Swimming is a lifelong physical activity – practically from birth to old age. Everyone can and should swim, regardless of age, gender or body weight. In order for swimming to be as effective as possible, you should follow a few basic guidelines.
Obsessive weight loss – addiction or disease?
Millet desserts – recipes
It was for this purpose that they were developed rules of the so-called health swimming. Compliance with them allows not only preserve, but also improve health. Principles of health swimming include aspects such as: swimming pace, frequency of swimming training, preferred swimming styles, as well as the number of breaks and optimal distances, which should be done during training.
Health swimming – description
He counts as a health swimming any physical activity performed in the aquatic environment and using swimming ability. They allow you to increase the level of physical performance organism and also help to delay the signs of aging. An unquestionable advantage of health swimming is also preventing diseases civilization, hardening the body, and thus reducing morbidity. One of the main benefits of health swimming is minor the number of contraindications for practicing this form of movement.
Health swimming – rules
Principles of health swimming were developed by the president of the FINA Medical Committee, Zachariasz Firsow in 1983. They affect people between the ages of 13 and 75. To the most important health swimming guidelines include the following:
- you can swim in any style from at a moderate pace without taking breaks for rest (persons at the age of 50 and over, they can take 1-2 breaks, but not longer than 90-180 seconds),
- it brings the best results swimming with a crawl on the chest and in the classic style (the popular “frog”), v then there is a crawl on the back and other forms enabling movement in water,
- health swimming brings effects after 2-3 classes a week, but its positive impact on the body grows significantly when 4-5 is done a week this type of training,
- adherence is necessary principles of regularity and gradation of difficulty,
- before swimming medical examination, it is necessary to undergo a medical examination in order to establish, if there are any contraindications to this type of physical activity.
Principles of health swimming they also contain optimal distances that can be covered in time by some classes bring the best results. And yes:
- people aged 13-50 should swim over 1000m,
- people aged 51-60 should cover the distance of 800-700m or swim for 45-50 minutes,
- people aged 61-70 should cover the distance of 600m-500m or swim for 25-30 minutes,
- people over 70 years of age they should swim 400-300m
The advantages of swimming
Even if you fail in 100 follow all the rules of health swimming, it is still worth it do swimming workouts. This is due to the fact that the aquatic environment does extremely positive effect on the human body. Staying in the aquatic environment makes it much easier to perform movements, seemingly reduces body weight by means of limiting the force of gravity acting on a person immersed in water, a it also reduces the tension of core muscles. To other benefits of activity physical activity in the water (not just swimming itself) is included improvement of the hemodynamics of the circulatory system (better oxygen supply to the muscles), strengthening the respiratory muscles (the pressure that affects the body immersed in water) and improves lung ventilation. Swimming also has a positive effect on psychological features such as courage, determination, willpower, and is also conducive to maintaining regularity and discipline.
Photo 1: Flickr
Photo 2: Photo on Foter.com
- Comments
Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
Other author’s entries