How to Swim to Stay Healthy ?
Swimming for fitness can improve digestion and sleep, lower cholesterol and keep you healthy. Swimming also increases strength and endurance, improves blood circulation, and makes you more flexible. Because water aerobics can reduce weight, injury, or weakness, it is a low-impact exercise option for many different types of people. As long as you have relatively easy access to a pool or other swimming area, you can swim to stay fit.
Start by swimming on your back.
When swimming on your back, you can breathe normally at any time. Use this stroke to start or when you want to take a break from the more technical breathing required with the second stroke. Swimming on your back can improve your posture by stretching the muscles in your back and shoulders.
Try to keep your body flat on the water. If you lower your hips too low, it will slow you down.
Swimming on your back is more or less like freestyle, only you lie on your back instead of your stomach.
When you swim on your back, you are always looking at the ceiling. Define markers to let you know when you’re approaching the end of your path so you don’t hit a wall.
Switch to freestyle.
The freestyle kick is probably the most popular form of swimming in competition and is good for full-body stretch. Your shoulders and back, biceps, triceps, quads, glutes, and hamstrings get a particularly good workout.
In a freestyle swim, you lie down in the water. Lean against the wall and stretch your arms straight in front of you. You pull your body forward with your arms, drop one arm into the water and rotate it as you reach the outside of your thigh.
When you raise one hand, lower the other and repeat the movement. Rotate your body with the kick.
Swing your legs to push your body forward. You can practice flips while leaning against a wall.
While the breaststroke is technically difficult to do well, it can be comfortable because you have more control over your speed. It provides the same full body benefits as freestyle swimming and is a good replacement for the slow lap.
For breaststroke, move both arms at the same time. Start by placing your hands on your belly above the water. Starting at the chin, push the palms forward, out, and down while placing the hands in front of the shoulders. Fold your hands into the shape of spearheads. Remove your hands from the water, then lower them back down to continue the cycle.
For breaststroke, bring your knees together and push them toward your body, then spread them apart, spreading your feet out in a circular motion, then bringing them together again.
Coordinate your arms and legs so you can move when your hands are out of the water and push your knees when you put your hands in the water.
Breaststroke can aggravate existing neck, back, or knee injuries. If these aspects are a problem for you, please consult your healthcare provider before starting breaststroke.
Challenge yourself with butterflies.
Butterfly swimming is technically difficult and physically exhausting. However, if you swim a few times, you can take a break from the monotony.
Extend your arms forward, out, and down, forming a “Y” shape for your body. Push them down and back along the sides of the body, then move them forward to resume the stroke. These movements should be powerful and use a full range of motion.
When hitting the ball, bring your legs, knees, and feet together like a dolphin’s tail. Break the water with the heels and soles of your feet, then push your feet forward through the water.
Butterflies are true calorie burners that can help you burn up to 800 calories in an hour.