How water sports holistically affects our health
As a sport, swimming is a real all-rounder. Movement in the water trains coordination, muscle strength and endurance. It can compensate for poor posture and help with weight loss. And swimming flatters the body and psyche alike – with a very low risk of injury with lifeguard training near me.
1. Swimming is a sport for anyone who enjoys being in the water
No matter which generation you belong to and no matter whether you are a beginner, an expert or a professional. Whether you prefer to practice water sports alone or in good company. Whether you want to do your rounds comfortably or do your lengths quickly. Whether you like to train indoors in the indoor pool or outside in the outdoor pool, lake or sea. And no matter what time of year you feel like it: Swimming is a year-round sport for everyone who calls water their element.
2. Swimming trains all muscle groups in the body
Even if we mainly move our arms and legs when swimming: In order for our limbs to be able to function in a coordinated manner, the muscles in our torso have to actively participate. The different muscle groups work together against the resistance of the water. However, it also depends on the swimming style which muscles we train more.
Which swimming style trains which muscles?
- Breaststroke: chest, shoulder, arm and leg muscles
- Crawl: Arms, plus shoulders and torso
- Backstroke: core and back muscles
Would you like to use all muscle groups in a balanced way? Then it is best to switch regularly between the different swimming styles. If you want to specifically strengthen your arms or legs, use tools such as pullbuoys (arms) or kickboards (legs) .
3. Swimming is easy on the joints
In water , the stress on the joints is reduced by 90 percent – when swimming, our joints only have to withstand ten percent of our weight. The so-called buoyancy not only protects the joints. Tendons, ligaments and cartilage also experience relief. Front crawl and backstroke are particularly recommended from an orthopedic point of view.
Swimming is also suitable for people with previous joint diseases. Even osteoarthritis patients benefit from the low weight load in the water. Those who suffer from back problems also feel relieved: when swimming, the intervertebral discs are relieved. Backstroke also strengthens the back muscles.
4. Swimming promotes cardiovascular and blood circulation
Anyone who swims vigorously gets their cardiovascular system going. The water pressure causes the blood vessels on the skin’s surface to constrict, thereby stimulating blood circulation in the skin. At the same time, the blood is pushed back into the chest cavity. Our heart therefore has to work harder to pump more blood through the body with each beat.
The result: With regular swimming training, the heart volume increases while the heart rate decreases. In other words: Our heart muscle can work more economically – and we become more efficient overall .
5. Swimming burns plenty of calories
Swimming is often underestimated as endurance training. Regular training sessions can effectively help with weight loss . The calorie consumption in the water is increased for two reasons :
The body needs energy to compensate for the temperature difference to the water. It constantly gives off heat to the water.
Movement in water causes the organism to consume an extra portion of calories by fighting against the increased environmental resistance.
Breaststroke at a moderate pace burns between 300 and 500 calories per hour . Anyone who does a sporty crawl uses up to 900 calories in the same time. A swim workout of at least 250 minutes per week is recommended to lose weight.
6. Swimming improves breathing
You probably know the feeling: When swimming, breathing in is more difficult due to the water pressure. If you keep an even breathing rhythm, you strengthen your breathing muscles. The lung volume is also positively influenced due to the changed breathing situation in the water. Asthmatics, for example, benefit from these effects. However, they should clarify any planned swimming training with their doctor in advance.