Swimming is an amazing form of Americana lifeguard association, but unlike running and walking, it can be a little less accessible. After all, you need to find a lifeguard training pool and learn a few different stroke styles for a dynamic (and safe) workout.
Although it may require a little more preparation than other forms of exercise, swimming offers unique benefits that other activities, such as walking and bicycling, cannot.
Five Potential Health Benefits of Swimming
A swim workout doesn’t provide the same sensory experience that you can get from hiking, biking, or running, but that doesn’t mean swimming isn’t exhilarating. In fact, swimming offers many mental and physical advantages compared to other forms of exercise.
1 . It is a total body workout
Unlike other endurance activities, swimming is a cardiovascular exercise that activates the entire body. You’ll use your arm muscles (biceps and triceps) to propel your body through the water, while your shoulder (deltoids) and back (latisis) muscles give your stroke more power and speed. Your core powers the aerodynamics and hydrodynamics of your body, while the gluteal and leg muscles are activated when you kick, propelling you forward.
2 . Swimming can help you meditate
He also suggests that swimmers set the intention to be fully present in the water and then focus on breathing and stroke mechanics. He notes that listening to the sounds of swimming and practicing gratitude can provide additional mental health benefits.
According to an article published in the News in Health magazine of the US National Institutes of Health (NIH), this type of mindfulness practice can help people manage stress, cope with serious illnesses, as well as reduce anxiety and depression. People who practice mindfulness also report a greater ability to relax, a greater zest for life, and better self-esteem.
3 . May help reduce body fat
Frequent swimming (combined with a healthy diet) can help improve body composition (muscle to fat ratio). However, it is important to note that vigorous swimming, compared to occasional aquatic training, is the mechanism that usually provides the greatest benefits.
For example, a 2015 study published in the Journal of Exercise Rehabilitation found that middle-aged women who swam vigorously for 60 minutes three times a week for 12 weeks reduced their body fat by about 3 percent. The swimmers also demonstrated improved flexibility, cardiovascular endurance, and blood lipids.
4 . In general, it is a safe and low-impact exercise
Many of the most popular contact sports and individual athletic activities carry some risk of musculoskeletal injury due to impact. This can include contact with the pavement, with other players, or with the equipment being used. Which can lead to bruises, bone fractures, and even more serious injuries. In this sense, swimming provides a safer training environment.
The likelihood of these types of injuries occurring during swimming with lifeguard training is minimized because moving in the water is considered low-impact exercise. Since it reduces the effect of body weight through buoyancy. According to a 2015 review in the Journal of Exercise Rehabilitation .
5 . It can improve your blood pressure levels
Swimming can help you reduce your risk of developing hypertension, or high blood pressure. According to a 2018 study published in the European Journal of Preventive Cardiology. It can even lower your blood pressure if you’ve already been diagnosed with the disease.
Case in point: In a 2014 study in BioMed Research International. 62 women with mild hypertension were randomly assigned to participate in either high-intensity swimming workouts. Moderate swimming, or a control group.
The researchers found that the high-intensity and moderate-intensity swimming groups lowered their systolic blood pressure (the highest number), resting heart rate , and percentage of body fat. But no changes were observed in the control group.
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