Swimming is an exercise for all ages. Realistically, even a toddler can be initiated into the world of swimming. Swimming lessons should begin at the age of one year and up. According to data from the US Centers for Disease Control and Prevention (CDC), drowning was found to be among the leading causes of accidental death in children between 1 and 4 years old. Based on this, it is never a bad idea to start teaching kids to swim early on.
On the other hand, there’s no maximum age preventing any individual from learning how to swim. You can be 20 or 65, and it will still be okay for you to take your first swimming lessons. In fact, swimming is very good for us as we age. Its nature keeps our bodies fit and lithe.
How often should a beginner swim?
When starting out, it’s okay to have two to three sessions per week. These sessions will be focused on building the right techniques to help you get comfortable in the water. Basically, you’re trying to learn how to position your body correctly in the water. These drills will also involve learning how to extend and how to breathe.
These are the basics, and you will want to make them second nature so that the moment you jump into a pool, muscle memory kicks in.
In this stage, endurance drills should not take more than a quarter of your time.
How often should an intermediate swimmer train every week?
Once you have nailed down the basics, it is time to step it up a notch and intensify your training efforts. You could increase your training sessions up to five sessions per week.
It would also necessitate a shift in your routine so that you spend more time swimming and less time practicing techniques. This is not to say that you completely forget those techniques you have learned; rather, you focus on how to perfect your swimming rhythm and increase endurance while building strength.
Consistency and repetition are the name of the game, so do that at this level.
How often does an advanced swimmer train?
Advanced swimmers are basically competitive swimmers. Swimming is not just a hobby for them; it has become a profession. Due to this fact, they can be at the swimming pool up to 10 times a week. And this also involves some work at the gym.
They have to incorporate all the previous knowledge that they have gained, and now all your focus is on reinforcing these habits. Most of their work is on endurance and speed, leaving little time to go over those basic techniques.
What are some tips to become a better swimmer?
Enroll in a swimming class: Taking up swimming lessons will help fast-track your journey to becoming a better swimmer. You have the advantage of a tutor watching over you and correcting you where your techniques might be insufficient.
Try new things: This is helpful as you try out new drills and challenges that push your body more. Hence, you become even more proficient. If you just stick to one technique without challenging yourself more, your progress might be stagnant.
When you step out of your comfort zone and change up your routine, you will end up using a whole different set of muscle groups and thus have better results.
Swim more frequently: Swimming is a great way to kill two birds with one stone. While swimming regularly can help sharpen your swimming skills, you also get to burn calories, which contributes to shedding weight. In the end, you are fit and have more toned muscles, while also becoming a more proficient swimmer. It’s a win-win.
Incorporating aerobics: On days when you don’t swim, you can do water aerobics. This can be both fun and useful, keeping you sharp even on your recovery days.
What are the four basic swimming styles?
Front Crawl/Freestyle
Front crawl, also known as freestyle, is one of the first skills that most swimmers pick up. It is mostly used in freestyle tournaments. It happens to move faster and more efficiently than other strokes.
To perform the stroke, you lie on your abdomen in the water. Next, you begin moving your arms forward in windmill-like movements. It entails some steps known as “catch-pull-recover.” This helps move the water backward and propel you forward.
You do this while your legs kick in a flutter movement.
Remember to breathe in between strokes.
Backstroke
Backstroke differs from front crawl in that it is performed while lying on your back. It involves carrying out the same set of movements but with your face up. Safety-wise, the backstroke is your best bet. Your face is out of the water, so it is easier to take in air and exhale.
This stroke also helps to strengthen the back muscles.
To begin this stroke, turn on your back and begin the same windmill-like movements with your arm. As your arms go underwater, it propels you backwards. Now, your legs carry out the characteristic flutter kicks.
Breaststroke
The stroke is the slowest but also the simplest. Beginners are usually taught the stroke because you don’t need to put your head under water to complete it. Swimmers prefer the stroke because it enables you to breathe with ease.
Start by placing your tummy in the water and moving your arms in a half circle in front of your body. Next, perform a whip-like motion with your legs and then move them outward in a half-circle motion.
Butterfly
The butterfly stroke might just be the hardest of all the strokes to learn. It gained its name from how similar its movements are to those of a butterfly wing. It is basically an adaptation of the breaststroke.
It can tire you out, but the upside is that it provides an excellent workout.
It is the second fastest competitive stroke and sometimes can reach speeds faster than the front crawl.
To carry out the butterfly stroke, the first thing to do is to place your tummy flat in the water. Now, simultaneously lift your arms out of the water over your head and push them back into the water. This will propel you forward. As you do this, your head will bob up and down.
While you do this, ensure to keep your legs together as you kick out straight.
How long should I swim to be healthy?
Having two to three 1-hour sessions every week has some wonderful benefits. You wouldn’t even overstrain your body. This, along with a healthy diet, can improve your physical and mental health.
If you know the basics of safe swimming, you can swim 2-3 times a week for an hour with long breaks and get all the benefits you are looking for while staying completely safe and without straining your body in any way.
Just 30 minutes of swimming three times a week, alongside a balanced, healthy diet and lifestyle, is one of the best ways to stay fit and healthy and maintain a positive mental outlook.
What are some basic rules of swimming?
If you are a newbie, you don’t swim alone. The number one rule while swimming is that you should never go alone. The worst-case scenario is that you swim somewhere where someone is around to assist in case there is a need.
Implement proper form.
Maintaining proper form while swimming is very important. It’s good to develop proper form along with good technique. You will become a better swimmer when you are able to position and glide through the water properly. For example, while breathing, you inhale when your head comes out of the water and exhale when inside the water.
Modify your motions.
Swimming can give you a full-body workout if you learn how to involve all your muscle groups. This way, the stress and tension will be evenly spread out. Hence, you won’t feel soreness in just one particular region.
Set goals that are realistic.
Having personal goals is all fine and good. However, it is great to set realistic expectations. This is so you don’t end up being disappointed and, hence, discouraged when you can’t meet up. An example of such a goal is how many laps you can complete within a given time period.
It is good to start with smaller milestones and gradually upgrade them.
