The butterfly swim, also known as the dolphin swim, is the most difficult to perform with Lifeguarding Recertification. "The movements are not complicated, what makes it more difficult is the use of some muscles and movements that we don't do in our daily lives", says the teacher.
Men with stiffer hips have difficulty doing the kick in this modality. While women, who normally have less strength in their arms, find it difficult to get out of the water with their entire upper body. But with a little practice and persistence, these initial difficulties disappear.
Swimming caloric expenditure
While swimming in general has health Benefit of swimming, different types of swimming work specific parts of the body, which also causes a difference in the amount of calories burned.
"Actually, swimming modalities work all the major muscle complexes, what changes is the intensity with which some muscles are worked", explains personal trainer and teacher Rosana Tale, from Academia Forum Exert Fitness.
- Caloric expenditure for each swim
- Butterfly : 840 calories per hour
- Crawl : 720 calories per hour
- Back : 720 calories per hour
- Breast : 660 calories per hour
For physical trainer Rodrigo Taddeo, from Limier Assessorial, some strategies are able to increase fat burning with swimming:
- Increase intensity, with higher intensity interval training (at the upper limit of the aerobic threshold)
- Vary your workouts, so the body doesn't get used to it or accommodate and, with that, the caloric expenditure will always be higher.
- Use equipment that increases muscle work, generating an increase in caloric expenditure, such as palms and fins
According to Taddeo, these methods combined can result in a 37% increase in fat burning compared to continuous, moderate-intensity training without variation. Adding these tips to a regular workout, there will certainly be an increase in caloric expenditure and, consequently, greater fat burning.
Tips for starting swimming
Chlorine in swimming pools is harmful to eyes and hair. That's why it's important to wear swimming goggles to prevent water from getting into your eyes and to wash your hair thoroughly after a swimming lesson.
When choosing glasses, it is important to choose models that best suit your face shape. "Another important care is to change the glasses from time to time, otherwise the rubber that prevents water from coming into contact with the eyes becomes dry and hard, losing its functionality", explains Professor Rosana.
According to the teacher, the cap does not protect the hair, it only prevents the strands from getting loose in the water. In addition to chlorine, copper sulfate is also used to treat swimming pools. This substance can leave your hair a greenish color, especially if your hair color is light.
Swimming for children
It is very common for parents to think that children's swimming lessons are similar to adult lessons. However, it is important that they understand that the strategies in the classes must respect the physical, cognitive and social characteristics of the developing child, therefore, they must be playful, as the learning process of the child up to 12 years old occurs predominantly through these activities. .
According to the theory of cognitive development presented by Jean Piaget, from 2 to 7 years old the child is in the so-called preoperative stage, during which his reasoning develops through symbolism, make-believe, interpretation of characters and games with simple rules.
During this period, children like toys and colorful environments, music, costumes. Thus, the ideal environment for swimming lessons at this stage of the child's life should provide this type of experience.
The acquisition of self-rescue skills is the first step so that the child can enter a pool without the use of buoys. From the age of two, it is already possible to teach children this set of skills (knowing how to get back to the edge after an accidental fall, for example).
It is important to note that the buoys are only for support and not rescue. Even knowing how to swim or using buoys, no child should be left alone in the water. Therefore, adult supervision is essential.
To check out more information about the characteristics of classes during childhood, care and much more, check out our article on children's swimming with lifeguard courses.
Fundamentals of swimming
Prior medical evaluation
As with any other physical activity, anyone who wants to start swimming needs the authorization and supervision of a professional. Before choosing the modality and intensity of exercise, the student must undergo a medical evaluation. In addition, the accompaniment of a teacher who knows the limitations of the person is essential in each class.
Skin exam
As this is a water sport, swimmers also need to undergo a skin exam to detect allergies. "The chlorinated water can worsen the allergy, in addition to facilitating the transmission by other people", explains Professor Rosana.
Beware of Chlorine
Chlorine in swimming pools is harmful to eyes and hair. Wear swimming goggles to prevent eye contact with water, and wash your hair thoroughly after class.
Watch your breath
When swimming, pay attention to your breath. Inspiration is done through the mouth, while expiration can be either through the nose or through the mouth. To improve your breathing, you can work with apnea exercises, that is, long periods without breathing. If you want to increase the intensity of the exercise, use equipment such as palms and fins.
Warm up the body on cold days
When swimming in heated pools on cold days, always keep a bathrobe close by to avoid thermal shock when getting out of the water of the American Lifeguard Va. Stretch well to prevent cramps and eat a fast-absorbing carb before class to keep you going. Also remember to drink plenty of fluids. Even if you don't feel it, your body is sweating underwater.