Swimming Your Way to Fitness
Florida 's main attraction is the Ocean. Many, homes, country clubs, recreation and rehabilitation centers have pools.
There are fitness opportunities for the recreational swimmer, sports enthusiasts, competitive swimmers, and the non-swimmers.
Swimming in the Ocean is fun, but make sure you follow safety rules. Swim with a buddy; wear waterproof sunscreen, hats, and goggles. Watch out for hazardous fish and objects, protecting your feet. Watch for undertow, and swim close to shore. Weak swimmers, walk the beach, and swim in the pool.
Swimming is the best form of aerobic conditioning because both the arms and legs are utilized simultaneously causing the heart to pump the blood through out. The harder the heart muscle works, the stronger it gets. Rhythmic breathing is required, with a prolonged exhalation, and a quick inhalation. This allows for new air to fully oxygenate the lungs. More oxygen is supplied to the vascular system, and to cells in the limbs causing the body to work more efficiently. You function at your optimum through out the day with less fatigue.
The buoyancy of the water provides gentle resistance, and assistance to movement. Pregnant women find the water a welcome relief to low back pain, by supporting baby weight, while exercising in the water. The health benefits for those with painful joints are great allowing individuals who normally have difficulty exercising on land, to exercise in the warm water. Local Fitness Centers with Pools, may offer programs for Arthritis Exercise.
Some Physical Therapy Centers have therapeutic pools available for rehabilitation of injuries.
Non-swimmers don't have to put their heads in the water. Simple activities such as walking in the water, or participating in water aerobics classes are beneficial, and allow for opportunities to socialize.
Competitive swimmers, and sports enthusiasts such as kayakers, benefit from Core Stabilization exercises to enhance their performance. Core Stabilization refers to building strong muscles in the pelvic, shoulder girdle, and the abdominal wall. A strong core allows the body to work from" the inside out", by supporting the torso as a strong rigid body, while the limbs work and move on the stabilized core.
Integrating deep diaphragmatic breathing with the contraction of the abdominal wall during exhalation, stabilizes the core more. Core stabilization allows for optimum postural alignment, decreasing the amount of drag, and increasing speed. Good postural alignment allows for efficient utilization of the muscles, during swimming strokes. Core stabilization reduces the risk of back injuries, in competitive swimmers.
Methods of Core stabilization involve the Pilates Technique of Exercise, Swiss Ball, Balance Board, Body Blade, and Floor Exercises. A Certified Pilates Instructor, Licensed Physical Therapist, Exercise Physiologist, or Certified Fitness Trainer can help you learn Core Stabilization Techniques.
Fins, buoyant vests, kick boards, and water" barbells", can be utilized to enhance your workout in the pool. Some Aquatic Therapy Centers have underwater treadmills, and underwater bikes.
Drink plenty of water to hydrate the body, prior and during exercise. Competitive swimmers keep a bottle of water at the side of the pool to hydrate the body while training.
Monitor your heart rate before and after lap swimming, working towards your target heart rate, with a warm up sessions. Swim for short intervals, working up your endurance by increasing lap distances gradually. Cool down at the end of the session.
You use all the muscles in the body while swimming. Daily activities are completed with ease. So make sure your backyard pool, is not just part of the scenic décor, but is part of your daily exercise routine.
Susan Mann, MA,LPT,CSTS,CGFI is the owner of Pilates Center of Naples, Fla. She's a certified Pilates instructor in the West Coast Technique, a certified strength maning specialist and golf fitness instructor.
