It is common knowledge that sports are very good for health. Among them, some stand out for being complete. This is the case with swimming with Lifeguarding Recertification. Anyone who knows nothing already knows how much the quality of life - and health - improves, after a while practicing this physical activity.
The benefits extend throughout the body and the feeling of well being after a class leaves no doubt: swimming has everything you need to keep in shape and take care of your body and mind. To get started, learn now what are the benefits of practicing this unique sport.
Benefits of swimming
1. Toned muscles
Swimming is a sport that moves all muscle groups , which means that the whole body is exercised during the activity.
It tones and strengthens the muscles and, what is better, without great risk of injury . That's because water eliminates the impact, reducing the chances of joint or muscle problems and even helps in relieving problems such as osteoarthritis and fibromyalgia, as it keeps the joints loose and more flexible.
2. Excellent for the heart
The pressure exerted by water activates blood circulation, increasing the heart's ability to pump blood through the body, strengthening the heart muscles , eliminating fat around the heart, decreasing the incidence of cardiovascular diseases and increasing levels of good cholesterol , HDL. .
3. Great for the lungs
Breathing is also another big benefit in swimming . Exercise in water strengthens the lung muscles, being highly recommended for people with asthma.
4. Physical over conditioning
Breathing exercises increase the body's ability to absorb oxygen, improving physical conditioning.
5. Lose weight and prevent diabetes
Because it is a high intensity aerobic exercise , it can help a lot in the loss and control of body fat and also in the prevention of diabetes . Studies indicate that people who swim frequently have a 10% lower risk of getting type 2 diabetes.
6. Total well-being
Finally, activity in the water promotes a real sense of well-being, helping to reduce stress . The concentration that the sport requires and the release of hormones , such as endorphins , promote true mental relaxation in practitioners.
Swimming contraindications
● Physical activity is usually recommended for all types of people, so it doesn't have many contraindications. However, during crises of diseases such as lung infections, rhinitis, sinusitis , pharyngitis, it is better to avoid water sports, including swimming.
● Skin allergies can also be made worse by chemicals in swimming pools, as can ear infections.
● People with ringworm and conjunctivitis cannot swim either, as both diseases are contagious.
● Those who have osteoporosis should look for other sports, as the low impact of swimming does not help to control the disease , which requires activities that stimulate the formation of calcium, such as walking.
When and how much to practice Age
There are some differences regarding the age at which you can start practicing swimming with lifeguard course.
Some experts indicate onset between 9 months and 1 year . Although it is known that babies learn to swim quickly, mainly because of the memory of the uterine environment, which is an aquatic environment, the baby's organism is still very immature and there are a number of risks in exercises done in swimming pools , especially involving children .
Therefore, the recommendation of the NGO Crania Segura is that children should practice swimming from the age of four . In the case of classes without submersion (with your head out of the water) you can start a little earlier, but always with supervision.
As for the maximum age , there are practically no limits after considering the above contraindications.
Frequency
Regarding the frequency, it all depends on the objective of each one. For general cases, it is best to take classes three times a week , lasting between 30 and 60 minutes and varying the modalities (butterfly, crawl, backstroke and breaststroke).
Swimming to lose weight
Swimming can be quite helpful for anyone trying to lose or maintain weight .
An intense swimming workout can burn around 700 calories . Just to give you an idea of the effort made in this Physical activity type of exercise, one meter displaced in swimming with American Lifeguard VA represents about four times what is spent in a race.
It 's also important to vary your swimming styles during lessons to work your whole body. Taking classes four times a week can yield great results for those who want to lose weight.