SwimmingWorkout.net - Swimming Workouts 8 Top Do's and Don'ts When Swimming DO: Proper stroke technique and breathing can make you a faster and stronger swimmer. Swimming is a low-impact cardiovascular sport that burns calories and builds strength simultaneously. Yet this sport carries a certain level of risk. According to the Centers for Disease Control and Prevention, drowning is the fifth leading cause of unintentional death in the United States. Knowing how to handle yourself in a pool, lake or ocean can make you more efficient, faster and safer. DO: Follow Lane Etiquette When the pool is crowded and more than one person is swimming in a lane, there is a proper way to swim. Before entering a lane, find out if the pool dedicates lanes to specific swimming paces such as slow, medium and fast, then pick the appropriate lane for your speed. It is polite to ask the swimmers in a lane if it is OK to enter before you join them. When three or more people are in a lane, swim counterclockwise. DO: Use Good Stroke Technique Good technique in swimming is essential to making it an effective workout. According to Swim Smooth, a combination of technique drills mixed with longer sets leads to the best results. In swimming, your head always leads the way and the rest of your body rotates around a center line that runs from the middle of your head straight through the rest of your body. With freestyle, focus on having your fingertips enter the water first, then press back toward your feet with your hands in a cupping motion. DO: Breath Correctly Proper breathing techniques are essential when swimming. When you swim, you want to maintain rhythmic breathing in which you are constantly exhaling. Holding your breath tenses the body and increases drag. Regardless of the stroke you are swimming, make sure you have exhaled fully by the time you breathe in. Bilateral breathing is the most efficient way to swim because it helps you swim straighter. In freestyle and butterfly, the aim is to breathe every third stoke. DON'T: Swim Without A Lifeguard or Friend Present Never swim without a lifeguard on duty or a friend watching you. If you lack confidence swimming, sign up for lessons. Be aware of your limits and do not go into water that is deeper than you feel comfortable in. If you are swimming in open water, always keep an eye on the shoreline to ensure you don't swim out too far. Finally, only dive into a section of a pool or lake that is clearly marked as safe to dive in. DO: Know Your Limits Yeah, water can kill you! If you're at the beach, don't go further than the area marked out by the lifeguards. Don't stress yourself out too much. Very often, swimmers go out further than they can swim back. You will not feel the fatigue in the beginning of all the excitement but it will hit you like a rock. Even in the pool, if 5 laps is your capacity -- stick to it. If you want to improve your stamina, do it gradually. Diving in and expecting your body to take you for 10 quick laps is not the way to go. You can get cramps, pains or even drown. DO: Wear A Life Jacket, If Necessary There is no shame in wearing a life jacket. If you are not a confident swimmer or if you are still learning the ropes -- don't take chances. I hate people who try to be heroes and then end up in trouble. I've seen many such wannabes on the beach. Even if you are an expert swimmer -- if you feel that the waves on the beach are strong, don't shy away from wearing a life jacket. Yeah, you get the message, don't you? Don't be a fool, wear a life jacket! DON'T: Be Afraid To Wear Goggles I know many friends who hate wearing swimming goggles. I am sick and tired of hearing "Oh they make swimming complicated and cumbersome" Wear a nice pair of goggles dammit! Swimming goggles will protect your eyes from excessive chlorine in the swimming pool, dirt and sand in the sea, and any other particles that may cause damage. I love wearing goggles because I can see much clearly with them. In the pool, I can see the bottom and in the lake, I can see much further ahead. Touch wood, I have never had an eye infection while swimming for which all credit goes to my lovely pair of swimming goggles. Article information provided by: htt://www.healthyliving.azcentral.com and www.magforwomen.com For great swimming workouts go here now SwimmingWorkout.net

Be the first to comment