Swimming is an exemplary aerobic exercise that has been proven to be good for maintaining a flexible and toned body. It is ideal for the nervous and circulatory system and the effect it exerts due to cardio training prevents the body from diseases related to the nervous and circulatory system. You may have heard that swimming is a great exercise, but not be aware of the real benefits of swimming exercise. Here's what you need to know about swimming exercises with lifeguard course.
There may be several challenges that a beginner may face. First and foremost is the fear of water. Second, it is learning to swim moves and then coming into a key part of breathing while swimming with American Lifeguard USA Florida.
Basics of swimming
As a beginner, breathing in a relaxed manner may appear to be a bit difficult. The fear of drowning will hold you back, but it's the most important thing you need to overcome if you want to learn to swim with lifeguard training.
Follow the tips and techniques mentioned here to master the breathing skill when swimming:
Relax: Relaxing the muscles of the face, jaw, mouth and neck is one of the most important skills you need to learn to breathe properly while swimming. It is crucial not to tense up and hold your breath underwater while swimming.
Exhale: when the person enters the water, the mouth should be more open with a little air going between the lips. It is important that the air is blown slowly. Exhaling too fast may impede subsequent inhalation, causing hyperventilation.
Inhale: We know that inhalation comes naturally and should not be forced. It has been observed that most swimmers breathe through their mouths.
Continue sighing: The exhalation period should be twice as long as the inhalation time. This provides relaxed breathing, which prevents hyperventilation.
Stay Calm: The most essential thing to remember is not to panic in the water. If I happen to swallow some water by accident, then the shape of the tongue as I would do while pronouncing the alphabet K. This prevents water from passing through the throat.
Top 10 Swimming Exercises
1. Freestyle
The swimmer is able to swim independently in any style, and is the most common and fastest before crawling. Beginners who feel uncomfortable with water are usually advised to perform this technique as it is easy to practice. Moderate to high intensity, burns about 500 - 700 calories.
2. Back
This is just a style of swimming that has a different beginning. Here, breathing is simple and works on the arms, shoulders, legs, buttocks and abdomen, burning 500 calories an hour.
3. Chest
Here is a swimmer on his chest and swims without moving his coffin. It burns about 720 calories using this stroke in one hour. It works on the shoulders, legs, hamstrings, triceps, and groin and makes the chest muscles strong.
4. Butterfly
Here, the swimmer is on his chest where his arms are moving at the same time, with a butterfly blow. It increases flexibility, functions of the arms, back muscles, arms, abdomen and chest. It is the most severe blow that requires a lot of energy, which helps you burn about 800 calories in an hour.
5. Dog Rake
It is a very simple style where the swimmer lies on his chest, head up and paddle his arms and legs in an alternative way imitating how dogs swim. This style is not used in competitions, but it is only useful to immerse the body in water.
6. Sidestroke
The swimmer lies on one of their sides with his arms and legs in asymmetrically placed motion. It is a very useful technique to save lives and can also be used to cover long distances with minimal effort. No stress on the shoulders, knees and lower back is to put on and can be used as a sedative.
7. Streamline
Used in underwater swimming that goes before each type of stroke at the beginning of each race. It is usually done to hike at speed as it reduces resistance by streamlining the body with dolphin kicks. Requires stretching of the arms and legs.
8. Trembling stroke
It's a simple exercise of breaststroke and dolphin kick but it productively takes a lot of effort and time. It creates muscle contraction in the thigh and works the hamstrings, calves, glutes and various muscles in the legs.
9. Trudgen indexing
Unlike pre-indexing, a punch slicer is used instead of a flutter. It is less tiring for long distance swimming than front crawling, working on the back muscles that need to be straight as well as calves making them stronger.
10. Underwater swimming
Swimming underwater can be done in any way, mainly trudgen moves. But it is vital to hold your breath under water, which helps increase lung volume and germination and improves the condition of the nervous system.
Swimming gears and accessories
There are some basic swimming accessories like swimsuit, swimming cap and swim goggles used by swimmers. There are some other equipment and accessories that an experienced swimmer may require:
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Swimming hats
Swimming hats come in a wide range of colors, sizes, shapes and materials. It is important to choose the right swim cap that suits your needs best.
Swimming goggles
Swimming goggles come in a variety of designs, colors, lenses, gaskets, straps and nose bridges. The most popular are Spiro swim goggles, Future plus ice, and Spiro winner swim goggles.
Nose Clips / Plugs
Nose clips are small rubber padded pieces of wire that can be fixed to the nose. Their purpose is to press on the nose so that water does not enter the nostrils. Nose plugs also serve the same purpose.
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