Swimming is thought by many to be the perfect exercise, combining a vigorous aerobic workout with muscle development and posing little risk of injury. And besides-swimming is fun. No wonder so many tums to the pool to get in shape.
GETTING YOUR FEET WET
- Take a shower to warm up your muscles before a swim. Also, beginning your workout slowly is easier on your heart.
- Maintain a slower pace until your breathing is comfortable and your heart rate has risen. Vary your strokes in the first few laps to get all your muscles working.
- After your workout, do a few easy laps or tread water to cool yourself down.
- Some people seem to have trouble losing weight when swimming. While one theory suggests that swimming promotes fat storage as an insulating mechanism, this probably isn’t the culprit for those swimming in heated pools. More likely, people simply find it difficult to sustain a rigorous pace when swimming and take breaks more frequently than they realize.
It’s important to drink water periodically when swimming. You won’t notice it, but your body will lose water from the exercise.
DIFFERENT STROKES
There’s no reason to let your swim routine get boring when there are so many ways to cut through the water. Besides, using a variety of strokes will give you a better workout. Illustrated here are the four main swimming strokes. For more complete swimming instruction, consider taking a swim class or hiring an instructor.
THE CRAWL
- Also referred to as freestyle, this is often the stroke swimmers learn first.
- Most of your propulsion will come from the arms. Once your hand enters the water, pull down and then outward, tracing an “8” in the water.
- One common mistake is to kick solely with the lower leg, but experienced swimmers know this kick should be done with the whole leg, from the hip to the toes. The heel of the kicking foot should just break the surface, and the other should be no more than a foot deep. Kicking two to three times per stroke is standard, but use whatever rhythm works best for you.
THE BACKSTROKE
- Keep your back and neck straight, but not rigid. Also, keep your head straight. Tilting your head too far back will raise your hips; tucking your chin in too much will cause your hips to sink.
- The arm movements of this stroke can be difficult to master. Reach back with your am extended. Once your arm is above your head, bend the elbow in a 90° to {05° angle then straighten your arm again as it passes your hip.
- The kick is similar to the kick for the crawl. Try for two to three kicks per stroke.
Backstrokers take note: the strip of colored flags often hanging above pools is there for your benefit. These flags hang five yards from the end of the pool and tell back- strokers to be careful not to hit the edge.
THE BREASTSTROKE
- You may find the breaststroke to be the least complicated and least strenuous of all. But it’s still a great workout, firming the chest, arms, and thighs.
- The arm movements aren’t tricky; just make a large arc, moving your arms in unison. Start with your arms stretched in front of you, then pull back in a large circle.
- You may have learned to do a frog kick with the breaststroke, but the whip-kick is more efficient. With your feet together, bring your legs upward until they almost touch your buttocks. Then snap them out in a “V” shape, before bringing them together again while you glide.
- While the movements are simple, it takes some practice to combine the stroke and kick correctly.
THE BUTTERFLY
- The butterfly is the most difficult of the basic strokes, requiring greater muscle strength and coordination.
- Sometimes called an hourglass movement, the arm pull for the butterfly is similar to that of the crawl, the difference being that both arms work simultaneously.
- The kick presents a greater challenge. It’s called the dolphin kick because both legs kick as one in a quick flicking movement. This provides a good workout for the legs and abdominals.
- Breathe every two or three strokes, whichever way you find easier. The time it so that you inhale during the last part of your arm pull and exhale- into the water-as your hands reach shoulder level.
- Putting the stroke and kick together may be a challenge. Many swimmers perform two kicks for every stroke.
SET SWIMMING GOALS
- Make a schedule. If this is your primary exercise, swim 20 to 30 minutes a day, three to five times a week.
- Because of the cooling effects of water, you won’t know if you’re working up a sweat. Try to gauge how your body feels. Push yourself hard enough to get a good workout, but not so hard that you end up exhausted.
FINDING A POOL
- Standard pools are either 25 yards, 25 meters, or 50 meters long. However, you can still get a good workout in a smaller pool-just do a few more laps.
- The water temperature should be between 78°F and 82°F. Warm pools are more appropriate for slow swimming and practicing stroke technique. Cooler pools are better for competitions, as well as rigorous workouts at faster speeds.
- If you swim in a busy health club or college gymnasium, you will likely have to share your lane with other swimmers. Pool etiquette says to swim in a counterclockwise pattern, keeping as close as possible to the right side of the lane at all times.
- To help swimmers time themselves, many pools have large, easy-to-read poolside clocks.
- Don’t solo. All swimming workouts should be done under the supervision of a qualified lifeguard.
TOOLS OF THE POOL
- Swim fins: While these frog-like fins may look funny, don’t laugh at people who use them.
- Fins let you get more from your kick, helping swimmers to achieve a full-body workout. Also, fins help beginners swim longer before they tire.
- Pull buoys: These are canister-shaped flotation devices that attach to your legs. Use them when you want to rest your legs and concentrate on your arm movements.
- You can minimize drag (the force of the water pushing against you) by wearing tight-fitting competition-style suits during your workouts. Synthetic fabrics have the advantage of drying quicker.
- Some pools require both men and women to wear a cap. Racing caps may cut down on drag, helping you to speed through the water. They may also help protect your hair from the chlorine in the pool.
BETTER BREATHING
- For the beginning swimmer, even taking breaths can be a chore. If swimming a few laps leaves you gasping, learn these breathing tips.
- When doing the crawl, don’t hold your head too high; the water level should be at your hairline.
- Exhale completely into the water before you turn your head to breathe again.
- To inhale, turn your head just far enough to breathe, rather than lifting your whole head out of the water.
- Breathe once every two or three strokes.
- Learn to breathe on alternate sides. This will make you feel more in control and will reduce shoulder tension.
Get a good push off from the wall. You’re at your fastest when pushing off, so use your momentum to glide at least a full body length before starting your stroke.
WATER WEAR AND TEAR
- Chlorine is notorious for damaging hair. Before you swim, try putting a small amount of creme rinse or conditioner in your hair and then wearing a latex swim cap.
- A post-swim shampoo with products designed to remove chlorine residue will also help keep your hair soft.
- Thoroughly dry your ears after swimming. Shaking your head vigorously to one side may do the trick.
- Those especially prone to ear infection should consider earplugs. Puttylike plugs that mold to the shape of the outer ear canal are the most effective.
- For longer wear, rinse your swimsuit with tap water after each use. This will help wash out the chlorine residue.
SORE EYES? GET GOGGLES
- The chlorine in pools can be irritating to your eyes, causing burning, redness, and tearing. You can protect your eyes with well-fitting
- goggles.
- Try different styles of goggles until you find the pair that fits best. If they leak, adjust the strap.
- Wear goggles that fit tightly over the eyes; smaller racing goggles should be seated within the eye socket.
- To prevent fogging, wet the inside of your goggles with water or a wetting solution before you put them on.
- Prescription goggles are available, although they can be expensive.
CONTACT LENS TIPS
Swimming with contact lenses demands a few precautions.
- It’s easier to swim with soft contacts; their larger circumference helps them to stay on in the water.
- If you wear soft contacts, insert them at least 30 minutes before entering the water. Apply one or two drops of saline solution to reduce the risk of losing a lens. If saline Is unavailable, use sterile distilled water. When you are done, wait 30 minutes before removing the contacts.
- If you can see sufficiently well without them, avoid swimming with hard contact lenses. Hard and gas permeable lenses are more likely to be washed away.
- Always wear goggles when swimming with contacts. This will not only prevent your losing the lenses but prevent infection from acanthamoeba, an organism commonly found in pools, hot tubs, or any other body of standing water.
- After swimming with contacts, be sure to disinfect them that night-even if they are extended-wear lenses. If the are disposable contacts, throw them out and wear a new pair the next day.
