From weight loss to improved sleep quality: here are seven reasons why swimming is a complete and effective sport with Lifeguard Training.
The benefits of swimming are virtually limitless. It’s a great way to firm up and a proven method of relaxation, which can even help fight to age. We’ll tell you why we think everyone should take the time to swim.
- Almost everyone can swim
- 30 minutes of swimming can burn up to 350 calories
- Swimming builds lean muscle mass
- Many swimmers claim it helps relieve aches and pains
- Swimming helps you sleep better
- Regular physical activity improves your mood
- Swimming has a low risk of injury
Can everyone swim?
Swimming is great for everyone, from pregnant women and the elderly to injured athletes and those who want to get back into shape or improve their fitness quickly. If you have the slightest doubt or if you are coming out of a long period of inactivity, consult your doctor before starting, in order to avoid overloading.
Why is swimming so beneficial?
Swimming is one of the best forms of cardiovascular or aerobic exercise because it engages virtually every muscle in the body while increasing heart rate*. According to a study, 12 weeks of swimming can improve the efficiency of blood circulation by 18%, and since water is almost 800 times denser than air, it is ideal for toning your body. , without putting extra pressure on your joints. It even slows down the aging process: scientists have shown that swimming between 3 and 5 times a week drastically reduces the risk of premature death.
What muscles do you use when you What muscles do you use when swimming?
Each time you swim is equivalent to a mini resistance session. With every kick, pull, or push, your muscles work harder than you think, especially your arms, shoulders, and glutes—the muscles that sit idle when you’re in the office. Swimming also solicits your abs, or rather your abdominal belt, and in fact reduces your waist and your hips. It is a resolutely complete exercise, which contributes to the strengthening of your body.
Can swimming improve your mood?
According to researchers, regular swimming can reduce stress, anxiety and fight depression, regardless of your fitness level and ability. Being immersed in water dulls the sensations, allowing your body to be much more relaxed than in a gym, surrounded by mirrors and loud music.
And if you prefer to swim outdoors, recent studies have proven that swimming in open water and in nature is a superb way (if it’s cool) to improve your mood, your cognitive faculties and to “high” naturally. Being outdoors will give you your vital vitamin D fix, even during the darkest winter months.
Does swimming allow you to lose weight?
Yes. Swimming burns calories and is ideal for losing weight or reducing body fat. By swimming at a steady pace for 30 minutes, expect to burn up to 350 calories, while a full hour in the pool will burn more than double that. As a bonus, since swimming builds lean muscle mass, which in turn boosts your metabolism, you’ll keep burning calories while showering, drying off, and on the way home.
Does swimming prevent injuries?
Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes the strain off the joints. It also acts as a natural pain reliever: in a study of people with chronic lower back pain, 90% of people surveyed said they had less pain after six months of regular swimming. As a bonus, swimming has been proven to reduce inflammation and help people with osteoarthritis. *
How can swimming improve the quality of your sleep?
According to a study conducted by the National Sleep Foundation**, people who engage in regular physical activity, such as swimming, are twice as likely to benefit from quality sleep. They are also less prone to insomnia or early morning awakenings.
Swimming goggles: what lenses do I need?
There are different types of lenses available for swim goggles, and finding the right ones for you can be overwhelming. At Speedo, we offer a range of swim goggle lenses to suit different uses, environments and light levels. Find the lenses that are right for you with this concise guide.
Prescription goggle lens
Goggles that feature a prescription lens work like prescription glasses to correct and support your vision, allowing you to enjoy the same clarity of vision you have wearing your glasses during your swim. Speedo Prescription goggles come in a range of diopters, from -1.5 to -8.0.
We also have a ‘build-your-own’ prescription goggle, the Pulse Optical Lens Prescription Goggle Kit (available in 0 to -8.0 diopters), which allows you to change lenses and cater for any differences in prescription for each eye.
Clear glasses
The lenses for classic swimming goggles. Goggles with clear lenses allow maximum light through and provide incredible clarity for indoor swimming, especially in low light conditions. Clear lenses are an excellent choice for fitness, recreational and competitive swimming. Although suitable for outdoor use and equipped with a UV coating, clear lenses do not reduce brightness or glare.
Polarized lenses
Polarized lenses are specifically designed to filter out intense light reflections from flat surfaces, such as lakes or the sea, putting them at the forefront of outdoor swimming and triathlon use. They’re just as good for cloudy days, so they’re still a great choice whatever the weather.
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mirrored lenses
Many competitive swimmers appreciate the psychological advantage that mirrored lenses give them during a race, but their main purpose is to reflect light to protect your eyes and decrease brightness. Mirrored lenses are suitable for sunny days and can be used for open water swimming outdoors. However, polarized lenses filter reflections more.
Suitable for use in indoor and bright swimming pools, mirrored lenses reduce brightness, but may be too dark for dimly lit places.
The tinted glasses
Tinted lenses reduce brightness, giving you darker vision for outdoor or indoor swimming sessions in bright light. Their dark tint is not suitable for dimly lit or dark environments.
Colored glasses
Colored lenses, such as pinks, oranges, and purples, offer many benefits.
Orange lenses enhance contrast in low or bright light conditions.
Ideal for: fitness and recreational swimming.
Conditions of Use : All light conditions. Indoor or outdoor swimming.
Pink lenses offer better contrast against blue or green tints.
Ideal for: fitness and recreational swimming.
Conditions of use : Low light conditions. Indoor or outdoor swimming.
Violet lenses reduce glare in bright light conditions.
Ideal for: recreational, fitness, and open water swimming.
Try using training aids to add variety to your swim sessions.
If you like aqua jogging, wear an aqua belt; it helps replicate the posture and technique you use when jogging on land, while lessening the impact on your joints. You can also exercise your legs by using a kickboard during your swimming sessions.
Why not try freestyle or backstroke. Trying out a new stroke while doing laps is a great way to rekindle interest. And since each type of stroke works different muscles, your body and your fitness will benefit too.
If going back and forth isn’t for you, check your local pool calendar to see what other activities are offered.
These days there is a huge selection of swimming lessons, including aqua Zumba™, aqua aerobics and even circuit training sessions in the water!
Is it hard to find time to go swimming without your kids?
Why not sign them up for swimming lessons and while they go through their swimming lesson learning vital skills, you have time to enjoy your very own swimming session. Otherwise, take them to the pool with you – you’ll be having a great workout without even realizing it!
