No matter if it is a lake, an outdoor or indoor pool: Swimming is one of the most popular sports in Germany. Whether you’re a hobby swimmer or a professional athlete, exercising in the cool water is not only fun, but also an effective health workout.
In the following article, you will learn about the benefits of swimming and receive valuable tips on how to implement them. We will also explain the different styles and typical mistakes.
The most well-known benefit: swimming is a full-body workout. Both arms and legs work simultaneously to propel the body through the water. Different muscle groups are targeted, and swimming is primarily for endurance. Regular training can increase stamina, which has a positive effect on the cardiovascular system. This is because when you breathe in, the surrounding water exerts additional pressure on the lungs, so that it takes more force to catch your breath. Furthermore, the blood pressure can be lowered, which has a beneficial effect on the vessels and consequently inhibits associated diseases.
Another advantage is the buoyancy in the water, because the reduced weight protects the joints. Thus swimming is also suitable for people with, for example, arthrosis or rheumatism and represents a knee-friendly endurance sport to jogging. In addition, regular sessions can reduce the risk of various chronic diseases.
If you want to do something good for your health, swimming is recommended. However, there are a few things to keep in mind:
1. Not a substitute for strength training: although swimming uses various muscle groups, the buoyancy force reduces the resistance against which the muscles have to work. It is therefore primarily an endurance training, which is ideally supplemented with strength exercises.
2. Breathing correctly: Sounds banal, but it is one of the most common mistakes in swimming. Breathing should always be in harmony with motor activity, otherwise there is a risk of side stitching, for example, and performance will be reduced. In a swimming course, in addition to the correct movement sequence, the appropriate breathing technique is also learned.
3. Posture: a stiff neck is common in breaststroke swimmers. In the early stages, people tend to keep their head permanently out of the water and throw it backwards. In the long run, this can cause pain in the neck and upper back. Also with other styles the correct body posture is not to be disregarded, therefore a swimming course is likewise offered with beginning ambition, in order to avoid such typical errors and to have durably fun with the sport.
The breaststroke is suitable for beginners and is therefore usually the first swimming style to be learned. The arms are used to push the water past the body to the left and right, the legs are synchronously stretched first to the side, then straight back. The head is taken out of the water only for inhalation, during the gliding phase one exhales into the water. If you are in a hurry, you should resort to other swimming styles, because breaststroke is the slowest way to move in the water.
In backstroke, the effort is kept within limits, it is the most leisurely swimming style. As the name suggests, you lie with your back on the water and your arms move windmill-like and synchronously: one arm is stretched and pulled backwards over your head into the water, while the other emerges from the water next to your body. The legs are used to paddle for additional support. This is easy to implement in an empty lake, but sometimes difficult in a crowded pool because you don’t have a view of the swimming direction and can collide with other swimmers.
A typical competitive swim, everyone has probably seen it at some sporting event. The crawl requires some practice and strength, but is the fastest swimming style. The arms are used alternately to row forward over the head, the legs support and stabilize with an up and down movement. To breathe, the head is not lifted forward out of the water, but turned to the side on which the arm lifts out of the water.
The dolphin emerged from the earlier butterfly style: due to high intensity of strength, required condition and precise technique, this style brings an increased level of difficulty. Both arms are thrown forward over the head at the same time and in a sweeping motion, so that the shoulders also come out of the water. Then the arms are pulled back to the body under the water and the feat begins again. Meanwhile, the legs are bent and the lower legs are struck down forcefully. After the crawl, the dolphin is the second fastest swimming stroke, but it is also very strenuous.
Try different styles of swimming: Different styles require different movements and techniques. Find the swimming style that suits you best
Do not swim directly after eating: Everyone knows this phrase from childhood, however, there is some truth behind it. After eating, the body is busy with digestion and swimming is an additional burden for it immediately afterwards.
Equipment: The swimwear should not hinder the swimming movement. Nose clip and swimming goggles help against the chlorine.
Pay attention to technique: Before it comes to performance, you should first of all master the technique. This will help you avoid tension and injury and give you a good foundation to improve your performance.