Diving into calm waters to discover peace and Good Habits Change your Lifestyle and get away from it all is as relaxing as a yoga class or a good massage Apart from the known benefits of different styles, today there is a full range of classes, in the water, that constantly improve your muscle tone and reduce stress.“The most important thing is when entering the silence of the sea or pool, we disconnect from the terrestrial world.
That relationship that you establish with the water, when swimming, diving, or simply floating, gives you the opportunity to stop for a moment and abandon the thoughts that lead to worries “, The practice of swimming lifeguard class in its different styles is one of the most complete sports that exist since, it exercises almost the entire body obtaining toned, elongated, and very aesthetic muscles. Just one objection.
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An Ideal Swimsuit
It must have a breathable fabric, be flexible, and comfortable, and at the same time support the chest so that it does not shift. Better if the straps are wide and never tied around the neck (leave them for sunbathing bikinis). A good example is the new collection of women’s wetsuits from the Spanish firm Wetsweets (between 79 and 99 euros) made with recycled materials.
Know Your Body Works Different Swimming Activity
Front Crawl or Freestyle
The latissimus dorsi, pectoral, deltoid, triceps, biceps, teres major, and trapezius muscles are mainly exercised. Secondary abdominals, glutes, intercostals, and quadriceps. It’s the fastest style and burns about 250 calories in 20 minutes.
It is a style very similar to the front crawl and the most appropriate for working with back problems. Although the sense of movement of the arms changes, it works muscles very similar to the front crawl, the hamstrings mainly participate in the legs and, to a lesser extent, calves, and foot muscles. You will spend about 250 calories in 20 minutes.
In this modality, 50 percent of the work is done by the legs and the other 50 by the arms. The pectorals, biceps, triceps, deltoids, latissimus dorsi, teres major, trapezius, and rhomboids participate in the stroke.
It is a variation of the breaststroke style where the biceps, triceps, latissimus dorsi, pectoral, teres major, deltoids, trapezius, pectorals, quadriceps, gluteus maximus, tibialis, calf, internal rectus, adductor, and pelvic floor are strengthened. It is the hardest modality, the one that burns the most calories, and is only suitable for expert swimmers. In 20 minutes you lose more than 400 calories.
A Sport Full of Benefits
In addition to those mentioned, sport in the water has another long list of benefits:
- As there is no joint load (the body floats in the water), the risk of injury is minimized. You can jump and run without danger.
- Promotes blood circulation and drainage. The same pressure exerted by the water when we submerge and the movement of the water itself, helps us feel lighter and reduce fluid retention.
- It is relaxing and for this reason, the practice of fashionable activities has been transferred to the aquatic environment, such as aqua-yoga or aqua-pilates.
- Although it strengthens the heart, it reduces the effort of the same exercise performed on land. Anyone can practice some exercise in the water.
- Due to the resistance exerted by water, certain movements and fitness exercises are very effective without friction on the joints.
- Swimming increases lung capacity and cleanses the lungs by supplying more blood to the bloodstream.
- It inhibits the production of cortisol (the hormone that causes stress), by dilating the superficial vessels throughout the body.
Float, New Anti-Stress Therapy
These are the treatments around the water that are carried out in different spas and spas.
It is a form of passive water gymnastics where the instructor gently moves the floating person in a heated pool, with elegant and fluid movements while listening to relaxing music. The movements through the water provide a gentle stretch in all ranges of the spine and the extremities.
Power of Mineral-Medicinal Waters
The Palacio del Agua del Balneario de Mondariz (Pontevedra), is a medicinal SPA that focuses on flotation as one of the natural remedies against stress and chronic pain. In its different indoor and outdoor pool spaces, the body abandons itself to the rhythm of water filled with a large number of mineral salts that increase floatation capacity, losing track of body weight. “By immersing yourself in these baths, your body achieves a deep physical and mental relaxation thanks to the elimination of external stimuli such as gravity, light, sound, and touch”, recommends Amalia Gallego, communication director of the Spa.
Last Letter of Classes in Water
Although spinning in the water is still practiced in many gyms, the new aquatic discipline recently arrived from the UK is called Aquaphysical.
“The exercises are performed on a floating mat that has been derived from the combination of surfing and paddle surfing. This new modality can be performed both outdoors and in an indoor pool and mixes typical fitness exercises (squats, sit-ups …) with Pilates or yoga.
Art of Swimming
This method transfers the Alexander Technique, created at the beginning of the 20th century, to water, based on body education to gain ease of movement.
A century later, swimmer Steven Shaw, after a serious neck and back injury, devised the Art of Swimming, which teaches that the important thing is not to swim faster but to improve the quality of each movement.
If You Spend Hours in Water, Don’t Forget
Take Care of Your Diet
Eulalia Vidal, an expert in nutrition and professor of Pharmacy, advises not to ingest a lot of protein, fat, or fiber before doing water sports because they slow down digestion. Afterward, recover the energy consumed with pasta, tuna or chicken, fruit, and isotonic drinks or protein shakes (if you train daily). “When you get out of the water you will notice that you are more thirsty, drink water and natural fruit juices”.
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Rule Out Diseases
Get a medical check-up to verify that you do not have any infections (cystitis, sinusitis) or any ear ailments that could be worse in the water.