It is common knowledge that sports are very good for health. Among them, some stand out for being complete. This is the case with swimming. Anyone who knows nothing already knows how much the quality of life - and health - improves, after a while practicing this physical activity.

The benefits extend throughout the body and the feeling of well being after a class leaves no doubt: swimming has everything you need to keep in shape and take care of your body and mind. To get started, learn now what are the benefits of practicing this unique sport with Lifeguard certification.

Benefits of swimming

1. Toned muscles

Swimming is a sport that moves all muscle groups , which means that the whole body is exercised during the activity.

It tones and strengthens the muscles and, what is better, without great risk of injury . That's because water eliminates the impact, reducing the chances of joint or muscle problems and even helps in relieving problems such as osteoarthritis and fibromyalgia, as it keeps the joints loose and more flexible.

2. Excellent for the heart

The pressure exerted by water activates blood circulation, increasing the heart's ability top ump blood through the body, strengthening the heart muscles , eliminating fat around the heart, decreasing the incidence of cardiovascular diseases and increasing levels of good cholesterol , HDL. .

3. Great for the lungs

Breathing is also another big benefit in swimming . Exercise in water strengthens the lung muscles, being highly recommended for people with asthma.

4. Physical over conditioning

Breathing exercises increase the body's ability to absorb oxygen, improving physical conditioning.

conditioning.

5. Lose weight and prevent diabetes

Because it is a high intensity aerobic exercise , it can help a lot in the loss and control of body fat and also in the prevention of diabetes . Studies indicate that people who swim frequently have a 10% lower risk of getting type 2 diabetes.

6. Total well-being

Finally, activity in the water promotes a real sense of well-being, helping to reduce stress . The concentration that the sport requires and the release of hormones , such as endorphins , promote true mental relaxation in practitioners.

Swimming contraindications

● Physical activity is usually recommended for all types of people, so it doesn't have many contraindications. However, during crises of diseases such as lung infections, rhinitis, sinusitis , pharyngitis, it is better to avoid water sports, including swimming.

● Skin allergies can also be made worse by the chemicals in swimming pools, as can ear infections.

● People with ringworm and conjunctivitis cannot swim either, as both diseases are contagious.

● Those who have osteoporosis should look for other sports, as the low impact of swimming does not help to control the disease , which requires activities that stimulate the formation of calcium, such as walking.

When and how much to practice

Age

There are some differences regarding the age at which you can start practicing swimming .

Some experts indicate onset between 9 months and 1 year . Although it is known that babies learn to swim quickly, mainly because of the memory of the uterine environment, which is an aquatic environment, the baby's organism is still very immature and there are a number of risks in exercises done in swimming pools , especially involving children .

Therefore, the recommendation of the NGO Crania Segura is that children should practice swimming from the age of four . In the case of classes without submersion (with your head out of the water) you can start a little earlier, but always with supervision.

As for the maximum age , there are practically no limits after considering the above contraindications.

Frequency

Regarding the frequency, it all depends on the objective of each one. For general cases, it is best to take classes three times a week , lasting between 30 and 60 minutes and varying the modalities (butterfly, crawl, backstroke and breaststroke).

Swimming to lose weight

Swimming can be quite helpful for anyone trying to lose or maintain weight .

An intense swimming with lifeguard training events workout can burn around 700 calories . Just to give you an idea of ​​the effort made in this type of exercise, one meter displaced in swimming represents about four times what is spent in a race.

It 's also important to vary your swimming styles during lessons to work your whole body. Taking classes four times a week can yield great results for those who want to lose weight.

General swimming tips

● It is important, first of all, to do a general check-up to check the resistance of the body . The evaluation with professionals must be carried out in a complete way and include the cardiological and dermatological examination as well (to check for the presence of mycoses, for example);

● Children should always swim under adult supervision . That's because the biggest cases of serious accidents involving children under 4 years of age involve drowning, sometimes with fatal consequences. It is worth remembering that children drown in 5 cm of water. Because they have a head and upper limbs, they become unbalanced more easily than adults;

● Always wear protective equipment for swimming , such as caps, goggles and ear protectors. The cap protects the hair from the harmful effects of chlorine, the glasses protect the vision from damage caused by the pool's chemicals and the ear protectors prevent ear infections, such as otitis;

● When leaving the pool, take a bath to remove the chlorine . This prevents contamination, such as mycoses. In this sense, it is also important to dry the body well, especially the fingers and toes;

● In the cold, respiratory diseases tend to increase, so people with respiratory problems should double care during low temperatures . Prefer those covered and heated pools and keep an eye on the water temperature;

● Never forget to stretch before swimming. This applies to all sports, as the body needs to prepare itself for the intense pace of physical activities, minimizing the possibility of injuries and fractures;

● Swimming must always be supervised by a professional . Only he will be able to indicate what is best in each case and guarantee a safe practice of the sport.

Must Read; Adult Swimming: Know the main benefits of the modality and where to do it in BH