Swimmer Crawls in the Pool
Swim Yourself Healthy
- total load
- Proper technique is important
- Don’t be afraid of warts and athlete’s foot
The right technique
Indoor and outdoor swimming pools are open again after months of closure: Exercising in the water strengthens health and well-being. The weightless gliding in the water gives an unusual feeling of lightness and mobility – and it brings maximum health benefits at any age, with lifeguard training.
Swimming is considered one of the healthiest sports of all: It gets the entire cardiovascular system going and trains the heart muscle. It has also been proven that regular, moderate exercise lowers cholesterol levels and the risks of diabetes and arteriosclerosis – just like any other type of exercise.
Swimming trains muscle strength because the entire body musculature is in motion, and excess pounds melt through increased calorie consumption. Swimming strengthens the immune system, helps us lose weight and has a beneficial effect on chronic diseases such as diabetes mellitus and high blood pressure. Even if arthrosis restricts the possibilities for physical training, swimming can help because the water takes the body’s weight off your back and joints. You feel weightless. People with high blood pressure will find that regular swimming also helps to lower blood pressure, while diabetics will notice a drop in blood sugar.
Proper technique is important
However, healthy swimming is only possible with the right technique – especially if you have orthopedic problems. Incorrect breaststroke with the head stretched back convulsively can put additional strain on the cervical spine. Even with the wrong backstroke technique – for example with the chin on the chest – the spine is not helped. In the case of orthopedic problems, the doctor treating you should discuss which swimming technique or physical training in the water (e.g. aqua jogging) is most suitable.
Swimming offers countless opportunities to find your own style: Everyone determines their own swimming style and pace. You can definitely work up a sweat even in the cooler water. Because even if the water largely carries the weight of the body, it offers considerable resistance when moving. Each swimming style has its advantages, so feel free to choose the style that you enjoy the most.
Especially if someone has not done any sport for a long time, it should be considered that it is not about speed, but about regularity and endurance. Speed and distance can be gradually increased.
Don’t be afraid of warts and athlete’s foot
Many people avoid public baths for fear of contracting diseases. That’s an exaggeration: water in modern swimming pools is continuously cleaned using filters and chemicals. The effectiveness of the filters and their cleanliness are checked regularly. Chlorine in the water as well as ultraviolet light kill microorganisms without harming the swimmers. Unstable viruses such as pathogens such as hepatitis A virus or hepatitis B virus do not survive this.
Swimming in public pools is therefore a healthy pleasure if you follow a few rules.
Bathing sandals, for example, protect against wart infections. At the same time, they help to avoid falls on smooth tiles. Also a must: intensive showers after swimming. Should warts nevertheless spread, go to the doctor immediately so that the infection cannot spread.
A problem for many swimmers in lakes and seas: water in the ear. This can lead to inflammation of the external auditory canal if the water does not drain away again. Specially shaped earplugs can help here, as can ear drops containing alcohol after swimming or diving. These are available in pharmacies.
The chlorine in the water, like salty seawater, can irritate the eyes. Swimming goggles provide effective protection against this.
Also important: never go into the water with a full stomach. Nothing should be eaten for at least two hours before swimming so that the rhythm of breathing and movement is not disturbed. The movements then become much easier.
The right technique
Particularly suitable at the beginning: backstroke. Sitting a lot in everyday life puts a strain on your back. Backstroke takes the strain off the spine, makes it flexible and strengthens the back muscles. Head and neck are carried by the water. Breathing is also easy because the face stays above water the whole time.
The most common swimming style is the classic breaststroke – an optimal training for chest, arm and shoulder muscles. Lie as horizontally as possible in the water and only lift your head out of the water to breathe. Keeping your head above water while swimming can tense up your neck muscles.
Freestyle swimming requires the most strength, endurance and condition. Above all, this swimming technique strengthens and challenges the arm muscles, which make the largest contribution to locomotion.
Beginners and the rusty should start with a combination of two strokes: one lap breaststroke, one lap backstroke. It is best to plan a specific route and not pay attention to the time. Take a break and continue swimming when you have regained your breath and strength.