We have said more than once that swimming has enormous benefits for the body! Many books have been written about this, hundreds of dissertations have been defended. This sport is useful for men, women, and children. It has very few contraindications, and the load that the muscles and vital systems receive is no less than, for example, from training in athletics or weightlifting.
In this article we will detail the benefits of swimming in the pool and highlight all the most important things for men and women. We will also tell you what swimming in the pool gives to children - we will explain why children can be allowed on swimming lanes from the age of 3-4.
How to get the most benefit from swimming?
The maximum effect can only be achieved with regular training. You should ideally visit the pool 3 times a week. It is best to swim every other day so that the muscles are sufficiently loaded and have time to recover between loads. At the MEVIS club, the program for men is created by experienced instructors. When you come to us, you come for results!
MEVIS EUROPÄISCHE SCHWIMMGEMEINSCHAFT Nürnberger Str. 20, 10789 Berlin.
Moscow, Rubtsovskaya embankment. 2, bldg. 3, off. 1 +7
St. Petersburg, Kronverksky prospect, 9/b +7
Barcelona 08905 HOSPITALET DE LLOBREGAT calle FONT 16 Letra 1 tel +34695455599
About the benefits of swimming in the pool
The human body consists of 80% water, so when plunging into water, a person feels a surge of strength and energy, vigor and freshness. Water is a natural trainer that allows you to evenly load all muscle groups. Let's tell you more about the benefits of swimming.
Swimming not only shapes the body, but also has a positive effect on the entire body.
The benefits of swimming
Swimming is a physical activity that has a positive effect on all body systems. There are at least 7 reasons why you should take up swimming:
Improved muscle tone
In water, all muscle groups are worked out, regardless of swimming style, which helps to significantly improve muscle tone and make them stronger. During other aerobic exercises, the body is exposed to air, the density of which is 12 times less than water. Any movement in the water requires more effort, making the training more effective. The performance and strength of muscles during swimming increases due to the alternation of their relaxation and tension. Swimming also requires coordination of all muscles, which develops during training.
When swimming, all muscle groups work
Unloading the musculoskeletal system, developing flexibility and mobility of joints
In water, the human body becomes 90% lighter. Due to this, the musculoskeletal system is relieved and posture improves.
All training on the water takes place in a horizontal position, which minimizes the load on the spine and joints. Earth's gravity does not allow achieving such an effect when training on land. In water, the spine stretches and the vertebrae fall into place. This is one of the reasons why swimming is superior to other sports. That is why doctors recommend swimming training for rehabilitation after spinal injuries.
The total mobility of joints during swimming exceeds that of athletes in other sports. The development of joint mobility is facilitated by circular movements of the hands, which strengthen the shoulder joints. Movement of the legs strengthens the pelvis.
Strengthening the immune system
Exercising in water hardens the body and helps develop protection against colds. They help in the fight against infections, allow you to easily tolerate physical activity and sudden changes in temperature without any harm to health. People who swim suffer less from hypertension.
Another advantage of exercising in water is the ability to improve bone mineral density and, as a result, prevent osteoporosis. Most often this disease manifests itself in men in adulthood. The result of this disease is frequent bone fractures.
Why swimming is good for men
The main benefit is a comprehensive health effect and the creation of an ideal physique in men in the shape of a triangle (see exercise for developing a V-shaped figure), with broad shoulders that attract women, a developed back, powerful “wings”, etc. Swimming will help you in creating uniform abs. But a man’s ideally developed body is formed by combining strength training and swimming.
Swimming has a positive effect on a man's erectile function
Water is the best massage therapist for the male genital organs. Regular exercise has a positive effect on erectile function in men.
Water
Water is the best “massage” for the male genital organs. Regular exercise in water has a positive effect on erectile dysfunction. If you swim every day for half an hour, there is a significant increase in libido.
Among other things, exercise has a positive effect on the functioning of the body as a whole. Therefore, it is worth delving into more detail in what cases swimming is irreplaceable and what happens after training.
Let's start swimming
Training in a pool is different from swimming in open water. Take, for example, the process of training in the pool and sea water. In the language of professional athletes, the water in a pool is usually “heavy”, while in open water it is “light”. Sea water contains an impressive amount of salts, which makes it denser, making it easier to stay in the water and reducing the load during training. Therefore, training in sea water will not bring as many benefits as training in a pool.
General training information
When starting swimming lessons, you need to clearly set a goal that you want to achieve. If you want to improve your physique, light regular exercise is enough. But if your goal is high athletic achievements, you will have to train more intensely and adhere to a sports lifestyle.
First lessons under the guidance of a trainer
Some pools have special swimming groups for adults , where they teach proper technique and conduct competent water training. It is better to take the first lessons under the guidance of a swimming coach. Based on the result you want to get, the instructor will select the most suitable exercises in the water for you, help with advice, correct your technique and let you go free swimming.
You can train from 10:00 to 13:00 and from 16:00 to 20:00. But keep in mind that starting your workout at 7 am will give the best results. To get in good physical shape, 3 workouts a week for 45 minutes are enough. During one training session, the athlete must swim a distance of at least 1 km. For good athletic results, daily training is required, with an average duration of 1.5-2 hours. During each lesson you need to swim about 5 km.
Before visiting the pool, be sure to undergo a consultation and examination with a therapist. The doctor will tell you which loads will not harm your health and will issue a medical certificate to submit to the pool reception.
Let's go to the pool
Items needed for swimming pool activities
Two hours before training, you need to saturate your body with complex carbohydrates, vitamins and drink enough water, because. The waste of energy during swimming is colossal.
Effects on the heart and blood vessels
Thanks to swimming, the heart becomes larger and stronger, and cardiovascular health improves. With regular exercise, the elasticity and power of the heart muscle increases. The amount of blood that the heart pumps increases, while the frequency of contractions decreases. Exercising in water helps reduce blood pressure, improve blood circulation, and reduce the risk of heart and lung diseases. While swimming, your endurance increases.
Even 1 minute of exposure to water at a temperature of 20 °C contributes to a significant increase in hemoglobin. Swimming in cold water every day can slow down the aging process of tissues and the brain.
The benefits of swimming for men and women
Both men and women benefit from swimming in a pool; water has a positive effect on the functions of systems and organs:
- cardiac muscle, to improve the functioning of the vascular system;
- brain;
- digestive system;
- respiratory function (lung circulation improves).
Orthopedists, surgeons, traumatologists and other specialized specialists practice the inclusion of exercises in water for therapeutic purposes. The benefits of swimming for human health are appreciated by conservative medicine.
A visit to the pool is prescribed:
- patients with disabilities - physical and mental disorders;
- infants: the benefits of swimming for children with birth injuries are priceless;
- people diagnosed with cerebral palsy, rickets, anemia;
- for autism;
- patients with pathologies of the musculoskeletal system.
Advantages of swimming for women:
- figure correction, weight control;
- skin tone, getting rid of “orange peel” on the thighs and buttocks;
- restoration of sleep, elimination of psycho-emotional discomfort;
- burning calories and losing weight quickly;
- strengthening the body's protective functions;
- preventing the development of varicose veins;
- strengthens the muscle corset.
The benefits for women from swimming in the pool are noticeable when visiting the complex at least twice a week, while it is recommended to change styles and exercises.
In addition to external changes, there are benefits for the male body in the ability to:
- improve the health of the myocardium and blood vessels;
- avoid increased risk of injury;
- strengthen the skeleton;
- give flexibility to the body, correct posture;
- increase self-esteem, tidy up the nervous system;
- increase concentration, relieve stress;
- tighten the torso and arms, give them a beautiful relief;
- strengthen men's health.
The benefits of swimming for men in the pool appear in a short time, provided that they visit regularly (at least 2 times every 7 days). Important! To engage all muscle groups, exercises should not be monotonous. Swimming on your back is useful for men, as it strengthens the muscles of the back and hips. Powerful shoulders add masculinity and attractiveness. Playing sports is beneficial, and swimming practically eliminates harm.
For everyone, without exception, swimming in the pool performs the following tasks:
Develops muscles
Active activity promotes muscle development. When the technique is performed correctly, the load is distributed evenly. For a positive result, it is not necessary to visit the pool every day, but if you do this more than 2 times a week, there will be no harm.
Relaxes the spinal muscles
After injuries and if you are prone to scoliosis or osteochondrosis, doctors recommend swimming in the pool. Water unloads the spinal column, stretches it, and eliminates asymmetry.
Improves flexibility
Water is the best environment for the development of plasticity. Without increasing the load on your joints, you can increase physical activity and get rid of stiffness.
Strengthens bones
It has been scientifically established that swimming strengthens bone tissue. It is especially beneficial to perform exercises in outdoor pools where there is access to sunlight (vitamin D). The benefits of swimming in the development of a child’s body, the formation of the skeleton and muscle tone are priceless.
Improves breathing and relieves asthma symptoms
In the process of performing exercises, muscles that promote proper breathing are trained. Increasing the vital capacity of the lungs when swimming due to the ability to breathe correctly has a positive effect on the course of bronchial asthma.
Weight reduction
Swimming crawl is very important. The benefit for men is that fat is burned quickly. Exercise takes a lot of energy, since the body generates much more heat in water. To restore energy, it speeds up metabolism, which triggers weight loss. Regular movements and frequent alternation of swimming styles help burn a lot of calories.
As you can see, there is no harm from this sport, and the benefits of swimming for men in the pool are quite great. Don't hesitate. It is advisable to register for the pool as soon as possible. The body will thank you.
Swimming for children
Swimming is also good for children's health, and the benefits of training in water outweigh individual cases of possible harm. A visit to the pool gives your child:
- correct load on the musculoskeletal system;
- full development of the muscle corset;
- pull effect – rapid growth;
- the opportunity to develop the body coordination necessary for life;
- proper breathing skills, which further prevents pathologies;
- natural hardening, strengthening the body's protective functions.
The benefits of swimming in the pool for children are undeniable, but the task of parents is to dose the activities so as not to provoke harm (atopic dermatitis, fungal infections, the effect of chlorine on the respiratory system). Important! According to statistics, the majority of children who can swim above average fail to cope with the situation and die - due to the loss of a sense of danger.
Swimming in water is prescribed to young patients with congenital pathologies, and visiting the pool for healthy children is incredibly useful, as it is an excellent means of preventing the development of pathologies of the musculoskeletal system. Training eliminates the risk of developing osteochondrosis and scoliosis.
Swimming during pregnancy
For pregnant women, the benefits of swimming are obvious. Excess weight and hormonal imbalance do not contribute to a woman's interest in sports. If there are no contraindications to exercise, then mother’s training in the pool improves blood circulation and, accordingly, eliminates nutritional and breathing deficits of the unborn baby.
During gestation, as the embryo grows, discomfort in the back increases. The benefits of swimming for the spine of a pregnant woman are beyond doubt, since she thus rests and does not worry about the harm of hypoxia to the fetus.
More information in the video:
Eye diseases
You should not visit the pool if you have conjunctivitis or any other eye infection - there is both a risk of it worsening and a risk of infecting other swimmers.
Otherwise, as a rule, eye diseases do not interfere with swimming, however, for an accurate answer for each specific situation, consultation with an ophthalmologist is recommended.
Although you should swim with goggles (read why - read here), nevertheless, goggles are not 100% sealed and do not exclude contact with water. Therefore, the presence or absence of glasses does not matter for the issue under consideration.
The benefits of swimming for weight loss
Swimming for weight loss is the best option that does not harm the digestive system. By exercising in the pool for more than 30 minutes regularly, you can achieve visible results. In the process of performing the exercises, all muscle groups take part, and the spine is strengthened. The benefits of swimming for your figure are beyond doubt.
Paradoxically, if you take fins with you to swimming training, you can increase the load on the lower limbs, abs and gluteal muscles. Swimming with fins in the pool is useful for increasing the effect of exercise, for whatever purpose it is carried out.
Exercises in the pool
Overcoming the resistance of water, swimming exercises give more effect than fitness in the gym or other sports activities. By performing simple techniques, you can model your figure. In order for the result to appear, you should do:
- Running in place (up to 5 minutes).
- Leg swings - 10 swings on each leg.
- To strengthen the muscles of the arms and back - swing your arms (up to 15 times).
- Twisting in each direction - turns in the water (7 - 8 times).
- March with high knees for 5 minutes.
- Tilts in different directions while simultaneously raising the opposite arm (up to 8 on each side).
- Bike.
Starting classes is possible only after a preliminary warm-up; to do this, it is enough to swim for a quarter of an hour, otherwise, instead of benefit, you can get harm.
