What type of swimming for what benefits?

How to choose the stroke that suits you? Should I opt for the breaststroke or the crawl? Take your pick with lighting from our experts.

Take the plunge ! Swimming is a complete sport that we can recommend to the greatest number. And its benefits on weight, joints, cardiac activity, blood circulation are numerous with lifeguard training.

A worn sport that develops endurance

It is a carried sport, where the body, relieved of its own weight, can build muscle while preserving its joints. As such, it is particularly suitable for people suffering from overweight.

Swimming is also an endurance activity (provided you swim dynamically) which gently solicits the cardiovascular system and optimizes breathing with American Lifeguard USA Florida.

The massaging effect of water

Furthermore, the water has a massaging effect on the tissues, improving venous return, the problems of “heavy legs” and cellulite with Lifeguard course.

Finally, immersion has soothing properties and allows you to fight against stress.

The right pace of practice?

At least 45 minutes, twice a week. Before doing your lengths, don't forget to warm up your body by jumping in the water and performing a few leg curls, shoulder and arm rotations. End your session with stretching. To read also: Which sport to tone up in the water?

Swimming: the benefits of the breaststroke

The breaststroke firms the calves, inner thighs and knees; it also strengthens the trunk (abdominal belt, shoulders, pectorals, triceps) which it sculpts harmoniously.

The disadvantages of swimming?

“It's not a long swim, says Laurent Philippe, associate professor of physical education and sports and triathlon coach. That is to say that it cannot be practiced both quickly and for a long time, the “frog” movements carried out with the legs can put a strain on the knee joints and the adductors of the hip. »

Evolving the head out of the water also tires the neck and lower back, the back being more arched. “F or efficient energy expenditure, lay swimming is to be preferred,” adds the triathlon coach. She is very technical and deserves that we take a few lessons before starting. »

Then, the ideal is to alternate a crawl length every five breaststroke lengths...

Swimming: the benefits of front crawl

"The front crawl, which promotes perfect body alignment, is a stroke that can easily be appropriated", informs Laurent Philippe. The difficulties, for a beginner, residing in the mastery of aquatic breathing (we breathe in water) and leg kicks.

“At the beginning, we are quickly out of breath, observes Christophe Delong, doctor specializing in rehabilitation, but we must persevere. In principle, after five sessions, you are able to swim a length without stopping and then you're done! »

On a muscular level, the front crawl sculpts the glutes, arms and shoulders, and refines the silhouette . "The movements well controlled, you can do many lengths quickly without fear of hurting yourself," notes the athlete. An endurance work where the energy expenditure is important and appreciable in a “slimming” perspective.

Think Backstroke and Fins

As for the back crawl , it is recommended for people with back pain whose muscles it strengthens. It also tones the chest and releases the breath which is carried out with the face out of the water.

Finally, on the stomach or the back, the front crawl can be practiced with fins which optimize respiratory and muscular work.