learning to swim, a guarantee of lifelong water fun.

Why is it important that you learn to swim? In the first place because it can save your life if you fall into the water. But especially because it is pleasant to move in the water and because it is a particularly healthy sport, for body and mind with Lifeguard Recertification Near Me.

Learning to swim contributes to the motor development, safety and self-reliance of every child. 

Swimming is best learned by taking enough time and working in several steps.

1. Water habituation

In the first place, the child has to get used to the water . Water habituation  is the basis for a lifetime of fun in, on and around the water. In most clubs, water habituation is started from the age of 3.5 to 4 years.

2. Learning to survive and water safety

Once the child has become accustomed to water, it is taught the necessary skills for 'learning to survive' and being 'water-safe'. These terms can also be found on our swimming certificates . At the end of the trajectory, the child masters all so-called 'aquatic' basic skills: it can enter the water independently (and also come out), float (on the stomach and on the back), breathe rhythmically, come to balance, streamline, thrust with the legs and thrust with the arms. The child is now much less at risk of a drowning accident, but supervision remains necessary.

3. Learn to swim

From his 5th birthday, the water-resistant child is ready to learn to swim in an official swimming stroke. Unlike before, but based on scientific research, we start with backstroke as a basis. This is followed by crawl (5 to 6 years) and breaststroke (6 to 7 years).

Does your child want to continue swimming afterwards? Then sign up for a follow-up course in one of our clubs, where recreational and competitive swimming sports are practiced in a playful way. In this way, your child can continue to enjoy one of the healthiest sports that exist for a lifetime with American Lifeguard USA Miami.

DO YOU WANT TO LEARN TO SWIM AS AN ADULT?

You are in the best hands at our clubs

Our clubs guarantee quality swimming instruction . As a member of our large swimming family - we are more than 50,000 - you will end up in the capable and experienced hands of the more than 2,000 teachers and trainers who are active in our 150 clubs. By the way, did you know that our teachers are among the most highly trained in Flanders? And that the majority of our clubs have achieved a quality label in recent years ? This is the best guarantee of a didactically and pedagogically strong approach that results in an educational and fun experience for your child. A good basis for lifelong swimming pleasure.

Start lying on your back

bend the knees while keeping the knees together. The feet then sink to the bottom

then let the legs (toes out) go shoulder-width apart and turn them back until they are straight again.

 Emphasize the 'Pepo position' of the feet

The most difficult and time-consuming thing is to teach a child to correct the position of the feet. The feet must always be turned outwards. Call it 'Pipo feet', or 'turn on your turn signals'. Or ask your own swimming teacher what he (or she) calls it.

In any case, let the child pull the toes up well. Then the feet are already slightly in the correct position. Then turn the toes out. This position of the feet is important to get good propulsion in the water. You can also practice this very well at home. On the couch. Or let the child walk with the feet turned out and the toes up. Another trick is to let the child swim with water shoes.

Learning to swim for children

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Because children are taking swimming lessons younger and younger, today we share 10 tips to learn to swim more pleasantly and faster with Lifeguard Certification Near Me. It's nice for you and your child if that swimming diploma is quickly in your pocket.

Tips for learning to swim

For starters, it is always the intention that a child can float before learning the swimming strokes. A child must be able to float well both on its back and on its stomach.

But before a child dares to float, he must first dare to enter the water (and underwater). What can you as a parent do to help your child? Most of the tips below are about that.

1. Go to the swimming pool with the child yourself

First, physically put yourself in the position of a child. Get on your knees in the pool, at the height of your child, and look around you. You will then see a huge flat water, with all bobbing heads in it.

You – and therefore your child – see heads approaching and moving away. That those heads are swimming people is not the first thing that comes to your child's mind.

Run and play with your child in shallow water. Show that it's fun to make crazy moves in the water. Also teach your child to jump from a small height into the water. Let it run through the water. Also use the arms, and splash around. In this way the child learns to deal with the counter pressure of the water and with splashes in the face.

2. Play underwater face games

Learn in a playful way that you can go underwater with your face without any problems. Don't force it of course, but try to put one ear under water first. Do you hear anything then? What? Likewise with your nose under water.

Give the child goggles to see underwater. And try together (in a random place, for example in the car) to hold your breath for ten seconds. Try that underwater too.

3. Practice lying on your back

First, demonstrate how you can float relaxed on your back. It goes like this: ears in the water, looking at the ceiling, squeezing buttocks. At first, the child finds this very scary.

Maintain constant body contact with your child during this exercise. Have the child raise the hands to shoulder height, then bend the knees, tilt the head back and straighten the legs (bounce off slightly), and push the buttocks up. Support the child's back or buttocks with one hand. Don't take it too long and build confidence slowly.

4. Practice trial and error in the water

When a child falls, when walking or playing in the water, the first reaction of many people is to immediately jump to help the child get up, grab and comfort. That's understandable, but it could be better.

If a child falls, it is startled. It 's scary too. But it is better to give the child the chance to get up again on their own. Feel free to let it soak for a while. If it doesn't work, of course you help and then you slowly show how you stand up in the water.

When a child has stood up independently, it helps to strengthen self-confidence in the water with American Lifeguard USA Miami.

5. Practice lying on the stomach

Lying on the stomach is easier as the child keeps the face well in the water. Look at the bottom. Let's see what happens to your legs when you raise your head: the further your head bends back, the more your legs go down. Then you can't lie down anymore.

Start at the side. Bend your knees, push off with one leg against the wall and float. If that goes well, practice it from a standing position. If the head is well in the water (look at the bottom), the buttocks will naturally rise.

Go into shallow water and have the child put their hands on the bottom. Rotate the hands so that the fingers point towards the toes. The buttocks are now rising. Then ask the child to let go of one hand and then both hands. You stand in front of the child and hold his hands. Pull the child through the water and let him put his face in the water.

6. Practice pinball with the legs

Once the child can float, practice pinball with the legs (the leg stroke in chest crawl). First with as many splashes as possible (that's nice), then without splashes. Keep feet under water.

7. Always start with the legs

If you want to teach your child a swimming stroke, always start with the legs. Many parents would like to immediately learn a combination breaststroke, but that is almost never possible. That is too difficult for a small child. So start with the legs, and always on the back first.

Today, the modern instruction is like this:

start lying on your back

bend the knees while keeping the knees together. The feet then sink to the bottom

then let the legs (toes out) go shoulder-width apart and turn them back until they are straight again.

8. Emphasize the 'Pepo position' of the feet

The most difficult and time-consuming thing is to teach a child to correct the position of the feet. The feet must always be turned outwards. Call it 'Pipo feet', or 'turn on your turn signals'. Or ask your own swimming teacher what he (or she) calls it.

In any case, let the child pull the toes up well. Then the feet are already slightly in the correct position. Then turn the toes out. This position of the feet is important to get good propulsion in the water. You can also practice this very well at home. On the couch. Or let the child walk with the feet turned out and the toes up. Another trick is to let the child swim with water shoes.

8 tips to learn to swim more pleasantly and faster

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Swimming requires technique, which means that many people don't get further than a few strokes before they hang out panting again. Michael Phelps also had to start somewhere and look where he is now. In other words: just start and technology with Lifeguard course Near Me.

But how do you start swimming? Swimming coach Dan Bullock has drawn up a plan with which you can build up a decent (swimming) condition within 5 weeks. “Over the 5 weeks, 8 workouts are spread out,” says Bullock. “After that, you can continue swimming about 3 times a week to keep improving your technique and fitness. This plan aims to boost your confidence, build muscle definition, and devour body fat. Moreover, you have discovered a new way of cardio and strength training. With the exception of week 1, use a few breaststroke courses as a warm up and cool down.”

Week 1 (1 workout)

Dan: “For starters, it's important to be consistent. Try to find a rhythm in both your stroke and your breathing to lay a foundation for your technique. After the first few laps, you may feel like you don't need that much break, but you'll come back to that soon!”.

The workout:

With a brisk breaststroke, swim back and forth 8-12 times in a 25-meter pool. After each back and forth, rest for a minute. If you don't have a 25-meter pool nearby, adjust the number of swims back and forth to the length of the pool you're swimming in. If you end up only swimming 400 to 600 meters.

Week 2 (2 workouts)

"The first training session of this week is to determine how fit you are. In week 5 you repeat this to see how much you have progressed. Keep a stopwatch handy. The second training is intended to see what distance it suits you with American Lifeguard USA Miami.

Workout 1: Fitness test

Make as many meters as possible in 3 minutes. Try to start fairly slowly, but gradually increase in speed. This can be spicy! The idea is that in week 5 you can swim twice as far.

Workout 2: Time trial

Take that stopwatch with you again, because you're going to do 12 sets of 2 minutes. You divide those 2 minutes into swimming and resting yourself. Vary between a quiet and a fast front crawl, and adjust your break accordingly. For example: 30 seconds of fast crawling, 30 seconds of rest. Then crawl quietly for 40 seconds, with 20 seconds of rest.

Week 3 (1 workout)

“This week you focus on distance and intensity,” Dan says. “The distance increases, but the rest decreases in proportion. Your speed does not have to increase, but try not to slow down. That's hard enough."

The training:

• - Front crawl 1 time back and forth, rest 15 seconds.
• - Front crawl back and forth 2 times, rest 15 seconds.
• - Front crawl back and forth 3 times, rest 15 seconds.

Week 4 (2 workouts)

“The first training is again a time trial , with the focus on maintaining a constant speed. The second workout focuses on your legs. Most muscles in your legs are large, and therefore relatively strong. So your legs can put in some extra effort, and strong legs also contribute to good technique. That's why it's good to use only your legs every now and then while swimming. While swimming, keep your arms outstretched in front of you, with a kickboard in your hands. If you enjoy swimming with a snorkel, don't use a kickboard. In that case, swim with your arms at your sides or stretched straight out.”

A 5 week training schedule for novice swimmers

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5 PRACTICAL TIPS FOR STARTING SWIMMING:

1. Hydration

ALWAYS have a water bottle or water bottle with you. You will perspire a lot unnoticed while swimming. In a swimming pool it is often very warm but because you are in the water you do not realize this yourself. Yet you are exercising and you will lose a lot of fluid. To compensate for this fluid loss, drinking water is very important and sufficient with Lifeguard Class Near Me.

Energy drinks or other fruit juices are not necessary and often contain a lot of unnecessary sugars. If you drink too little while swimming, you can suffer from headaches that can last for a very long time or you feel weak and energy less for a longer period of time.

2. Material

If you seriously want to go swimming, it is advisable to purchase a good bathing suit or tight swimming trunks/bikini. Fashionable bikinis with which you lie on the beach in the summer or long wide swimming trunks will especially hinder you while swimming laps and will not improve your swimming performance. Such long wide swimming trunks, for example, provide enormous extra resistance and are not streamlined at all, so that you can also work less well on your technique. For the women, 'normal' bikinis will be especially inconvenient. When you swim even a little faster they will slide and/or sag. A bathing suit/ball squeezer/special training bikini ensures that you don't have to worry about your equipment and you can better focus on your position in the water and your swimming stroke.

In addition, it is of course nice to have good swimming goggles so that you can safely swim with your head in the water and do not show up at school / work with red, stinging eyes after your workout.

I would definitely recommend a swim cap for those with longer hair. Such a hat often costs less than a tenner and you benefit a lot from it. You can of course wear your hair in a ponytail or braid. But when you start swimming a bit fanatically, you will soon notice that tufts come loose and still irritate your face. In addition, your hair gets tangled very quickly and that chlorinated water is not so good for your hair either. Chlorine water is certainly not such a party for people with dyed hair. A bathing cap offers a solution. For most in the beginning it takes some getting used to, but after that they can no longer do without.

You can often get the above materials at a sporting goods store or online. The brands Speedo and Arena are specialized in swimming and I would therefore recommend in this area with American Lifeguard USA Miami.

3. Food

Do not eat (too) much before swimming. Swimming laps on a full stomach can be annoying and you can get cramps more easily. If you are going to swim for more than half an hour, it is advisable to at least eat something (small). Think of a banana, currant bun or protein bar. After swimming, most people often feel more hungry than usual. Swimming uses all your muscles, so your body can use some extra protein. A protein-rich meal after swimming is therefore good.

4. Warming up & cooling down

Even though it is often very hot in a pool, it is still important that you warm up your body and wake up your muscles before swimming. The water is often cold! Build up your swimming training slowly and start warming up/stretching your muscles on the side. When you go into the water, start slowly and don't go the first lane as fast as possible to the other side. A good warm-up ensures that your muscles are at the right tension and you prevent injuries and cramps. Even after swimming, it is best to swim a few lengths very calmly. Lower your heart rate, consciously breathe in and out, and your body slowly recovers from swimming. This way you also prevent injuries but also muscle pain / stiff muscles.

5. Think in small steps

Swimming is a very technical and difficult sport. That's why it's good to know that you won't master the front crawl perfectly within a week or quickly make huge progress in terms of times. In any case, it's already very good that you want to start swimming and those miles and fast times will come later. For example, a first goal could be to go swimming once or twice a week for a month. In the beginning, try to focus mainly on the technique, so you may (in your opinion) slow down a bit, but in the end it will pay off! For example, look at the stroke of better swimmers or take a course. In almost all pools, certain front crawl classes are given or special trim swimming lessons are organized. There is always a trainer or pool employee present who will teach you the swimming stroke better.

You can of course also become a member of a swimming club. But remember that really learning how to swim takes time and don't give up too quickly if you don't succeed within a month, because perseverance will be rewarded. All beginnings are difficult, but then remember that you are doing a great job! It is a fantastic sport, very good for your body and if you succeed after a while, it is even more wonderful to do.

5 PRACTICAL TIPS FOR IF YOU WANT TO START SWIMMING

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Before and after swimming

Always start and end your workout in the pool with a shower and foot bath. Inform yourself about the rules of the swimming pool and the guidelines regarding the wearing of a swimming cap, swimming shorts with Lifeguard Training Near Me.

Outfit

Wear a comfortable swimsuit/swimming briefs that fit you well, but don't stretch. The use of well-fitting chlorine goggles is recommended but not necessary. long hair is best tied back.

Regularity and discipline

It is important for a novice swimmer to get started with a lot of discipline and to stick to the training schedule. Choose fixed times.

Company

Find a training partner. Swimming together is even more fun and motivating to achieve your goal. Ask in the pool if group sessions are organized.

Progress

It will go a little smoother every time. The first few weeks are the hardest to sustain, but your fitness will gradually improve. Perseverance is the message.

Overtraining

Do not overdo your training and pay attention to the rest days. While swimming, make sure you can breathe comfortably without constantly gasping for breath and always listen to your body. If you missed a workout, pick up where you left off.

Nutrition

To avoid stomach complaints, it is best to eat a light meal at least 2 hours before your departure. Special sports nutrition and drinks are not necessary if you are swimming for less than an hour. Bring water, a sugar-free drink or a piece of fruit, tasty and healthy after swimming. Drink plenty afterwards with American Lifeguard USA Miami.

Age

Good news: swimming is suitable for young and old. The risk of injury is virtually excluded. In many cases, swimming is even recommended for the rehabilitation of sports injuries, etc

Healthy living

Start the day with a healthy breakfast and don't skip meals. Drink water throughout the day, at least one and a half liters a day. Limit sugary foods, sugary drinks and alcohol. Eat plenty of fresh fruits and vegetables, at least 3 servings a day. Exercise for at least 30 minutes every day. Go for a walk, bike ride or swim a few lengths. Alternate in your movement or sport, so you ensure balanced muscle development. Get enough sleep and avoid worrying; ensure adequate relaxation.

1000m and now what?

After finishing training schedule 2 you can suddenly swim 1000 m without breaks. Congratulations! But this should not be the end point. Ever heard of trim swimming? There are 3,000 m, 5,000 m, 10,000 m, 25,000 m, 50,000 m, 100,000 m trim certificates. Ask for info in the pool.

10 Start to Swim tips

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Swimming is one of those workouts that is easily overlooked because the gym always seems to take precedence. It's only when you're in the pool that you wonder why you didn't do this before. If you're wondering whether you should invest in a new swim cap and brave the jobs, Out at Home lists 10 incredible reasons why you should with Lifeguard Recertification Near Me.

1. Swimming is a great way to lose weight

If the thought of being tethered to a treadmill sends the shivers down your spine, go swimming again. Swimming for 40 minutes four times a week, combined with a balanced diet, can really help you shed the pounds.  

According to the Centers for Disease Control and Prevention, a "70kg person burns about 510 calories doing laps for an hour," Livestrong reports, proving that it's still possible to burn fat at an intense pace without having to travel miles. to run. To burn as many calories as possible, don't settle for just one stroke: the butterfly stroke is the toughest stroke, but is ideal for weight loss, as it burns 800 calories per hour!

2. Swimming is a great exercise

Don't exhaust yourself with one strength training session after another - take a dip in the pool instead. Swimming can be an excellent core workout. Freestyle Swimmers: To stay perfectly aligned and at your fastest pace, you need to make sure your core is engaged. At first, you may find it difficult to keep your stomach tight and maintain a good hold at the same time. But the more you practice, the more familiar you will become with this exercise, and eventually you will do it instinctively from the start. Welcome abs!

3. Swimming speeds up recovery

Swimming is a low-impact sport and can also help relieve pain and ailments. If you suffer from back or knee pain, swimming may be the exercise you need to relieve the pressure. The rehabilitative effect comes from the fact that it is not a weight-bearing exercise; the water supports you as you stretch, relax and heal.

4. Swimming improves flexibility

Along with yoga and gymnastics, swimming is one of the best sports to improve flexibility. It stretches and strengthens areas of the body neglected by sedentary life, including the hips, back and hamstrings

If your training program is heavily focused on strength training and cardio, it's easy to forget the role flexibility plays in improving your athletic performance. It strengthens, sculpts and helps you gain speed. Gradually increase your range of motion while swimming. Pool features like water resistance and buoyancy reduce the impact of exercise on your joints, allowing you to stretch and bend comfortably and efficiently with American Lifeguard USA Miami.

5. Swimming has no age limit

The great thing about swimming is that it has no age limit. Research from the Norwegian University of Science and Technology has shown that swimming a baby from the age of 2 months is a great way to improve development. It improves their sense of balance and their ability to catch objects. At the same time, swimming is believed to improve bone health and gradually reduce the symptoms of arthritis in older people. It is a sport that is suitable for everyone.

Swimming can also be a very social activity, where friends and family can relax, have fun and get fit at the same time!

6. Swimming Promotes Heart Health

As a total body workout, swimming is one of the best exercises to improve cardiovascular health. The resistance of the water makes the heart work harder, which improves circulation and blood flow. The natural buoyancy and warm temperature of the pool also means you don't feel the true intensity of your workout, allowing you to go further and faster in your cardio workout and get your heart even stronger. If you want to lower your blood pressure naturally, swimming is a great way to do this. In addition, we have the perfect pool trainer in our range , with which you can perfectly do a workout

7. Swimming relieves stress

Exercise might not be your first choice when it comes to evening relaxation – lounging in front of the TV? Well, now you do. But what people don't realize is that swimming is better stress relief than your favorite TV show.

Besides endorphins, swimming not only stimulates those wonderful mood hormones, it also gives you the chance to clear your head and take a break from your day. Some gym goers hate the peace and quiet of the pool, but if you're in need of relaxation, swimming can help.

Top 7 benefits of swimming in the pool

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Swimming is a complete sport that is beneficial for body and mind. You can completely clear your head and also build your fitness. But swimming is also ideal for training your muscles . In addition, you do not have to worry about overloading your joints or muscles with Lifeguard Certification Near Me.

You train these muscles while swimming

It is a good idea to  build in enough variety  during your weekly swimming hour(s). This keeps it fun and you will continue the training sessions longer. In addition, you train different muscle groups with different swimming disciplines:

• Breaststroke: ideal for building strong arm and chest muscles.
• Freestyle: especially your arm and shoulder muscles become stronger.

Backstroke: this gives your abs a solid boost.

Do you like challenges? Then you should definitely  try the butterfly stroke  . It is a discipline that puts your entire upper body to the test.

Do you only want to train your  arm muscles ? Then swim without using your legs.

No risk of overload or injuries

Unlike walking, for example, your  joints  or your  back  are not strained while swimming. You float in the water, so the risk of overload and injuries is virtually non-existent. You do not have to worry about inflamed knee or Achilles tendons.

Building fitness

Swimming isn't just a healthy way to build muscle. If you regularly swim laps, your  fitness  will also improve. To achieve results, it is important to build in sufficient regularity and maintain a rhythm of three sessions per week. Of course you can also alternate swimming with other sports.

Tip: Set  realistic goals for yourself  and gradually build up your training work. In the beginning, it's a good idea to get guidance from an expert who will create a customized training plan for you.

Swimming Reduces Anxiety And Depression

Its stress-reducing properties are also effective on a deeper level for people with mental illness. If you suffer from anxiety, swimming can help relieve pent-up tension and muscle soreness and allow you to pay attention and not worry about yourself while exercising. However, it is important that the pools you swim in are well heated, because cold water does not have the same effect. Plus, it's the perfect exercise for those concerned about their appearance, as swimming strengthens the entire body and makes you look and feel even better with American Lifeguard USA Miami.

 Swimming helps you breathe

Swimming lets you breathe, literally. We breathe on average between 12 and 20 times per minute; it's second nature to us. That said, many of us also suffer from stress-related symptoms. In the UK alone, healthcare specialist Bupa found that in a study of 10,000 participants, 44% suffered from stress.

The connection between the two – breathing and stress – is surprising. When we feel stressed or anxious, our muscles begin to tense and contract. This makes it harder to breathe, so much so that some people experience shortness of breath and even panic attacks.

It helps to calm and regulate your breathing. As you work on perfecting your movements and technique, your breathing will improve at the same time, which can help lower blood pressure, promote weight loss and flush out toxins. Swimming is an ideal workout for asthmatics because it encourages you to open your lungs and control your breathing.

Swimming is fun

Ultimately, if you're looking for a workout that breaks your gym routine, swimming is the exercise for you. It is relaxing and you will never get bored. At Out at Home you will find the perfect swimming pools, take a look at our range . Choose the perfect pool for you and enjoy the wonderful water.

WHICH MUSCLES DO YOU TRAIN WHILE SWIMMING?

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Want to stay fit during the summer holidays? Go swimming! This is not only relaxing, it is also very good for your body and health. It is the best workout for you for the following reasons with Lifeguard Course Near Me.

THIS IS WHAT SWIMMING DOES TO YOUR BODY

Want to stay fit during the summer holidays? Go swimming! This is not only relaxing, it is also very good for your body and health. It is the best workout for you for the following reasons.

SWIMMING AND LOSING WEIGHT

You can lose weight by swimming. Swimming is a cardio workout, and cardio burns fat. Depending on the intensity of your training, this is about 500 to 750 calories per hour. This is also quite a lot for a sport that doesn't make you very tired at all. The reason? While swimming, you use many different muscle groups. This ensures a high combustion.

SWIMMING AND FITNESS

Do you think swimming laps doesn't do anything for your fitness? Think again! During a few breaststroke laps you demand a lot from your lungs. You increase your lung capacity and improve your condition. The health of your heart and blood vessels also improves. Because you breathe irregularly while swimming, your body learns to deal with oxygen more efficiently, since less of it is pumped through your body. The same applies to the circulation of blood, which has a positive effect on the blood flow throughout your body.

FULLBODY WORKOUT

Swimming is more than just fitness training. It's anything but a bit of 'bobbing'. Water is 800% more compact than air, so swimming is resistance training. In contrast to, for example, cycling or running - with which you mainly train your legs - swimming is a real full-body workout. You develop and strengthen your shoulder and arm muscles, while at the same time tightening your core to lie horizontally in the water. Your body is 'carried' by the water, so you train all muscles in a balanced way and you have less chance of injuries.

SWIMMING AND RELAXATION

Swimming is ideal for people who experience a lot of stress in daily life. Already after fifteen minutes in the water your muscles relax. Just like with other physical activities, your body produces the substance endorphins. This will make you feel happy and joyful. In addition, swimming is also good for reducing stress. The People's Journal of Scientific Research claims that swimming is similar to yoga in reducing anxiety over a 12-week period. Bad mood or a lot of stress? Take a dip!

THIS IS WHAT SWIMMING DOES TO YOUR BODY

Want to stay fit during the summer holidays? Go swimming! This is not only relaxing, it is also very good for your body and health. It is the best workout for you for the following reasons.

SWIMMING AND LOSING WEIGHT

You can lose weight by swimming. Swimming is a cardio workout, and cardio burns fat. Depending on the intensity of your training, this is about 500 to 750 calories per hour. This is also quite a lot for a sport that doesn't make you very tired at all. The reason? While swimming, you use many different muscle groups. This ensures a high combustion with American Lifeguard USA Miami.

SWIMMING AND FITNESS

Do you think swimming laps doesn't do anything for your fitness? Think again! During a few breaststroke laps you demand a lot from your lungs. You increase your lung capacity and improve your condition. The health of your heart and blood vessels also improves. Because you breathe irregularly while swimming, your body learns to deal with oxygen more efficiently, since less of it is pumped through your body. The same applies to the circulation of blood, which has a positive effect on the blood flow throughout your body.

FULLBODY WORKOUT

Swimming is more than just fitness training. It's anything but a bit of 'bobbing'. Water is 800% more compact than air, so swimming is resistance training. In contrast to, for example, cycling or running - with which you mainly train your legs - swimming is a real full-body workout. You develop and strengthen your shoulder and arm muscles, while at the same time tightening your core to lie horizontally in the water. Your body is 'carried' by the water, so you train all muscles in a balanced way and you have less chance of injuries.

SWIMMING AND RELAXATION

Swimming is ideal for people who experience a lot of stress in daily life. Already after fifteen minutes in the water your muscles relax. Just like with other physical activities, your body produces the substance endorphins. This will make you feel happy and joyful. In addition, swimming is also good for reducing stress. The People's Journal of Scientific Research claims that swimming is similar to yoga in reducing anxiety over a 12-week period. Bad mood or a lot of stress? Take a dip!

HOW DO YOU GET EVERYTHING OUT OF IT? 

Swimming is a very healthy sport. But how do you make the most of it? Very simple: make sure you do it regularly. An hour of breaststroke every few weeks is not enough. Plan one or two fixed appointments in your agenda and you can't get out of it. Don't feel like going alone? Meet up with a friend or join one of our classes in our  swimming pool  (not in Almere).

THIS IS WHAT SWIMMING DOES TO YOUR BODY

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Swimming is more than a fun activity. It is excellent for both your physical and mental health. The benefits extend far beyond just improving your fitness. Compared to other sports, it is less harmful and you get a full body workout at the same time. You train both your lower and upper body. In our latest blog you can read more about the many benefits of swimming with Lifeguard Class Near Me.

BENEFITS OF SWIMMING

Swimming has so many benefits. On very hot days, it is an ideal sports activity to undertake, in contrast to running, for example. You cool down nicely and you train your whole body at the same time. Did you know that it also works very well if you want to lose weight?

Below you will find even more benefits associated with this:

YOU BURN MORE CALORIES

You burn a large number of calories while swimming. For example, half an hour of swimming is equivalent to running 10 kilometers and you burn no less than 300 kcal. It is important to do continuous laps and not to float.

IT STRENGTHENS THE MUSCLES AND BONES

The water offers a constant resistance, so that we slowly build muscle mass. By alternating different swimming strokes, your body benefits even more. In addition, it is an activity that does not burden the bones, but the swimming movements do increase bone density in the spine, hips and legs. People with osteoporosis experience swimming as enjoyable and without any drawbacks.

LESS RISK OF CARDIOVASCULAR DISEASE

Like other cardiovascular activities, swimming lowers the risk of cardiovascular disease. It lowers your blood pressure and your cholesterol. It is important to go swimming for 30 minutes at least three times a week.

IT IS AN IDEAL ACTIVITY FOR PEOPLE WITH OSTEOARTHRITIS

People with osteoarthritis often suffer from joint pain. It is important to keep moving. Rest rusts, that certainly applies to a condition such as osteoarthritis. It is a low impact sport. The water provides support everywhere and the stress on the joints is minimal. In addition, the muscles are trained quickly and well with American Lifeguard USA Miami.

THE DISADVANTAGES OF SWIMMING

Unfortunately, there are also disadvantages to swimming. For example, you are not sure whether the pool water you swim in is clean enough. You should also take into account the opening times of the pool and a constant chlorine smell.

One of the greatest benefits of swimming is that it benefits your entire body. Swimming raises your heart rate without straining the body, tones muscles, builds strength and improves endurance. To bring variation in your swimming training, you can alternate different strokes, for example breaststroke, backstroke, sidestroke, butterfly or freestyle. Each swim stroke targets different muscle groups, while the water provides gentle resistance. 

Not only your muscles get a workout. The cardiovascular system is also trained: swimming makes your heart and lungs strong. According to researchers, the risk of death in swimmers could be reduced by half compared to inactive people. Other studies show that swimming can help lower blood pressure and control blood sugar.

SWIMMING; IS IT REALLY THAT HEALTHY?

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Benefit 1: Swimming boosts health and mood

Swimming is relaxing. This is because the water makes you feel lighter and calms the heart. Relaxing swimming reduces stress and depression.

Swimming is also a cardiovascular workout and such workouts improve mood and boost confidence. This is because you produce more of the hormone serotonin while swimming with Lifeguard Training Near Me.

The effort of swimming gives you more energy than it takes. Right after exercise you have more energy available than a few hours before, when you came home tired from work.

All the above things ensure that swimming gives a boost to your physical and mental health.

Swimming boosts health

Benefit 2: Swimming improves your sleep pattern

Your general health also depends on your sleep. Because during the night your mind and body recover and rejuvenate.

Good sleep is therefore important and a good exercise helps you with that. Because during (heavy) exercise, hormones are released that give you a better night's sleep afterwards.

Benefit 3: Swimming keeps blood pressure low

Since the water in a swimming pool exerts more pressure than air outside the water, the water makes it easier for blood to flow back to your heart. This means that your heart has to work 10 to 15% less hard!

Benefit 4: Burn 500 calories per hour

Swimming (not bobbing ;-)) burns about the same amount of calories as running at 10 km/h. You can easily burn 300 kcal in half an hour of swimming.

Benefit 5: Reduces the impact on the joints

Swimming is a low-impact sport. By this we mean that swimming is good for your muscles, tendons and joints.

In the water you weigh 90% less and you save your body much more! That is also the reason why injured athletes often start working on their fitness again in the pool.

Benefit 6: Strengthens the muscles

In addition to a fat-burning fitness training, swimming is also a resistance or strength training. You get that resistance from the water itself. Because water works harder against you than air. Swimming also builds muscle mass.

If you also alternate the different strokes, you train the muscles in different ways. Swimming helps you to develop a balanced body and is the ideal full-body workout with American lifeguard USA Miami.

Benefit 7: Reduces the risk of cardiovascular disease

Swimming, like other forms of cardiovascular exercise, lowers your blood pressure and cholesterol level, thus reducing the risk of cardiovascular disease. To do this, you need to swim for 30 minutes at least three times a week or otherwise get your heart rate up. 

Benefit 8: Strengthens the capacity of the lungs

Asthmatics are often advised to swim, best of all in an indoor pool. The warm and humid climate is better for the airways than the drier outside air and indoors the amount of pollen in the air is also limited, which suffers so much from hay fever and asthma patients.

But also in general swimming offers asthma patients benefits. Swimming increases lung capacity and improves breathing, which are particularly beneficial to asthmatics. 

If you exercise regularly, you have a greater lung capacity. This is not just reserved for swimmers, but it applies to all sports. For example, if you go swimming once a week, you will soon notice that you will be less breathless when you walk up a flight of stairs, for example.

Benefit 9: Strengthens the bones

Weight-bearing sports such as running are known to increase your bone density. Because your body has to carry more weight with these exercises, your boner becomes stronger.

For a long time it was thought that swimming as a low-impact sport was not accompanied by this benefit. However, recent research shows that although swimmers have a lower bone density than runners and strength athletes, they still have a higher density than non-athletes. Swimming increases your bone density. 

9 reasons why swimming is good for body and mind!

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