Swimming FAQs

What are the benefits of swimming?

Uniform muscle strain
Unlike “land” sports, cardio or strength training, swimming allows you to work your arms, shoulders, abs, back and legs at the same time. By comparison, when you run, you use only 70% of your muscles. Therefore, swimming can be an alternative for those who cannot do chin-ups, barbell lifts, running, aerobics, etc. At the same time, there is usually no post-exercise pain: lactic acid, which causes pain, does not accumulate, as the water pressure on the whole body area is the same.
Relaxing the spine
The archimedes force reduces strain on the spine and joints: during swimming or swimming exercises in water, the position of the body in space is maintained only by the muscles. This reduces (but does not eliminate) the risk of joint damage even when swimming at high intensity. The spine is straightened in water, so the posture improves by itself. In addition, lying on the water can reduce lower back pain.

Improved body shape and skin condition
Slimming and decreasing blubber can be achieved if you exercise regularly and with the proper intensity. Regular medium-intensity swimming is also beneficial: muscles are toned and the resistance of the water stimulates blood circulation and “polishes” the skin texture. A holiday by the sea is a great idea in this respect, as the salt water has a more pronounced massage effect. For overweight people swimming is also best suited because it does not show off the shape of your body. For those who want to get in shape but are embarrassed by the taunts of slimmer people, it is important that the risk of being taunted is limited to the time spent walking from the changing room to the edge of the pool.

Stimulation of circulation
When you are lying horizontally, your heart pumps blood at its best and constant limb movement prevents blood stagnation. As a consequence, swimming helps prevent varicose veins, strengthens blood vessels, equalises blood pressure and improves the function of the nervous system and heart. This does not apply to people with heart disease, for whom swimming is contraindicated, as well as other physical activities. Stimulation of blood circulation in combination with the massaging effect of water leads to improved potency in men.

How soon will the results of swimming appear?

The effect of swimming depends on the needs of the swimmer. One session is enough to fight stress and insomnia, to relax the muscles, so you may not buy a subscription to the pool and come to it once a week or as needed.

To improve your figure or lose weight, you should exercise for at least a month: results will come if you exercise regularly two or three times a week for 40-60 minutes at a moderate or increased intensity.

What happens if you swim every day?

Muscles need time to rest, it is a basic rule for all sports. However, you need to consider the purpose of the swim and the level of muscle strain. If you swim a little and at a medium pace e.g. during a seaside holiday, there is no harm to your health. If you spend hours in the pool, you can get a V-shaped silhouette, strong arms and shoulders and pronounced leg relief

What is an optimal training regime?

• For men: three to four times a week, every other day. To tone up or lose weight, swim 40 minutes, to achieve a minimum of 60 minutes.
• For women: two to three times a week for at least 40 minutes. It does not make sense to exercise less than twice a week for weight loss purposes, but skipping one workout is not considered critical.
• For older people and children: two to three times a week for 30-40 minutes.

Is there any risk of swimming?

• Damage to joints (mostly knees and shoulders). It is harder to injure them in water than on land, but the risk does exist. Damaged joints are especially dangerous for beginners who want to swim as fast as possible.
• Heart and vascular problems. Swimming itself is good for your cardiovascular system but only if you can afford it. The butterfly and speed swimming styles create problems for the heart. An additional risk is a bath or sauna after swimming or swimming: it not only increases the strain, but can also lead to vasospasm. This applies not only to the pool, but also to ‘street’ pools, in which it is customary to jump when leaving the steam room. – Colds. The water temperature should be +24-30 degrees. Blinking has other purposes. In addition, you must dry your hair well and let your body cool down before going out.
• Contamination with infectious diseases. This danger is more inherent in natural pools, as pools are disinfected. Although none of the methods (chlorination, ozonation and UV light) kills 100% of germs.
• Deterioration of skin and hair from chlorine. This problem, on the other hand, is common in swimming pools. The negative effects of chlorine are intensified if you do not wash off your make-up or do not shower before using the sauna.

How many calrories can I burn while swimming?

Types of swimming and calorie consumption per 45 minutes

• Backstroke swimming – 200 calories. Backstroke uses mainly leg and arm muscles.
• Brass swimming is 300-400 calories.

The breaststroke strengthens muscles in chest, back, shoulders and forearms. However, there is an increased risk of injury to knee joints.

• The crawl is 350-500 calories.

Works the shoulders, back, hips and buttocks.

• Butterfly – 400-600 calories. Involves shoulders, back, abs, chest. However, if you swim only this style you can get heart problems.

Can I combine swimming with other sports?

As swimming is a cardio exercise, it can be combined with weight training: go to the gym, do pull-ups, push-ups, squats, planking, etc. A maximum of three strength training sessions per week is recommended. It is possible to fit strength training and swimming into one day. If the goal is to fight excess weight, you should first train in the gym, then swim. The opposite is true if you want to build muscle mass.

What mistakes beginners can make?

• Swim as hard as you can.

Over-zealous training leads at best to unwillingness to train further, there will be no effect from such training. At worst, it may lead to heart problems or high blood pressure.

• Hold your head high above water.

This position overstrains the neck muscles and the cervical spine. The latter may cause back pain. The head should be 45 degrees down as if the swimmer were trying to see something on the bottom. Clearly, this recommendation does not apply when swimming on your back.

• Exhale to one side when swimming the crawl.

This is more convenient for beginner swimmers, but can cause injury to the shoulder joint in the long run. To avoid this, you need to exhale to the right and left under your arm every three strokes. Then the load will be even on both shoulders.

Happy Training!

Hi! I’m Eugene, and I’ve been a swimming coach for more than 12 years. I offer wide range of swimming lessons for all ages! If you want to get stronger, faster, and more confident in the water than ever before, then let’s work together!