Whether working out or not, people need to follow a balanced diet to ensure that their body remain healthy and energetic. In case of athletes, their diets should be specifically aimed at boosting their energy, immunity, and muscle strength. Athletic performance is negatively affected by poor diet, which can also result in significant health conditions. Thus, people should ensure that what they eat can provide them with additional energy, which should last for prolonged periods of time.
Swimming is a form of exercise that necessitates using muscles and body strength. Thus, diet of swimmers should be able to meet the energy and strength requirements needed in swimming. For instance, vitamins and minerals are need for immunity and energy production. B vitamins, such as vitamin B1 and B2, aid in energy production and also benefit muscle, heart, and nerve functions. People may suffer muscle cramps, tiredness, and loss of appetite when their bodies contain inadequate levels of B vitamins. On the other hand, vitamin C is an effective antioxidant and provides protection from free radicals. Minerals are also important in maintaining body health. For example, iron is responsible for delivering oxygen to various parts of the body, whereas calcium is important in improving bone health and muscle function.
Aside from food, athletes should also be constantly hydrated. Given that they lost water through sweat and urine, athletes must constant replenish water of supply of their body. They should drink water before and after training. Thirstiness during training indicates that they have already lost 2% of their weight, and this condition can significantly affect their athletic performance. Normal individuals need to drink at least 8 glasses of water, but athletes should take in more than such amount.
Carbohydrates are very important component of one’s diet because they provide 40% to 50% of the energy requirement needed for early stages of moderate exercise. Prior a competition, athletes can increase their endurance by eating a diet that provides them with 70% of their calorie intake from carbohydrates three days before the contest. Whole grains also prevent energy lags and because of their low glycemic index, allow slow absorption of sugars for longer lasting energy. During trainings, athletes should take 2.2 to 3 g carbohydrates/body weight. Higher amounts are needed for endurance athletes, around 4.5 g/body weight.
Athletes should also focus on their breakfast. Their breakfast should consist of food that can replenish their glycogen levels. Providing the muscles with sufficient energy during the day prevents energy slump and decrease in physical activity. Athletes should also consume foods containing good fats; such foods include peanuts, avocados, olives, and walnuts. On the other hand, they should avoid solid fats, including butter and lard. Vegetable oils are good substitutes for solid fats. And you can add cold pressed juice to top off the health kick.
8 Reasons To Start Swimming
Sometimes people get tired or bored of going to the gym. However, they cannot just neglect their duty of keeping their bodies fit and healthy. In such cases, they can try swimming as it is also effective exercising every inch of the body and burning significant amounts of calories. Moreover, swimming is also aids in toning the core and boosting metabolism. And aside from these benefits, swimming positively affects the human body through other ways:
SWIMMING IS CONSIDERED WAS TOTAL-BODY WORKOUT
Swimming helps in toning muscles from the back to arms without the need to add weight. Moreover, instead of creating plans for working out different muscles, swimmers can settle on performing different strokes to strengthen their whole body.
SWIMMING BENEFITS THE JOINTS
Swimming is recommended for people who are recovering from injury but still want to regain their strength. This activity can also replace running during rest days and provides knees their much-needed rest.
SWIMMING DOES NOT REQUIRE TOO MUCH EQUIPMENT
Newbies in swimming need only swimsuit, cap, and goggles though they also have the choice to use kickboard.
SWIMMING IS FAT-BURNING ACTIVITY
Research have already shown that swimming is a great fat-burning activity. Moderate swimming allows swimmers to burn around 500 calories. Moreover, even after they finished their swimming routine, increased metabolism in people’s bodies still linger.
SWIMMING INCLUDES VARIOUS ROUTINES
Swimming routines can be combination of the four basic strokes, kicking, and pulling movements. The pool wall is also sometimes used for pushout. Likewise, swimmers can try interval workouts for more variety.
SWIMMING IS ALSO PERFECT FOR CROSS-TRAINING
Taking a break from the gym and going on swimming instead aids in improving performance at the gym. This activity is thus perfect for those who training for events, such as marathon.
SWIMMING BENEFITS THE CARDIOVASCULAR SYSTEM
Swimming is an aerobic exercise that helps people in developing more effective breath control compared with running. During swimming, the demand for oxygen increases, and muscles are stimulated to work harder.
SWIMMING IS FUN
Almost everyone loves swimming, and doing it as exercise is sure to be fun and exciting. This activity gives people not only the chance to continue improving their bodies but also to have some time to enjoy and relax.
Is Swimming Good For Kids?
Swimming is promising physical activity for kids because of its considerable health benefits. During hot days, this exercise is a good way to relieve heat but still be able engage in physical and social activities. Even in winter, kids may enjoy swimming in indoor pools. In short, swimming is something that children can do throughout the year. However, more importantly, this activity is an effective means of working out the body.
Swimming is considered the second leading cause of death in people between 5–24. Thus, when kids learn how to swim, they not only develop their physical bodies but also gain experience in staying in water. As a result, they become less prone to water-related dangers, such as drowning.
In case of fitness, swimming improves heart and lung health, strength and flexibility, and balance and posture and increases body stamina. Kids who swim are also less prone to developing obesity and thus, are also at lower risk of developing juvenile diabetes. In addition, people experience less strain on joints and connective tissues when they swim.
Aside from physical benefits, swimming also benefits mental and emotional health. People feel more relax in water because of its natural buoyancy. According to CDC, people are can exercise longer while swimming. In addition, swimming aids in alleviating mood problems and battling combat depression.
People can think a number of exercises or diets when asked about weight loss practices, but swimming is not the first thing that always first comes to their minds. Yet, it seems that people who are aiming to lose weight should consider swimming because of it aids in burning more calories, improves metabolism, and tones body muscles.
The health benefits of swimming on weight loss are supported by related evidence. For example, the superstar Natalie Coughlin possesses sexy and well-toned body. Scientifically, research have shown that fitness swimmers belonging to any age group had leaner muscles and trimmer waists and hips.
Swimming also does not require too much equipment as people will only need swimsuit, cap, and googles.
Positive effects of swimming on the body can be attributed to its contributions on burning calories and firming muscles. People can burn around 500 calories an hour with just an easy swim, whereas more intense laps can burn up to 700 calories. Water is 800 times denser than air. Thus, when people perform swimming movements in water, the body experiences resistance, which serves as its workout. The effects of swimming are most notable in core, hips, arms, shoulders, and glutes. Thus, aside from burning calories, swimming aids people to build leaner muscles and improves metabolism resulting in additional burning of calories.
Though swimming can be considered an intense workout, it provides the joints time to rest as the body becomes weightless in water. Thus, people need not to worry about suffering from injuries even when they swim everyday. This is a huge advantage compared with other forms of exercise including running or strength training.
Thus, people have the choice to go swimming no matter what their age is. In fact, swimming can aid in helping them look younger. Moreover, studies have also shown that habitual swimmers basically look younger than their actual age. And aside from looks, the blood pressure, cardiovascular performance, cholesterol levels, cognitive functioning, and central nervous system of swimmers can be also compared with those of younger individuals.
Newbies think that swimming is an easy task. However, though they plan to swim for longer periods, after just a few minutes, they are already exhausted and almost ready to give up.
Swimming is not just an activity. It requires intense trainings that affect the cardiovascular system and muscles differently when people are on land. For example, lungs should adjust given the different manner of breathing employed when swimming. Moreover, compared with other physical workouts, people cannot just take in air while swimming. Likewise, swimming requires coordination of all muscles in the body to keep moving in the water while remaining afloat.
To get the hang of swimming, people must manage to engage in effective swimming routine and split it into shorter segments for starters. Afterward, they can add other swimming exercises and rest intervals and also learn about different strokes, drills, and intensities. Swimmers also need to worry whether time gets wasted when they decided to take a rest as after swimming, heart rate remains raised for at least 30 s after a few laps.
For those who are new to swimming, they should try swimming four lengths of the pool before resting for 30 seconds. Then, they should repeat the routine for five to ten times. Afterward, people can swim again twice or thrice a week for two weeks. Those who have not swim for a while may use a kickboard for the first four lengths. Then, as soon as they become accustomed to swimming again, they may proceed with trying other routines.
Swimming can also be more fun by learning different strokes. Freestyle is more popular than the others because it allows swimmers to burn major calories. However, combination of different strokes is perfect in balancing muscles and preventing boredom. For example, backstroke can be used to improve posture, whereas breaststroke enables exercising of hip and inner-thigh muscles.
Nowadays, body shaming is very prevalent among people who seem to have nothing better to do with their lives. This condition is very true when it comes to clothes that are sold in almost every department stores or boutiques. In addition, the swimsuits did not become better over time. Women at present are always struggling on choosing the right swimsuit for them because of the outdated body categories that are still followed by garment manufacturers.
In this era, it would be of great help to women if they are given some guidance on how they can properly choose the right swimwear that will fit perfectly their body types.
SMALL CHEST TYPES
Women with small chest normally have difficult time in finding swimsuits that can highlight their bust. In this case, they should choose swimwear with embellishments or ruffles to make their chest appear larger. Meanwhile, some prefer wearing those with padding to add increase their bust.
HUGE CHEST TYPES
For bigger girls with huge chest, they should avoid wearing string bikinis and bathing suits tops in S, M, and L sizes. They are advised to wear those that come in cup sizes and with underwire that can provide support to their boobs. Women with huge chests will also look good in bathing suits with thicker straps and double-stitched bands.
Women with broad shoulders should for swimsuits with solid color and printed panels along the side. Such design aids in achieving hourglass figure look, which serves in evening out boxy upper bodies. Asymmetrical neckline is also effective in drawing the eyes away.
FLAT BOOTY TYPES
Those with flat booty should wear swimsuits with frills and ruching to give the illusion of bigger booties. They should also buy swimwear with bright colors and loud prints. Exposing portion of butt cheeks also helps in making booties look larger compared with fully covering them.
BIG BUTT TYPES
Those who are blessed in the behind area should avoid wearing string bikinis and high-cut swimsuits. They should go for swimwear with abundant fabric so that they will not be struggling to cover specific areas. Instead of wearing Brazilian and skimpy-cut swimsuits big-butt women should try wearing swimwear with solid bottoms and printed tops.
ATHLETIC BODY TYPES
Women with athletic body types will want to look curvier in their swimsuits. They can achieve this goal by wearing tops with cups, padding and gathering, and girlie prints and bright colors. On the other hand, athletic women should avoid wearing straight-across bandeaus, boy-cut briefs, and shapeless full-pieces.
THOSE WITH LOVE HANDLES
Not a lot of people welcome their love handles, and it would be a relief if women are able to resolve this problem during swim time. They need not to worry as love-handle problem can be addressed by wearing high-waisted bottoms that extend above the belly button.
Those with short torso aim to add length to their bodies and lift their bustline. This problem can be resolved by wearing low-rise bottoms, which can help in making torsos appear longer, and halter straps, which will draw eyes toward the neck and shoulders.
Women who are worrying about their back fat should avoid wearing swimsuits with thin straps, which only make flesh folds more noticeable. Instead, they should wear swimwear with thicker straps and higher backs.
SHORT LEGGED TYPES
Those with shorter legs should try wearing swimsuits with high cuts in the leg to show more of their skin.
Women with fuller thighs are advised to aim for more coverage. They can do this by wearing bottoms with skirts, which can help in concealing portions of their legs.
THOSE WITH TUMMY POUCH
Tummy pouches can be easily hidden by wearing Peplums. Ruchings are also perfect for full coverage of the stomach. Wearing one-piece swimsuits with plunging neckline is also effective in drawing people’s attention away from the stomach area.
THOSE WITH BIG HIPS AND SKINNY LEGS
Women with big hips and skinny legs should aim to balance out their shoulders and hips. They should wear suits that will make their clavicle appear more elongated. Off-shoulder suits are perfect for achieving this look.
Tankinis are perfect for pregnant women as such swimwear can provide them with ample space for movement and easy access to their tummies. They should also try wearing two-piece if they think that they will be going to the bathroom frequently.
THOSE WHO WORRY ABOUT CELLULITE
Cellulites are problem of almost every woman. And sometimes, wearing skirted suits is not just enough. In this case, women should try wearing swimdresses and tankinis with longer hemlines.
THOSE WITH SCARS
Scars can be a bit of problem for women as their location in the body may vary. Still, they can choose the perfect suit among a number of styles that feature unique cuts and interesting shapes. Cropped tops may be worn to effectively hide scars on the chest, upper back, and shoulders. On the other hand, suits with mesh insets can be worn to cover the whole body but still allow women to expose some skin.
THOSE WITH SENSITIVE SKIN
Women with sun-sensitive skins will surely have a hard time finding right swimwear for them. Aside from applying SPF sunblock, they should choose swimwear that can provide their skin with ample protection. Thus, women with sensitive skins should try wearing rashguard and other variation of long-sleeved tops. They need not to worry about being out of fashion as these styles are now sold in various styles and designs.
Developing a good breathing technique is perhaps the biggest challenge for beginner and intermediate swimmers. Problems with breathing can easily knock on into other parts of the stroke. For instance, breathing can cause scissor kicks, poor body position, cross-overs and lop sided strokes.
Many swimmers have a problem with their stroke that is related to their breathing technique without realizing that their breathing is the cause of the problem.
The most common problem swimmers have with their breathing is not exhaling under the water. If you exhale under the water between breaths you only have to inhale when you go to breathe. This makes things much easier.
When you’re not breathing, keep your head still
Only turn your head to breathe. This will feel a little strange at first but should quickly start to feel much nicer. You’ll find you feel much more coordinated with the rest of your stroke too.
don’t lift your head when you breathe
With the trough or pocket of air by your head you don’t have to lift your head up to breathe. To breathe into the trough you just have to rotate your head a little without lifting it. If you try and lift your head you disturb the bow wave, reducing the trough. Also, when lifting your head you tend to breathe too far forwards – and try and breathing over the high front of the bow wave.
don’t over rotate your head
To support yourself you tend to cross-over with your lead hand creating a banana shape with your body. This causes you to snake down the pool from one side to the other. A scissor kick is also very likely.?To correct this, you need to get used to breathing into the trough. If you develop a stiff neck whilst swimming, it’s very likely you are either lifting or over-rotating your head to breathe. This puts great strain on your neck muscles. Improve your breathing technique and the stiffness should quickly go away.
learn to breathe bilaterally
Here at Swim Smooth we believe that learning to breathe bilaterally is an investment that will pay you back every swim for the rest of your life. That’s because it helps develop a symmetrical stroke technique which will make you cut straighter through the water.
The sidestroke is a swim stroke swum on the sides. It is not used in competitions and therefore less known nowadays. Because it is swum on the side and uses asymmetrical movements of the limbs, it can look peculiar the first time you see it. Nevertheless it can add some variety to your swim sessions.
In performing this stroke, the swimmer starts upon his right side, and sweeps his right hand through the water as above mentioned. While that arm is passing through the water, the left arm is swung just above the surface with a bold sweep, the hand dipping into the water when the arm is stretched to it utmost. This movement brings the body over to the left side when the two hands change duties, the left being swept under the body while the right is swung forward.
The Sidestroke allows the head to be above water at all times .?This stroke also makes it a favorite for women who’s hair prefer not to get it wet. Because the Sidestroke may be swum on either side of the body it’s not as intimidating as lying on one’s back or swimming face down in a big pool. As far as breathing goes, there’s no contest between swimming the Sidestroke and any other swim stroke. Swimmers may take a breath any time they please–no pesky coordination with the arms, legs or other body parts to think about.
The Sidestroke kick is quite different, as well as the arm stroke, and of course, both must be coordinated in order to maintain continuous forward momentum. Aside from the leg and arm dynamics you are probably wondering why the Sidestroke isn’t taught first. For one thing, it’s a matter of safety. An easy swim stroke encourages beginners to take chances such as swimming for too long a time or going into deep water. Those who are taught gradually and become used to having their faces and bodies moving in and under water, would be less likely to become panicked if an unforeseen emergency should occur. A swimmer who has never had any previous swimming skills except for the Sidestroke, may not know what to do under such circumstances and could become traumatized.
The breaststroke is without a doubt one of the most popular swimming strokes. In fact, many recreational swimmers are perfectly happy using this swimming stroke all the time. Because it is so popular, we consider it as one of the?basic swimming strokes.
The breaststroke is done in a prone position. Both arms move synchronously and execute short, half-circular movements underwater. The legs also move synchronously and execute a whip kick.
- In the initial position, you are in a horizontal position on your stomach. Your arms are close together and extended forward, palms facing downwards. Your head is in line with your trunk, and you look straight down. Your legs are pressed together and your toes are pointed.
- Now the active phase of the arms starts. Your palms rotate outwards, your arms separate, and your body forms an Y-like shape.
- When your arms are outside of your shoulders, your elbows flex, and your hands continue to move backwards but also downwards. Your knees start to flex and your feet start to recover towards the buttocks.
- Once your hands have moved past behind your shoulders they move towards each other rather than backwards, until they meet under the chest.
- As your hands move towards each other your head and shoulders rise above water, and your feet continue to move towards the buttocks.
- Your upper body is at it’s highest point when your hands have met below your chest and your feet are at your buttocks.
- Now the propulsive phase of the legs starts. Your feet kick backwards and apart while your arms extend forward under water. Your chest and your head drop in the water again.
- Once your legs are completely extended they are brought together. You then glide for a short moment in that position.
- You start a new breaststroke cycle once the momentum of the glide fades.
The butterfly stroke has a special place among the competitive swimming strokes. It has a reputation of being hard to learn. It is quickly exhausting. Yet when you have mastered this stroke, swimming a few lengths of butterfly can be a lot of fun because of its distinct and spectacular movements.
The peak speed of the butterfly is faster than that of the front crawl, due to the synchronous pull/push with both arms. Yet since speed drops significantly during the recovery phase, it is overall slightly slower than front crawl.
The breaststroke, backstroke, and front crawl can all be swum easily even if the swimmer’s technique is flawed. The butterfly, however, is unforgiving of mistakes in style; it is very difficult to overcome a poor butterfly technique with brute strength. Many swimmers and coaches consider it the most difficult swimming style. The main difficulty for beginners is the synchronous over-water recovery, especially when combined with breathing, since both arms, the head, shoulders and part of the chest have to be lifted out of the water for these tasks. Once efficient technique has been developed, it becomes a smooth, fast stroke.
The butterfly technique with the dolphin kick consists of synchronous arm movement with a synchronous leg kick.?Good technique is crucial to swim this style effectively. The wave-like body movement is also very significant, as this is the key to easy synchronous over-water recovery and breathing.
This stroke is one of four regulated by the International Swimming Federation.? This done with swimming on your back.? The advantage is that it makes for easy breathing but swimmers can not see where they are going.? The speed is similar to that of the butter fly.? Most of the effort is done with the arms.? The leg movement is defined as a flutter kick.? In competetions the backstroke usually has 3 different races in 50m, 100, and 200 meter.? There are 5 rules for back stroke to be FINA compliant.
- Before the starting signal, the swimmers shall line up in the water facing the starting end, with both hands holding the starting grips. Standing in or on the gutter or bending the toes over the lip of the gutter is prohibited.
- At the signal for starting and after turning, the swimmer shall push off and swim upon his back throughout the race except when executing a turn as set forth in SW 6.4. The normal position on the back can include a roll movement of the body up to, but not including 90 degrees from horizontal. The position of the head is not relevant.
- Some part of the swimmer must break the surface of the water throughout the race. It shall be permissible for the swimmer to be completely submerged during the turn, at the finish and for a distance of not more than 15 meters after the start and each turn. By that point, the head must have broken the surface.
- During the turn, the shoulders may be turned over the vertical to the breast after which a continuous single arm pull or a continuous simultaneous double arm pull may be used to initiate the turn. Once the body has left the position on the back, any kick or arm pull must be part of the continuous turning action. The swimmer must have returned to the position on the back upon leaving the wall. When executing the turn there must be a touch of the wall with some part of the swimmer