THE BENEFITS OF SWIMMING
Swimming goes much further than improving your fitness. A refreshing dip contributes to a healthy lifestyle and is good for so many different things with lifeguard training.
1. ANTI-STRESS DUIK
Do you often suffer from stress? Then it is no surprise that your muscles are often tense. A massage at the physiotherapist can provide relief, but a half hour of swimming can also work wonders . As you swim, your muscles become looser and less rigid, making you more relaxed.
2. STRONG BACK MUSCLES
If you have a weak back, you can strengthen it by swimming. After all, in the pool you are weightless , because your body is, as it were, supported by the water. This allows you to strengthen your back muscles without putting too much strain on your joints with lifeguard training.
3. A GOOD CONDITION
Regular exercise is good for your condition, and that also applies in the pool. If you go swimming at least once a week, you will see your lung capacity increase , and you will notice that because you are less likely to be out of breath. In short: any effort you make, such as walking or taking the stairs, will go more smoothly.
4. GOOD FOR THE LINE
During a swim workout you burn about the same amount of calories as with running. Swimming for half an hour is already good for burning 300 kcal !
5. LESS RISK OF CARDIOVASCULAR DISEASE
Swimming is a cardiovascular exercise and lowers your blood pressure and cholesterol levels . This significantly reduces the risk of cardiovascular disease, provided you exercise regularly: swimming for 30 minutes at least three times a week or another sport that boosts your heart rate with lifeguard training.
6. A SUPER MOOD
During exercise, endorphins are released: substances that give you a feeling of peace and happiness. In addition, you don’t have to think about anything while doing laps and you can put all your worries aside for a while.
7. SMALL CHANCE OF INJURIES
Finally, but certainly not unimportant point: swimming is one of the few sports where the risk of injury is very low . In the water you weigh 90% less and you save your body much more, so that you do not strain your muscles, tendons and joints with lifeguard training.
START SWIMMING: 13X TIPS
A fresh dive is therefore good for your condition and your mood. But how exactly do you get started?
- Currently (in corona times) it is mandatory to record your swimming in advance . Check the website of the swimming pool in your area to make an appointment.
- Always start and end your workout with a shower and a foot bath . That’s a lot more hygienic. Some pools also ask to put on a swimming cap.
- Wear comfortable swimwear that fits well and does not stretch. Also make sure you have well-fitting goggles and a hair tie to tie your long hair together.
- Are you just starting to swim? Then regularity is very important: stick to a training schedule and train on fixed days and hours.
- The message is to persevere! Know that it will go a little smoother each time, and that the first few weeks are the hardest to stick with. Your condition will gradually improve.
- Do not overdo your training , listen to your body and take regular rest days. If you missed a workout, pick up where you left off with lifeguard training.
- Find a training partner . Swimming together is more fun and motivating to achieve your goal.
- Don’t forget to warm up and stretch to combat muscle fatigue. The more tense your muscles are, the less well your body will float. Plus: a good warm-up also prepares your heart for the effort.
- Make sure you can breathe comfortably while swimming , without constantly gasping for air. If so, take a small step back.
- Make yourself comfortable with accessories , such as paddles and boards. They help to improve your technique and to swim longer without getting tired.
- To avoid stomach upset, it is best to eat a light meal about two hours before your departure. If you swim for less than an hour, special sports nutrition and drinks are not necessary.
- Drink enough before and after your workout , even if you are not thirsty. This will reduce the risk of cramps.
Would you like to improve your techniques, and that under professional guidance? Then ask about
- swimming lessons in the pool near you.
FIT AND HEALTHY WITH DRAGONFLY
A healthy mind in a healthy body, that’s what we’re aiming for this year! And you don’t have to do that alone, because during Fit & Healthy weeks we are happy to lend you a helping hand, with:
interesting articles packed with useful information;
fun workout videos with lifeguard training that gradually help you towards a fitter and healthier body;
and a number of feasible training schedules for walking, jogging, cycling or swimming, developed by the personal trainer. Feel free to take a look and download (completely free) the swimming schedule to swim 1500 meters of breaststroke in 10 weeks!
Benefit 1: Swimming boosts health and mood
Swimming is relaxing. This is because the water makes you feel lighter and calms the heart. Relaxing swimming reduces stress and depression.
Swimming is also a cardiovascular workout and such workouts improve mood and boost confidence. This is because you produce more of the hormone serotonin while swimming with lifeguard training.
The effort of swimming gives you more energy than it takes. Right after exercise you have more energy available than a few hours before, when you came home tired from work.
All the above things ensure that swimming gives a boost to your physical and mental health.
Benefit 2: Swimming improves your sleep pattern
Your general health also depends on your sleep. Because during the night your mind and body recover and rejuvenate.
Good sleep is therefore important and a good exercise helps you with that. Because during (heavy) exercise, hormones are released that give you a better night’s sleep afterwards.
Benefit 3: Swimming keeps blood pressure low
Since the water in a swimming pool exerts more pressure than air outside the water, the water makes it easier for blood to flow back to your heart. This means that your heart has to work 10 to 15% less hard!
Benefit 4: Burn 500 calories per hour
Swimming (not bobbing ;-)) burns about the same amount of calories as running at 10 km/h. You can easily burn 300 kcal in half an hour of swimming.
Benefit 5: Reduces the impact on the joints
Swimming is a low-impact sport. By this we mean that swimming is good for your muscles, tendons and joints.
In the water you weigh 90% less and you save your body much more! That is also the reason why injured athletes often start working on their fitness again in the pool.
Benefit 6: Strengthens the muscles
In addition to a fat-burning fitness training, swimming is also a resistance or strength training. You get that resistance from the water itself. Because water works harder against you than air. Swimming also builds muscle mass.
If you also alternate the different strokes, you train the muscles in different ways. Swimming helps you to develop a balanced body and is the ideal full-body workout.
Benefit 7: Reduces the risk of cardiovascular disease
Swimming, like other forms of cardiovascular exercise, lowers your blood pressure and cholesterol level, thus reducing the risk of cardiovascular disease. To do this, you need to swim for 30 minutes at least three times a week or otherwise get your heart rate up.