Do you have little time on your schedule and don't know which physical activity to choose to practice in your free time and get out of a sedentary lifestyle? How about swimming?
Considered one of the most complete sports, swimming with Lifeguarding Recertification is suitable for all types of people, regardless of age, since it works a lot on the aerobic part, contributing to cardiorespiratory strengthening, physical conditioning and weight loss, in addition to being a great way to relax and take your mind off your daily routine.
In addition to these, there are several other reasons to go swimming.
Check out now 7 reasons that can convince you to fall in the water as soon as possible.
1. Develops the musculature
In addition to providing several benefits to the human body , which we will list throughout this text, swimming is considered a complete sport for moving and exercising almost all muscle groups simultaneously, something that no other sport does .
This physical activity contributes to the development and definition of the muscles of the upper and lower limbs, chest, back and abdomen .
Strengthening the muscles of the central region of the body, called the "core", which also encompasses the pelvis and lumbar, improves the ability to perform physical efforts , maintains balance and stability of the spine, promoting posture correction and contributing to development of other aspects, such as resistance, flexibility, mobility and elasticity, without causing an excessive increase in lean mass.
2. Helps to lose weight
Although not apparent, a swimming class can burn, on average, between 500 and 600 calories per hour , depending on the intensity of the exercises. The butterfly stroke is the one that melts the most fat, approximately 770 Kcal/hour, followed by the crawl stroke. Back and chest, tied, are the ones that burn the least — from 560 to 630 Kcal/hour.
In addition, the fact that water is 800 times denser than air makes swimming require much more muscular and respiratory effort than running, for example. On the other hand, aquatic exercises are impact-free , which considerably reduces the risk of pain and injuries , especially in the joints.
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3. Develops cardiorespiratory capacity
In approximately 12 weeks it is possible to notice the benefits promoted by the regular practice of swimming in the quality of life. Among them, the improvement of cardiorespiratory capacity .
Aerobic exercise improves physical conditioning , breathing, breathing and muscle resistance, including the heart, which starts pumping more oxygen through the blood throughout the body, favoring the work of all muscle groups cells in the body.
Therefore, this sport is recommended for those who suffer from respiratory and heart diseases , as it also helps to control breathing, regulates blood pressure and makes the heartbeat more stable, reducing the chances of heart disease by up to 40%. , especially in women.
4. Promotes memory and concentration
Swimming goes far beyond physical preparation. Practicing moderate-intensity sports also improves brain activity, contributing to the athlete's memory and concentration.
The regular practice of exercises increases the production and release of serotonin and endorphin by the body, leaving the brain of its practitioners in a state of alert and more focused, improving productivity at work , studies and common everyday tasks.
Aerobic activity also increases the oxygenation of the body, including the brain, providing greater intellectual activity, which also helps to enhance reasoning.
5. Improves self-esteem
Speaking of the “happy quartet” hormones — serotonin, endorphin, oxytocin and dopamine — they can also make all the difference in a person’s self-esteem.
As? Practicing physical activities regularly and at good intensity. Swimming at least three times a week, on alternate days, 45 to 60 minutes per class, including warm-up and stretching, is enough to get a good physical condition and stimulate the production of these substances by the brain tissue.
Generally, swimming lessons are held in groups , which ensures new social interactions and makes it possible to build new bonds of friendship, a beneficial factor to raise anyone's self-esteem.
6. Reduces stress and anxiety
Swimming can be a great alternative, a true escape valve, to combat everyday stress and anxiety .
Breathing control collaborates to empty the mind and keep focus on sports activity , taking away everyday problems. The release of the “happiness quartet” hormones, in turn, promotes feelings of well-being, happiness and relaxation.
The sound of breathing combined with peace underwater, as well as the ripples of the pool, also help to relax the body, relieve pain, reduce tension, calm the mind and improve mood.
7. Increases longevity
In view of all these benefits that promote health and quality of life, it is impossible not to associate swimming with greater longevity .
In old age , the benefits of swimming are even greater, as they increase the speed of transmission of nerve stimuli, make arteries healthier, improve reflexes and help fight respiratory, cardiac, brain and degenerative diseases, such as Alzheimer's Disease.
Swimming also increases bone mass, an essential factor for the quality of life of women and elderly people, since it considerably reduces the evolution of diseases such as arthritis , osteoarthritis and, mainly, osteoporosis, a major cause of falls in the elderly.
Now that you know the main benefits of swimming with American Lifeguard VA, how about starting to practice this sport regularly? It is worth remembering that swimming can be practiced by people of all ages , from children to adults, and even pregnant women.