Because the density of the human body is approximately similar to water, the body is supported by the water and less stress is therefore placed on joints and bones. Furthermore, the hydrodynamics resistance against movement depends heavily on the speed of the movement, allowing the fine tuning of the exercise according to ones ability. Therefore, it is frequently used as an exercise in rehabilitation after injuries or for the disabled.
While aerobic exercises usually burn fat and help with losing weight, this effect is limited in swimming, even though being in cold water burns more food energy to maintain body temperature.
The reason that it does not significantly reduce weight is still poorly understood, but seems to be related to the better heat conduction of water. A number of reasons are suspected.
- First, water cools the body much faster than air, and most researchers believe that subsequently the body aims to maintain a layer of fat under the skin for insulation.
- Secondly, it is believed that appetite decreases as your body temperature increases, as for example during exercise. However, during a swim the body is cooled down almost instantly as the surrounding water is usually cooler than the body temperature, and some researchers believe that this may actually increase the appetite. This assumption is not yet proven by research.
- Finally, some researchers also believe that the metabolism of the body increases at higher body temperature, burning more food energy. Again, during swimming the body is cooled down by the surrounding water, reducing the metabolism, and subsequently the amount of food energy burnt. This assumption is also not yet proven by research.
When you swim you exercise almost all muscles in the body. Usually, the arms and upper body are exercised more than the legs.
Swimming and Heart Health
Heart disease is the leading cause of death among Americans, with 23 million people diagnosed and nearly 1 million deaths annually. That means that approximately 2,500 people die each day from heart disease.
Physical fitness plays a key roll in preventing heart disease. According to the American Heart Association, “Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). The activity can be accrued through formal training programs or leisure-time physical activities.”
When You swim regularly as part of your fitness routine, combined with proper diet, is an excellent way for you to get the cardiovascular benefits of exercise and can help you avoid heart disease.
Styles On the Breast
- Front crawl: is the fastest style
- Trudgeon: is similar to the front crawl, except it is swum with a scissor kick
- Trudgen Crawl: Similar to the trudgen, but with a flutter kick between the scissor kicks
- Double Trudgen: Similar to the trudgen, but the sides of the scissor kick alternate
- Double Trudgen Crawl: Similar to the double trudgen, but with a flutter kick between the scissor kicks
- Dolphin Crawl: Similar to front crawl, but with a dolphin kick. One kick per arm or two kicks per cycle. This style is often used in training.
- Catch up stroke: A variation of the front crawl where one arm always rests at the front while the other arm performs one cycle.
Breaststroke
Heads-Up Breaststroke: Similar to the breaststroke, but the head stays out of the water. This style is very popular for recreational and also for rescuers approaching a victim.
Butterfly stroke
- Slow Butterfly (also known as ''Moth stroke''): Similar to butterfly, but with an extended gliding phase, Breathing during the pull/push phase, return head into water during recovery. This style uses four kicks or more per cycle.
- Dog paddle: face over water and paddling alternatingly with the hands.
- Human Stroke: Similar to the dog paddle, but the arms reach out more and pull farther down.
- Survival Travel Stroke: Alternating underwater arm stroke, one cycle for propulsion, one for lift to stay on the surface. This style is slow but sustainable.
- Snorkeling: on the breast using a snorkel, usually in combination with masks and fins. Any stroke on the breast can be used, and there is no need to lift or turn the head for breathing.
- On the Back
Backstroke
- Elementary Backstroke: Both arms move synchronized with a small synchronized kick. This is also sometimes known as the
- Lifesaving Kick
- Inverted Breaststroke: Similar to Elementary Backstroke, but with a breaststroke kick.
- Inverted Butterfly: Similar to Elementary backstroke, but with a dolphin kick. This is often used for training.
- Back Double Trudgen: Similar to the Backstroke, but with a scissor kick to alternating sides.
- Flutter Back Finning: Symmetrically underwater arm recovery with flutter kick.
- Feet First : A very slow stroke on the back where a breaststroke movement with the arms propels the body forward feet first. This is often used for training.
On the Side
- Side stroke: Lying on the side with alternating underwater recovery and a scissor kick
- Overarm Sidestroke: Similar to the side stroke, but with a over water recovery of the top arm
Other
- Corkscrew : Alternating between Front crawl and backstroke every arm. This leads to a constant rotation of the swimmer. The stroke is used mainly for training purposes
- Underwater : any style with underwater recovery can be swum under water for certain distances depending on the need for air. Underwater swimming on the back has the additional possibility of water entering the nose. The swimmer can breathe out through the nose or wear a nose clip. Some swimmers can close their nostrils with the upper lip.
- Gliding: The swimmer is stretched with the arms to the front, the head between the arms and the feet to the back. This streamlined shape minimizes resistance and allows the swimmer to glide, for example after a start, a push off from a wall, or to rest between strokes.
- Turtle stroke: on the breast, extend right arm then pull, after pushing with the left leg (while opposite limbs are recovering), then opposite limbs repeat this process, i.e. left arm pulls after right leg pushes. Uses muscles of the waist. Head can easily be above or below water: this is a slow but very sustainable stroke, popular with turtles and newts.
Starting a Routine
If you are overweight, or have not participated in a regular fitness program in quite some time, you should consult your doctor before beginning. Your doctor can advise you of any precautions you should take based on your general health, age, and weight, and may suggest a guideline to get you started on your exercise program.
If you are a poor swimmer or do not know how to swim, many parks and recreation departments offer lessons at reduced or no cost to city residents. Some health clubs offer lessons to their members.
Locations
Depending on where you live and the seasonal climate, your choices may be limited.
Most health and fitness clubs have pools available to members. Many health insurance plans offer partial or complete reimbursement of health club membership fees.
You can swim outdoors at a local beach or lake is an enjoyable alternative to a pool.
Tips
You should try not to swim alone. When you swim with a friend it is like having a spotter when you are weight lifting. If you don’t have a partner, swim in a location that has at a life guard on duty. Before entering the water, always be aware of the depths you are about to swim in.
If you swim in a pool, know where the nearest ladder and steps are. Wear goggles to avoid eye irritation from pool chemicals, and showering after a swim will help to keep your skin from becoming dry or irritated.
When you swim at a beach, lake, or pond, familiarize yourself with any drop-offs or underwater obstacles that may result in injury. Try to swim at times when there are fewer people in the water to avoid interruptions to your routine and possible injury. Be mindful of tide changes, undertow and wave height when you swim.
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