Breast Stroke:
Timing is very important, pull with your arms first and following with a strong "frog" kick. This is an excellent stroke to warm up or cool down with, as it is less taxing on your body.



Back Stroke:
Much of the focus on the back stroke is leg propulsion; so choose this stroke for the most powerful leg workout. Using the Zip Fins here will give you more kicking thrust. Using a Tinted Seal Mask is recommended to protect your eyes from bright light.



Health/Fitness Benefits of Stroke Skills

Controlled breathing leads to developing your lung muscles and overall aerobic fitness.
Arm pull – This action will build your triceps, shoulders, chest and back muscles.
Rolling torso – This action will build your abdominal muscles.
Kick – This action will build all leg muscles.
Swimming will lead to a well rounded fitness program, while incorporating less physical damage to your joints and tendons as other more physically punishing fitness programs do.

*As with all swimming strokes, it is best to learn by working with a qualified instructor at your local pool facility.