Swimming Tutorials To Be Proficient For Beginners

Swimming Tutorials To Be Proficient For Beginners – People who want to learn to swim can read this article to get a quick tutorial to become proficient when learning to swim.

Swimming is a basic survival skill that everyone should master. Unfortunately, not everyone can swim. According to data from the MySwimPro page, 4 billion people in the world cannot swim. In fact, according to the World Health Organization, around 372,000 people die from drowning each year!

Swimming Tutorials To Be Proficient For Beginners

1. Warm up first

Don’t get into the pool before warming up! It has many functions, such as preparing the body to be ready for physical activity, raising body temperature, increasing blood flow to muscles, improving the cardiovascular system, and reducing muscle pain and reducing the risk of injury, said the Mayo Clinic page.

How to warm up properly and correctly? You can start with a relaxing swim or brisk walk for 5 minutes, then continue with stretching. While stretching, hold each movement for a duration of 10-15 seconds and do it in 3 sets. After that, you can jog on the spot and swing your arm or leg for 20 seconds.

2. Master the correct breathing technique

The breathing technique used when running and cycling with swimming is certainly different. The Active page suggests that we keep our faces in the water. Why? If we swim with our head facing up, then our legs and hips will fall down. As a result, it will be difficult for us to swim because more resistance is generated.

How do you keep your head in the water? Try wearing comfortable swimming goggles and focus on looking at the bottom of the pool. Meanwhile, the correct breathing technique is to exhale while the head is still in the water. This is done to empty the lungs so that the body is ready to receive fresh air. Then, inhale deeply as your head rises to the surface of the water.

3. Don’t forget to use a head covering

Not a few people swim without a head covering. In fact, often swimming in pools that contain chlorine can make the scalp peel off, said the Real Buzz page. Also, wearing a head covering will prevent messy hair, especially for someone with long hair.

Interestingly, head coverings can make us more hydrodynamic and increase swimming speed. On the other hand, hair can create obstacles that can slow us down. That’s why athletes always wear a head covering when training or competing.

Also Read: Benefits of Swimming for Body Health

4. Don’t forget to use swimming goggles too

What do swimming goggles look like? Make sure the goggles fit and are tightly held against the skin to prevent water from entering, suggests the Swimming.org website. However, don’t choose glasses that are too tight and apply too much pressure. And make sure to close the eyes completely without causing discomfort in the nose.

Also, choose swim goggles that have an anti-fog coating and UV protection. Don’t get the wrong color for your glasses, OK! For cloudy conditions or when swimming indoors (indoors), use clear type glasses. If you are swimming outside when the sun is very bright, use the smoke type.

5. Pay attention to how the foot kicks

How to kick should not be arbitrary. Do not bend your knees while swimming, as this increases the surface area and resistance. As a result, we have to work harder to swim. According to the Summer Solutions page, legs should be as straight as possible to minimize drag.

Meanwhile, according to the U.S Masters Swimming page, we can start with a straight leg kick, then move the knee forward using the hip muscles. Make sure your knees are relaxed and close to the surface of the water. Instead of kicking downwards, aim for the backward kick to maximize power.…

Benefits of Swimming for Body Health

Benefits of Swimming for Body Health – Swimming is a sport that is in demand by many people in the world, with playing in water being one of the preferred swimming sports factors.

Talking about swimming is indeed one of the most enjoyable water sports. It’s not wrong if swimming activity is almost in demand by various ages.

Benefits of Swimming for Body Health

Besides being able to refresh the body, in fact swimming regularly also has health benefits, you know. This is because almost all of your body moves at the same time to train your leg, arm and shoulder muscles. What are the benefits? Just take a look at the 5 health benefits of swimming below.

1. Increase height

Swimming is also considered to have benefits to help increase height, you know! Especially in children who are still growing. This is triggered by the operation of all the muscles of the body that are used while swimming.

Especially in the leg muscles, arm muscles and chest. This is one way to increase height.

But that doesn’t mean swimming can just make your body tall, huh. Of course, there are several other factors that affect a person’s height, such as genetic factors and nutritional intake.

2. Maintain a healthy heart and lungs

Besides getting good training for your muscles. It turns out that the other benefits of swimming can improve the cardiovascular system. Swimming can make your heart and lungs strong.

Compared to people who don’t actively swim, swimmers have about half the risk of dying. Several studies have shown that swimming can also help lower blood pressure and control blood sugar, reported Healthline.

3. Helps burn calories

When you move all the muscles while swimming, of course you need a lot of energy and burn a lot of calories immediately. The more routinely you practice swimming, the more calories you burn.

Relaxing swimming can burn about 220 calories every 30 minutes in a person who weighs 155 pounds, or the equivalent of 70 kilograms. The number of calories burned also depends on how skilled you are at swimming, reported Insider.

4. Helps relieve stress

Who would have thought that swimming was also included in activities that could relieve stress, you know. This is associated with increased mood when swimming.

Reported by Insider, if you do swimming with the correct technique, then a swimming style that involves rhythmic breathing can trigger the parasympathetic nervous system, this part of the nervous system that is responsible for rest and relaxation.

Many people find water pressure relaxing “like a hug,” says Lori Sherlock, professor of exercise physiology at West Virginia University, who coordinates the school’s aquatic therapy program. He also added that the warm water is also very soothing.

5. Improve sleep quality

The next benefit of swimming is that it can improve sleep quality. Of course it can help those of you who have trouble sleeping at night. This is because when swimming, you will release several hormones which will make you more relaxed and refreshed.

Reported by Medical News Today, that a 2010 study, showed about half of the population of older adults reported difficulty sleeping due to insomnia. Well, in this case swimming also plays a role in helping those who want quality sleep.…