Swimming: a low intensity cardio workout for everyone

Learn swimming, the different types of strokes and its benefits

Do you love spending time in water? Do you wish to lose weight with the minimum effort? Do you wish to build up muscle strength and endurance, without going to the gym? If your answer is yes to all these questions, then swimming is the ideal workout for you. Swimming is a physical activity that burns many calories, is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular fitness and cools you off. This refreshing summer workout is a great exercise, as you get to move your whole body against the resistance of water.

Competitive swimming

Apart from being a great recreational activity for people of all ages, swimming can also be taken up as a professional sport by people who have a keen interest in the activity. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are breaststroke, freestyle, backstroke and butterfly. Competitive swimmers should learn multiple swimming techniques so as to increase their chances of participating in multiple swim events.

Types of strokes

The most popular types of strokes include breaststroke, backstroke, butterfly and freestyle. Another type of swim stroke is sidestroke, which is technically not a part of competitive swimming but can be used to rescue someone.

Breast strokeBreaststroke: In breaststroke, it is all about timing your swim. It uses a frog style kick where you bend your knees and then kick your legs out beneath the water. Your arm stroke will begin with a sweep out from your breast and then a sweep in back to your breast. Make sure that your body remains completely straight between your strokes, as this will allow your body to move through the water easily at this time.

FreestyleFront crawl or freestyle: This is the most popular of all types of strokes and the easiest for beginners to learn. It is a simple flutter kick and windmill arm motion, like the backstroke, only on your belly. The most difficult part is coordinating the breathing since your face is in the water most of the time.

BackstrokeBackstroke: The backstroke is easier than the butterfly or breaststroke but has many similarities to the front crawl, except for the fact that you float on your back, rather than propelling your front to the water first.

SidestrokeSidestroke: Although not used in competition, the sidestroke holds importance for swimmers because you can use it to rescue someone, since it only requires one arm. You can glide in between strokes, which allows you to move easily through the water while tugging along a person or something.

Benefits of swimming
  • Low impact exercise
  • Burns calories
  • Builds cardio respiratory fitness
  • Builds muscle mass
  • Builds strength and endurance
  • Reduces stress
  • Improves coordination, balance, flexibility and posture
  • Helps maintain healthy weight, heart and lungs
  • A good alternative when injured
  • Helps to beat the summer heat
Some basic tips for swimming
  • Make sure you know how to swim
  • Choose a safe environment
  • Warm up and stretch your muscles and joints before entering the water
  • Have plenty of fluids on hand and drink regularly
  • Don’t overdo it if you’re just starting out
  • Don’t overdo it if you’re just starting out
  • See your doctor if you have not exercised for a long time

Here are two articles ,given below, I must suggest to study for more knowledge on swimming

1) Better Health Channel
2) Medicine Net


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