Swimming is a healthy pleasure all year round. Swimming and lifeguard training is also ideal endurance sport for people who are overweight and have joint problems because the buoyancy of the water relieves the musculoskeletal system. With a balanced and varied diet and the right swimming lifeguard training technique, you create important prerequisites for fitness and performance in swimming.
Swimming: Benefits And Health Effects
Swimming combines almost all the advantages that one could wish for from endurance training. The following table gives you an overview of the many health benefits.
What Is Strengthened?
Heart And Circulation: Swimming can promote blood flow to the whole body and thus get the heart and circulation going.
Musculature: All major muscle groups are strengthened equally.
Joints: The buoyancy of the water relieves the spine, joints, and ligaments.
body weight: Swimming is high in calories, so it can help you lose weight or maintain your weight.
Relieves tension: The water massages the whole body and relieves tension in the neck, shoulder, and back muscles, especially when swimming back.
Stress Tolerance: Swimming regularly can help reduce stress hormones and restore the mental equilibrium.
The Right Nutrition For More Stamina And Power While Swimming
A balanced diet is a basis for athletic performance and physical well-being. With a varied diet based on the recommendations of the food pyramid, your body can be in top form. Above all, make sure you consume valuable carbohydrates several times a day, e.g. B. from whole grain products and vegetables. These keep the blood sugar level constant – an important prerequisite for long-term performance.
Also Important When Swimming: Drink Enough
Swimmers sweat too! So, just like other athletes, you need to drink enough fluids. It is best to drink a large glass of water half an hour before training. B. Vittel or a juice spritzer in a mixing ratio of ¼ juice and ¾ water. If you swim for less than an hour, you can only make up for the water loss after exercising. However, if you are training for a long time, you should always drink small amounts of fluids in between. If you exercise very intensively, e.g. B. for a competition, isotonic drinks may be suitable.
For More Endurance When Swimming: The Right Technique
The right technique is crucial for the health-promoting effect of swimming. The wrong breaststroke in particular can unilaterally stress the musculoskeletal system. When you swim with your head held high, you strain your cervical and thoracic spine and hollow your back. This tenses and stresses the intervertebral discs. So when you swim breaststroke, keep your head in line with your spine and only come up briefly to catch your breath. Backstroke and crawl are the healthier types of swimming and lifeguard training. If you have the opportunity, take advantage of the early hours of the morning for your swimming training. At this time the swimming pools are still relatively empty and you don’t have to worry about collisions while swimming in your back. Many swimming pools have special opening times for older people.
Lose Weight And Better Endurance For Beginners: 6-Week Swimming And Lifeguard Training Plan From The Professional
If you don’t just want to splash around in the cool water, but also seriously want to improve your fitness, our training plan for beginners is the best choice. Swimming professional and lifeguard training have developed a 6-week plan exclusively for you that has it all with the American lifeguard association.