Finding an exercise that helps you lose weight, gain muscle mass, improve physical conditioning, help those who have breathing problems and who still have little chance of injury can seem like a difficult task. But, in fact, one of the most practiced sports in the world brings together all these characteristics: swimming with Online Lifeguard Recertification .
What is swimming
In summary, " swimming is a practice that brings many benefits to having a healthier life, maintaining a balanced body and, above all, burning calories in a pleasant way", explains swimming teacher Gian Fernandes da Silva, from Compamia Athletica.
However, before falling into the water, you need to know some characteristics of this sport and ask questions so you don't hesitate when training.
Swimming burns more calories than other low-impact activities like walking . For this reason, it is indicated for those who are in a hurry to lose weight, but cannot bear the wear and tear of very strenuous activities. The risk of injury is minimal because there is no impact on the joints.
According to physiologist Valeria Scornaienchi, through the practice of swimming the individual can burn more calories than other exercises such as walking, which are low-impact activities. It is a great alternative for those who want to lose weight faster.
Discover the benefits of swimming in detail below.
Benefits of swimming
Swimming is one of the most practiced sports in the world. It is a complete physical activity, as it works several muscles of the body and brings a series of health benefits. Check out:
1. Improves breathing:
Swimming lessons are excellent for those who have respiratory problems, such as asthma and bronchitis, as the student learns to control inspiration and expiration along with movements. In addition, moisture helps to dilate the airways of people who have trouble breathing.
2. Helps to lose weight:
It is important that the person feels pleasure in swimming, and not that it is a momentary sacrifice. According to the American College of Sports , a healthy person is one who spends between 1,000 and 1,500 kcal per week on sports. Exercise can consume between 300 and 500 kcal per day.
In order for there to be an efficient fat burning in any physical activity, it is important that it is practiced regularly. The most severe interventions are not always the most efficient in the medium term and can cause the famous accordion effect .
3. Low impact:
Even though it is one of the physical activities that burns the most calories, swimming has little impact on the joints. That is why it is recommended for the elderly and people suffering from diseases such as rheumatoid arthritis.
4. Works different muscles:
Swimming requires the work of legs, arms and the core region, including the abdomen. The equal and bilateral execution of the movements guarantees the balanced and wide development of all the muscles.
5. Muscle mass gain:
"But after a period of training in swimming, it is important to do specific muscle training in order to obtain greater results in muscle mass gain", explains physical educator Fernanda Andrade.
Swimming for children is a good alternative for gaining muscle mass, especially for sedentary people. This is because in swimming a very large number of muscles are worked.
6. Helps in the treatment of fibromyalgia:
"Swimming had not yet been evaluated with due scientific rigor and, in this clinical trial, it showed results as good as walking, which has proven benefits. It may be a more interesting option for a person who, in addition to fibromyalgia, has osteoarthritis in the knee, for example", explained the researcher.
According to Professor Jamil Nature, physical activity should be part of all fibromyalgia treatments and it has been proven that low-impact aerobic exercises bring the greatest benefits. In previous studies by Professor Nature, results are exposed that point to the positive effects of walking and water running.
Swimming modalities
Freestyle (Crawl)
The easiest type of swimming, the crawl is also the most practiced in the world. "This type is easily performed by people of all ages, including the elderly", explains personal trainer and teacher Rosana Tale, from Academia Forum Exert Fitness. The crawl 's simple arm movement and kicks make it work hard on the biceps, triceps, quadriceps, pecs and anterior leg muscles.
As it can be done at different intensities and its movement does not involve much effort on the joints and muscles, it does not contain contraindications. However, "even if there is not a group that should not practice the crawl , it is necessary to make an evaluation with a professional before falling in the pool", says the teacher.
Backstroke
Almost as easy to practice as the front crawl , the backstroke is also very good for beginners. It works the hamstrings, ribs, trapezius, triceps, calves and glutes.
Strengthening the back muscles also helps improve posture. "Many doctors prescribe swimming lessons for their patients with spinal problems. With this strengthening, the muscles are able to maintain the proper posture", explains Rosana Tale.
The only negative point of this swim is that some people who have more difficulty floating complain that the water enters the nose and mouth more easily, hindering the swimming and making the class not very pleasant of the American Lifeguard VA. However, this is worked with the teacher and with the practice of movement.
Breaststroke
According to Professor Rosana, most people do not easily learn to kick in this modality, since the movement is not done naturally. "This is a great swim to work the biceps, anterior thigh muscles, adductors and the entire chest", says Rosana Tale.
The breaststroke (or "breaststroke"), while not as difficult as the butterfly, features a series of movements that can make the first few workouts difficult.