Heart and circulation
Swimming is movement, and any kind of movement gets our circulation going . As with jogging or other endurance sports, the muscles need a lot of energy. In order to be able to transport enough oxygen and nutrients, a swimmer’s heart has to beat harder and faster. With repeated training, the heart muscle adapts to the required performance and soon beats more calmly and at the same time more powerfully – both during sport and in “normal operation”. In addition, in many cases the blood pressure drops , which in turn protects the vessels.
These effects are intensified by the special nature of the water. The water presses on the outer blood vessels of the human body from all sides. In order to continue to ensure blood circulation and oxygen supply, the heart and circulatory system work against this pressure and are thus additionally trained and strengthened. That’s why swimming is usually more efficient than running,learn swimming with lifeguard classes.
Above all, the crawl leg kick also supports the so-called “vein pump” , i.e. the leg muscles, which drive the return transport of venous blood to the heart. Freestyle swimming is therefore particularly useful for vein problems.
Muscles and joints
When we swim we use many different muscle groups throughout our body – from the toes to the core muscles to the fingers. Which specific muscles are trained and how well depends on the chosen swimming style and the individual swimming abilities. Very good swimmers who want to go fast activate more muscles than untrained people.
and at the same time relaxed muscles relieve the joints throughout the body in the medium term. Movements in the water are also easy on the joints , since the body is lighter in the liquid medium. For example, while jogging puts a lot of strain on the knees and tendons, the stresses are much more evenly distributed when swimming, aqua fitness or aqua jogging.
Patients with herniated discs and similar orthopedic problems particularly benefit from strong back muscles . Here, however, the right swimming style is important: backstroke relieves the spine, while freestyle and especially breaststroke can lead to incorrect strain.
The gentle water pressure acting all over the body also has a positive effect. The water acts like a continuous massage. In particular, the water trains the respiratory muscles , as the slightly compressed chest is stimulated to be more active.
Lose weight through swimming
When many muscles are doing their work, the bottom line is that the body “burns” a lot of energy. This can lead to a noticeable reduction in body fat in the medium to long term . In order for fat burning to start intensively, the heart rate must reach around two thirds of your personal maximum heart rate. Between 500 and 650 calories per hour of training then melt away.
Swimming is certainly not a silver bullet for overweight people, but in addition to changing your diet, it is a useful building block to let the pounds tumble.
Anyone who has hardly allowed their body to exercise for years should not overdo it at the beginning. A quarter of an hour of training , interrupted by breaks, is enough for the beginning. The training sessions can then be extended to half an hour over several weeks. Incidentally, fat burning becomes very active from this swimming duration onwards.
The motto for success is: Better permanent and regular training (at least once a week) than rare “violent actions”. After all, swimming should be fun and not end in sore muscles.