Aerobic Benefits
Aerobic exercise improves the efficiency of your heart, blood vessels and lungs.
Swimming is an excellent aerobic exercise because it strengthens your entire
cardiovascular system. Studies have shown that aerobic workouts strengthen a
swimmer's heart, increase the number of blood vessels and increase lung size
and capacity.
Swimming has another special benefit. Because you are in a horizontal
position, you experience less gravitational pull. Also, when immersed in
water, your heart increases slightly in size, known as the "diving reflex."
Combined, these result in 10% to 20% more blood pumped through your body with
every heartbeat. You can actually work harder and longer in water than on land.
Swimming for Aerobic Fitness
Pulse rate is a good indication of how hard you are exercising. As outlined
by Harvey S. Wiener in Total Swimming, your Target Zone is the heart rate
you need to experience the maximum aerobic conditioning. To calculate your
heart's Target Zone, first subtract your age from 220. This gives your Maximum
Pulse Rate or MPR. If in good condition, your Target Zone should be between 70
and 80% of your MPR.
For swimming to enhance fitness, maintain a pulse rate in your Target Zone for
20 to 30 minutes three times a week. As you train and improve your cardiovascular
conditioning, it will take more effort to reach your Target Zone. More advanced
techniques like Interval Training involve short, fast swims broken up by brief
rest periods. Of course, before starting any swimming or water exercise program,
check with your doctor.
A Good Conditioning Sport For All Ages
Swimming is an all-around exercise that builds stamina and balanced muscle
strength. According to the President's Council on Physical Fitness and Sports,
swimming is the number one sport in which Americans participate. In a 1982
study conducted by the A.C. Nielsen Company, the President's Council found
swimming outranked all other participant sports with over 100 million Americans
swimming per year. This is one of the few sports enjoyed equally by both men and women.
The natural buoyancy of water supports you, and moving the arms and legs against
the resistance of water is equivalent to exercising with weights. In fact, swimming
is very often prescribed as the remedy for people with back or joint problems or
injuries suffered in other sports. Regular swimming will help you feel and look
better, and it's a sport you can keep doing for a lifetime.
It's Good Physical Therapy
Swimming is an excellent therapeutic exercise. It relaxes and rehabilitates
muscles and joints and can be enjoyed by the injured and the handicapped.
Older people, especially, find that swimming is an excellent way to realize the
aerobic benefits of exercise with minimal stress.
Swimming Builds Up The Major Muscle Groups
Swimming is the single best exercise for toning your arms, shoulders, trunk
and legs. The long, sweeping motions stretch and loosen-up your muscles at
the same time.
Swim Off Excess Weight
The more body fat a person has, the more buoyancy, which makes it easier
for overweight people to enjoy swimming. A vigorous swim ranks high as a
calorie-burning activity, consuming up to 900 calories per hour. And because
exercise raises your metabolism, your body burns up extra calories for hours
afterwards.
Slow Down The Aging Process
Lack of physical exercise is one of the main reasons for premature aging.
Recent research has shown that regular exercise can add years to your life
and even slow down the aging process. For 10 years, Dr. Fred Kasch studied
the aging process in men between the ages of 48 and 54. In an article called
"The Effects of Exercise on the Aging Process," he reported that, through
regular exercise, "our data indicate that the usual decline cannot only be
forestalled, but actually reversed".
Swimming During Pregnancy
According to Jane Katz, Ed.D., author of Swimming Through Pregnancy,
swimming is an ideal activity for pregnant women. Being pregnant puts
a greater demand on your heart and the abdominal and swimming strengthens
pelvic floor muscles - which can all. And because you are lighter in water,
all movement is easier. Regular swimming improves cardioaerobic fitness,
strength and flexibility while avoiding overheating, stress and strains.
As Jane Katz writes, if you stick with a swim program, your labor and
delivery will be easier, your pregnancy more enjoyable and "after you
give birth, your recovery and return to fitness will be quicker".
Introducing Your Child To The Water
One of the best gifts you can give your child is to teach him or her to
enjoy the water. Studies have shown that water play can help children
develop strong, well-coordinated bodies. Some experts believe that even
infants can benefit from water play. In Teaching an Infant to Swim,
Virginia Newman writes that to make your child water-safe, he or she
should be able to:
- Swim 15 Feet
- Recover (Come Up For Air)
- Float On Back For 10 Seconds
- Jump Into Deep Water
- Dive Into Deep Water
It is generally agreed that after the age three, most children can learn the techniques of swimming.
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