You may have heard many times that experts recommend that adults get at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Among all types of sports activities, swimming is an excellent way to work the muscles of the whole body, but also the internal organs, especially the cardiovascular system. An hour of swimming burns almost as many calories as running, for example, without having the same impact on bones and joints.
For example, swimming is the fourth most popular sport in a country like the United States . Why? The answer is very simple: there are a lot of benefits that you can get when you do lifeguard and swimming exercises on a regular basis. Let’s see what these benefits are and how you can incorporate swimming into your routine.
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SWIMMING WORKS EVERY MUSCLE IN YOUR BODY
One of the biggest benefits of swimming is that it works your entire body, from head to toe. Swimming:
- It increases the heart rate and strengthens the cardiovascular system without putting too much pressure on the joints and bones
- Tones the muscles
- Increases muscle strength and endurance.
- Improves physical endurance
There are several types of swimming and lifeguard that you can try, the most popular being the following:
- Freestyle (several types of combined swimming)
Of course, depending on the type of swimming chosen, some muscle groups will be worked more intensively. What is certain is that you use most of your muscle groups to move your body through the water. The advantages of this type of exercise are much more visible than in the case of “classic” training.
SWIMMING ALSO TRAINS YOUR INTERNAL ORGANS
It’s not just muscle groups that get extra attention when you swim. The cardiovascular system is also very well trained thanks to lifeguard certification near me and swimming exercises. Swimming makes your heart and lungs strong. It is considered by researchers to be one of the factors that significantly reduce the risk of death. Compared to inactive people, swimmers have this risk of premature death reduced by almost half . Other studies have shown that swimming can help lower blood pressure and control blood sugar .
IT IS HIGHLY INDICATED IN THE TREATMENT OF PEOPLE WITH INJURIES, ARTHRITIS OR OTHER MEDICAL CONDITIONS
Swimming can be a safe exercise option for people with:
- Other conditions that, by their nature, make high-impact exercise difficult
Swimming can even help reduce pain or improve your recovery from an injury. One medical study showed, for example, that people with osteoarthritis reported a significant reduction in joint pain and stiffness and experienced less physical limitation after engaging in sports activities such as swimming and cycling.
IT IS A VERY GOOD TRAINING OPTION FOR PEOPLE SUFFERING FROM CONDITIONS SUCH AS ASTHMA OR MULTIPLE SCLEROSIS.
The humid environment of indoor pools makes swimming an excellent activity for people with asthma. Also, the exercises associated with this sport, such as holding your breath, can help you strengthen your lung capacity and gain better control over the inhalation/ exhalation process .
However, some studies suggest that swimming may increase the risk of developing asthma due to the chemicals used in the pool treatment process. Talk to your doctor about the potential risks of starting lifeguard and swimming exercises. If you suffer from bronchial asthma it would be advisable to look for a pool that uses salt water instead of chlorine.
Swimming is also a beneficial activity for people with multiple sclerosis. Water makes the limbs float, making them lighter, thus helping them to be supported during exercise. Water also has a beneficial effect on the whole body, in that it significantly reduces pain. A 20-week swimming program led, in a medical study , to significantly reduce pain for people with multiple sclerosis. These people also showed improvements in symptoms such as fatigue, depression and disability.
IT IS ONE OF THE SPORTS THAT BURN THE MOST CALORIES
Swimming is an effective way to burn calories. For example, a person who weighs 75 kilograms burns about 423 calories per hour at a low or medium intensity swimming session . The same person could burn up to 715 calories per hour if the intensity of the training increased. A person weighing 100 pounds and exercising identically to the person in the example above would burn between 528 and 892 calories per hour.
To make a comparison with other popular low-impact fitness activities, the same 75-kilogram person would burn somewhere around 314 calories walking at a speed of 6 kilometers per hour for 60 minutes. A yoga session burns only 183 calories per hour. An hour of exercise on the elliptical burns 365 calories.
SWIMMING IMPROVES SLEEP
One of the most important benefits of swimming and lifeguard is that it helps you sleep better at night. In a study of older adults with insomnia, participants reported an increase in both quality of life and sleep after they began regular aerobic exercise and swimming sessions. Almost 50% of older people experience some level of insomnia, so this is great news. It should be noted, however, that the study focused on all types of aerobic exercises (fitness, pool, cycling, etc.). This can make swimming a good choice for older adults who want to improve their sleep.
An important quality of swimming is that it is accessible to a wide range of people with medical problems or who, by the nature of the condition, make other physical exercises such as running less appealing, and the treatment of insomnia is no exception, as we have shown above.
SWIMMING BOOSTS YOUR CONFIDENCE AND PUTS YOU IN A GREAT MOOD
They saw an improvement in patients’ mood after they participated in a 12- week swimming exercise-based program . The authors of the study emphasize, however, that swimming training and group classes of the “aquatic gymnastics” type are not psychologically beneficial only for people with dementia, but should be tried by everyone. According to the authors, swimming improves your mood and helps you live longer.
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