5 tips for healthy swimming
Have you ever thought about including swimming as a regular physical activity in your daily life with Lifeguard Recertification In addition to being considered a complete sport, swimming also stands out for being a low-impact practice. Which, consequently, offers a lower risk for the development of injuries. But that doesn't mean you can start swimming all of a sudden without being careful. In this way, we talked to physical education professional, Manuela Dias Vieira, and selected some tips for you to enjoy all the benefits of sport with health and safety. Check out!
1. Professional Guidance
The practice of any and all physical activity must be accompanied by a specialist, aiming at its best use according to the rhythm of possibilities of each one. “Swimming is a sport that, theoretically, has no impact, as water reduces body weight by up to 70%. However, the repetitive and exaggerated use of the upper limbs can lead to Repetitive Strain Injuries (RSI),” warns Manuela. “Also, every sport has its risk of injury if performed incorrectly. In this way, it is of paramount importance that the practice has the guidance and supervision of the physical education professional at any age”, reiterates the professional.
2. Hygiene
To practice swimming, there is a basic hygiene recommendation: shower before entering the water. It is also recommended to avoid using hair creams, oils and body moisturizers before jumping into the water. Another important point is the use of rubber slippers to circulate in the pool area, avoiding taking dirt into the water, in addition to helping to prevent accidents.
3. Stretching and Warming Up
Always, before starting the practice, it is important to perform stretches that prioritize the large muscle groups and exercises to warm up the large joints. The warm-up should be done in water and slowly, so that the cardiorespiratory system begins to feel the first effects of physical activity.
4. Basic Equipment
Appropriate swimwear is recommended, such as the “swimmer” bathing suit for women and swimming trunks for men. In addition, the use of accessories such as a cap and diving goggles are also essential, as they help the practice of exercise, improve your stretch the field of vision without irritating the eyes.
5. Food
Despite being a low-impact practice, swimming requires a lot of energy! Therefore, and to ensure better performance and recovery, before and after practice, it is essential to take care of food and put together a healthy menu. After all, about 30 to 60 minutes before swimming, you need to eat a light, nutrient-rich diet. The most suitable is the consumption of fruits, vegetables and vegetables that can guarantee energy to practice the activity successfully. After swimming with American Lifeguard VA, the ideal is to consume foods rich in proteins , which help in the recovery of muscles.