Swimming is considered one of the most complete sports that exist. That's because, when swimming with Lifeguard Recertification Online, you work several muscle groups at the same time. No wonder, it is one of the most suitable sports, both for those who want to gain muscle mass and for those looking for definition and caloric loss.
The truth is that the benefits of swimming are so many that even babies under one year old are already in the pools learning to swim. If brought to life, it can still be a very healthy exercise option for the body, mind and soul.
To better understand the advantages that swimming provides for health and the body, the physical educator specialized in swimming, Tammy Toledo, gives some tips.
The main types of swimming
There are at least four main types of swimming: crawl, backstroke, breaststroke and butterfly. Although they are not the only ones (records account for other modalities practiced by different civilizations over the centuries), these are the most practiced today — including in official competitions.
Benefits of swimming
The benefits of swimming are many, but they tend to vary greatly according to the stage of life and the stage of learning of the person. That is, if she is a beginner, she is likely to enjoy different benefits than a professional swimmer, and so on.
Below, the most important benefits of this sport are listed:
- Promotes autonomy in the liquid environment;
- Assists in the recovery of muscle injuries;
- Increases immunity and strengthens our defense system;
- Improves physical conditioning and health as a whole;
- Works several muscles simultaneously, contributing to muscle balance;
- Improves blood circulation;
- Fights stress, anxiety, depression and mental health as a whole;
- For athletes, swimming still provides high sports performance and more adequate breathing;
- Improves body posture, fighting muscle and back pain;
- Gives more flexibility;
- Relieves muscle tension;
- Helps to lose weight, as it accelerates metabolism and promotes even higher caloric expenditure, since exercises in water require even more energy;
- The joints are not harmed, because it is a sport without impact and still exercises the tendons and ligaments;
- Improves motor coordination;
- Helps define muscles in different parts of the body, especially arms, back and chest.
Muscles worked
Several muscles are worked in swimming, but the main benefit is that they are worked in a balanced way.
This happens because the resistance in the water is greater than on land, so that, in addition to having a specific “main” muscle work for a movement, other muscles also end up being worked in order to overcome this greater resistance.
To speak in technical terms, in the same movement we have the work of the agonizing and the antagonistic musculature. We also have a strengthening of musculature related to joints without impact.
For those who don't know how to swim, especially children, the swimming instructor usually works the muscles more slowly, because the focus at this first moment is learning.
Muscles work in each type of swim
All swimming modalities will somehow work the muscles of the abdomen, mainly in the region of the ribs (serrati Lis anterior), in addition to the neck muscle (sternocleidomastoid), the large dorsal and the arm (supinator and pronator). There are, however, some specificities of each swim:
Crawl: mainly glutes and triceps, but also works the biceps, quadriceps, chest and inner leg muscles;
Back: hamstrings, back, trapezius, calf and glutes muscles;
Chest: biceps, inner thigh muscles, adductor muscles and, of course, the entire pectoral region;
Butterfly: the most difficult type of nothing to be executed works well practically the main muscle groups of the body, especially the trapeze, back, chest, biceps and glutes.
When we specifically refer to caloric expenditure, generally the butterfly stroke is the one that most helps improve sleep to burn calories, but it all depends on the intensity of the training.
In any case, front crawl, backstroke and breaststroke usually promote similar caloric burn.
Swimming or weight training?
“There is not much of a secret. To define muscles, weight training is the best option, but swimming can also help”, says Tammy.
“This sport can help to define the body, but it will depend a lot on the type of training and the person's diet. The focus, however, should not be that, but the search for a more balanced and well-worked musculature”, he adds.
Does swimming lose weight?
“Although it helps to burn calories, swimming alone does not make you lose weight. But both it and water aerobics help in the weight loss process”, explains the physical educator.
“They are two types of exercises that are highly recommended for those who are overweight because they do not have a great impact and do not overload the joints”.
For the children
Tammy believes that everyone should learn to swim, and the sooner you attend swimming lessons, the better. “I think it is essential to know how to swim. It is a matter of safety and survival above all else. Acquiring security comes the improvement of self-confidence and the child's ability to take care of himself”, she says.
“Children who know how to swim feel better able to face the challenges inherent in growing up and have more courage to take risks. At the same time, they learn the limit imposed by the liquid environment”.
Ideal age to start
“Swimming for babies from six months is very interesting for development and learning. From the age of two, it becomes essential, because the child can already walk and is ready to acquire survival and enjoy all the benefits of swimming”, she explains.
And the older ones?
“It's never too late to learn to swim. I had a 65-year-old student who said her last wish was to learn to swim. I asked if she was sick. She laughed and said no, but that, after she retired, that was what she needed to do,” she says. "She started going to the beach more and lost her fear of the sea."
Are there contraindications for swimming?
Like any sport, before starting swimming with American Lifeguard VA it is recommended to do a physical assessment to understand which limits must be respected inside the pool. But Tammy believes that each case should be studied separately.
“People with back problems, for example, should not practice butterfly swimming. Those who have knee problems, in turn, should avoid breaststroke”, she explains.
“Also, most top swimmers have a shoulder injury from over-exercising. That's why it's so important to have a good teacher or coach, who observes, makes adjustments and corrects movements during the lessons”.