When talking about the variety of types of fitness, one cannot fail to mention something that lovers of sports and an active lifestyle often forget about - swimming. Exercises in the pool are not only interesting and exciting, but also extremely useful, including in cases where other exercises are contraindicated, for example, with orthopedic problems.
Modern fitness clubs often have a well-equipped, spacious swimming pool. The presence of the latter provides a wide scope for choosing fitness classes: aquazumba, aqua aerobics - all these are programs for lovers of water sports. However, the most popular type of training in the pool is still swimming.
As we have already said, water sports are extremely beneficial for your overall physical condition and figure. Here are just a few of the benefits of exercise in the pool:
- Strengthening the muscle corset and joints. Water reduces the compression effect on the joints, and the “resistance” of the aquatic environment during exercise has a beneficial effect on the condition of the muscles. It is unlikely that you will be able to burn excess fat in the pool, but it is easy to “pump up” the necessary muscles. During swimming exercises, muscles of almost all parts of the body are involved: back, forearms and shoulders, hips, calves, neck, etc.
- Beneficial effect on the cardiovascular system. Swimming and water aerobics help strengthen the heart muscle and blood vessel walls. The lungs and the entire respiratory system are also trained (however, not before the athlete learns to breathe correctly).
- Massage of internal organs. During swimming and water activities, the dense environment exerts gentle pressure on the body and thereby massages the skin and organs.
- Relaxation and relief of emotional stress. Water treatments always relax and “feed” a person with positive energy. Even if a hard day of work is behind you, just an hour spent in the pool will act as a SPA procedure (while also being a workout).
The benefits of swimming
There are countless positive aspects to this activity, but it is worth highlighting the most significant for human health:
- Pool training improves sleep;
- This sport helps reduce cholesterol to normal levels;
- The body tone is maintained in excellent condition;
- The digestion process becomes better;
- Muscle mass increases naturally;
- The cardiorespiratory function of the body undergoes prevention, which has a positive effect on the state of this system;
- Regular intense workouts lead to weight loss;
- Water fitness helps with arthritis and asthma;
- Swimming is a recommended procedure for rehabilitation after injuries.
Difference from other sports
It is important to understand that swimming is very different from other sports, and accordingly the nature of the load on the muscles is completely different. You can be a successful athlete on land, but not be able to withstand, for example, an hour of vigorous training in the water. The reason for this is a set of necessary skills that develop during training, namely: a special technical base, breathing must be specific (measured) and help ease the load on the body during movement, as well as the endurance of the muscle groups involved. Knowing this pattern, you will become more clear about the state of your body and the result during the first lesson.
What are the benefits of swimming?
Swimming is non-traumatic . Unlike strength fitness, swimming is suitable for overweight people, even very obese people, as well as men and women with diseases of the musculoskeletal system, since there is no shock load on the joints and spine in the water.
Swimming speeds up your metabolism. The difference between body temperature and the temperature of the water in which a person exercises is compensated by increased calorie consumption. The body is forced to spend additional energy on heating.
Useful hydromassage. In the pool, water presses on the body from all sides, improving lymph and blood supply, due to which the skin tightens and cellulite becomes less pronounced.
More muscles are used. To stay afloat in the literal sense, a person needs to use almost all muscles, and not selectively, as when squatting, for example.
Swimming relieves stress. Swimming gently stretches muscles, relieving spasms and promoting relaxation. And the pleasant splash of water calms the nerves.
Misconceptions of a novice swimmer
Often, beginners do not take initial technical recommendations seriously and do not adhere to rules that were not invented in vain. They ignore advice that it is better to help with the surface of the hands and feet, pushing off and starting to move at a distance. Breathing at the initial stage of training is not yet formed effectively.
Important! A head positioned contrary to the rules and advice interferes with natural breathing and also increases water resistance, and accordingly speed is lost.
What equipment will you need?
We can safely say that to practice in the pool you need the bare minimum of things that you can purchase at an affordable price. A swimsuit (or swimming trunks), a pool cap and special glasses are the basic set of every athlete. With increasing sports experience, additions to the main list of equipment are possible. By performing exercises in which a certain distribution of load occurs, we can artificially create such conditions in the water. Use a swimboard and a stick for this approach.
A rectangular flat board (it contains lightweight floating material) is used in the process of practicing leg exercises that develop the athlete’s technique. The upper muscle group is trained with a kolobaska, and the stroke technique is also corrected, honing skills (equipment similar to a board).
The benefits of training at home in the pool
A home pool allows you to enjoy swimming or aerobics on the water at any convenient time. And for this it is not necessary to engage in this sport professionally. It is enough to regularly spend 20-30 minutes several times a week to improve your health and always be in good shape.
Training at home in the pool significantly saves time on trips to the sports club, and is convenient for young mothers who cannot leave their baby for a long time. If you are the owner of a country house who has the opportunity to install a swimming pool, you will never regret your decision and will happily enjoy water treatments without leaving your home.
Whatever type of exercise you choose in your home pool, you will definitely feel the benefits for your body.
It all depends on your preferences:
Swimming. Its advantages are an even distribution of loads on all muscle groups. While swimming, you develop physical strength and endurance, and there is no risk of you getting joint wear or muscle strain. Swimming has a beneficial effect on heart function, good blood circulation, and also helps to get rid of extra pounds. During swimming exercises, almost all the muscles of the body work: shoulders and forearms, neck and back, hips and calves and others. During swimming, the skin and internal organs are perfectly massaged. And massage, as you know, is the prevention of many diseases of all parts of the body and maintaining them in good shape. Swimming is beneficial for the respiratory system and lungs, as well as the nervous system. If you need to relax or get distracted, you need to swim in the pool, and preferably alone.
- Water aerobics. Strengthens the heart muscle and the walls of blood vessels, so it is often prescribed for the rehabilitation of patients with cardiovascular diseases. This type of fitness is also popular for weight loss, as it is much more effective than conventional aerobics.
- Exercises for children. Teaching children to swim from early childhood helps their mental development. During the hardening of the child’s body, the development of movement coordination and breathing training in water, the development of motor skills of all parts of the body occurs simultaneously. Due to changes in sensations while in water, quite strong stimulation of the brain occurs. Therefore, it is in infancy that it is recommended to begin learning to swim. Already from 6 months you can resort to the help of an instructor, but only if there is a need to learn different styles and the correct technique. Otherwise, parents can also instill a love of swimming by explaining the basic rules of behavior on the water. And when the child gets older, the home pool will become an additional place for training or useful recreation for the children.
Basic rules of movement in the pool
It is necessary to drive on the right side of the track, with rare exceptions (Japan, UK).
When choosing a path, pay attention to what speed prevails on each one, and choose the most optimal and suitable one. If you make a mistake, it's okay, just change the track.
If you need a rest, stop for a few minutes near the sides along the fronts (the end or beginning of any path), and then continue doing the exercises.
Advice from professionals
If you have a nice, spacious pool at home, you should not miss the opportunity to exercise regularly. For professional athletes, a home pool allows them to stay in shape or prepare for competitions. Amateurs can enjoy the opportunity not to travel anywhere, but to train at home, doing water aerobics exercises or taking an invigorating morning swim. There is an advantage of a home pool for families with children. After all, the pool is a good place to conduct individual children’s training with an instructor and, of course, to regularly strengthen themselves.
Traditional Approach to Training
The lesson begins with a warm-up, then the main part and ends with a cool-down. The training consists of cycles (example: 4 times 100 meters in a couple of minutes), in each new approach you can use various classic swimming techniques, such as crawl, breaststroke, butterfly or backstroke. The time between the end of a set and the start of a new one is approximately 2-3 minutes. The clocks, which are located on both sides of the walls of the pool room, help to exercise personal time control. Always start from the beginning of a new minute.
Swimming program: exercises
By the way
If a person is involved in weightlifting, visiting the pool is especially recommended for cardio training: swimming will strengthen the joints and spine, and help normalize blood pressure and blood circulation.
You can go to the pool to spend time there, simply swimming from side to side, or you can give yourself a real cardio workout with a set of exercises. Of course, it is better to develop a program together with a trainer, just as it is worth practicing (especially at first) under the supervision of a pool instructor.
Exercises for men and women are somewhat different, so we will give approximate sets of exercises for both the stronger sex and the fair half of humanity.
Basic program for men:
- Warm up (5 minutes). Swim calmly from end to end of the lane once or twice - this will help warm up your muscles.
- Freestyle swimming (5 minutes). Swim 150-200 meters in the style you like best (crawl, breaststroke, butterfly), or alternating styles. Gradually increase your speed.
- Swimming on legs (10 minutes). Try swimming using only your legs, placing your torso on the board.
- Backstroke (5-10 minutes). Without straining, swim several laps around the pool at a calm pace.
- Swimming with varying speed (10–15 minutes). Swim in any style. Half the track is fast, half is slow.
- Completing the workout (10–15 minutes). Swim at a calm pace in any style convenient for you, and at the end of the workout (after leaving the water) do several stretching exercises.
Basic program for women:
- Warm up (5–10 minutes). Swim at low speed, choosing a butterfly or crawl style, watch your breathing.
- Hand swimming (5 minutes). Try to move your legs as little as possible, distributing the main load on your shoulders and arms. This exercise perfectly develops the pectoral muscles.
- Swimming with a change of style (10 minutes). Make several swims along the track: crawl at one end, breaststroke at the other, etc. The tempo can also be varied.
- Swimming on your feet (5-10 minutes). Take a board, lean your body on it and swim, working only with your legs.
- Exercise with increasing speed (5-10 minutes). Try to increase the speed along the path as much as possible (but in a way that is comfortable).
- Cool down (10–15 minutes). Swimming in a free style, at a slower pace, if desired - several exercises from the water aerobics program (for example, steps in the water).
Don’t forget about staying hydrated (yes, you also need to drink when working out in the pool).
Preparation
To begin with, it is advisable to consider the most suitable places for training. In real time, all plans can be significantly adjusted and take on a completely different regularity if the pool is located remotely from your home. A convenient opportunity to get there without taking a lot of time is the most ideal option, as well as the availability of parking. The second important indicator is the cost of training; this amount should suit you optimally. It is also worth paying attention to the technical equipment of the complex: the condition of the equipment, its cleanliness. Get acquainted with the trainers, estimate the number of personnel who monitor the maintenance of the pool in proper condition. Ask if there are services you need (massage room, sauna, jacuzzi or spa room).
If the pool is private, find out about the rules of this establishment, whether there are any nuances. For example, it is worth clarifying the schedule of possible training sessions, whether special time is allocated, or whether you don’t have to be tied to a specific schedule. It would also be a good idea to inquire about the seasonality of work. Is it possible to visit this pool all year round? Or do the pools differ depending on the time of year? For everyone, this circumstance is assessed differently. Some people are happy to embrace change, while others, on the contrary, feel uncomfortable.
Recommended pool dimensions
If you are planning to install a home exercise pool, there are some standards:
- The length of the pool is calculated by the formula = 3.5 meters (includes human height + first stroke of 1.5 m) + 1.5 meters on average for each subsequent stroke. Those. for four strokes you will need to install a pool 8 meters long.
- The width of the pool for one adult is 2.75 meters, for two you will need at least 4 meters.
- The depth of the pool is 1.35 meters. This is a recommended value, which does not have to be exceeded, as later there will be difficulties with maintaining the pool.
