Are considering becoming a swimmer? Good choice! Swimming is probably one of the most healthy, fun, challenging and low impact forms of exercise you can do. Regardless of ability level and experience, people of all ages can swim. As we age, it is important to consider adding low impact, aerobic exercise to the physical fitness routine. Swimming is the ideal activity for many who can no longer bear the high impact and joint stress of running or jogging. People sometimes worry about swimming's influence on weight loss. Skeptics say it's impossible to lose weight swimming, but it is possible. In fact, combined with a healthy balanced diet, swimming regularly can help people lose weight as easily as other physical activities, such as running. For people who are overweight, swimming is perhaps the best way to exercise because it alleviates stress on the leg joints. Swimming has the added benefit of providing a total body cardiovascular workout unlike any other.
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When starting a swimming routine, as with any other physical fitness activity, make sure to consult with a physician. Start slowly and build up to increase the limits. Remember, the speed and distance is not as important as the amount of time you swim. According to the American Heart Association, just 30-60 minutes of physical activity 3-4 days per week can help reduce your risk for heart disease, stroke, and diabetes. A regular physical activity program can also help lower your blood pressure and cholesterol.
It is a good idea to monitor the heart rate while swimming. Start by determining a maximum heart rate. In healthy adults with no previous history of heart disease, the maximum heart rate commonly recommended by physicians is the number "220" minus the age of the individual. Once the maximum heart rate has been determined, check routinely while exercising. Check the pulse and count the number of beats during a ten-second period. Use a clock for better accuracy. After counting the beats for ten seconds, multiply the number by six to get the heart rate.
First Consideration - Equipment
Swimsuit. Most swimming facilities require swimming suits. Make sure to get one that is comfortable and durable. Several of the swimwear manufacturers offer fuller cut suits for swimmers who desire the less youthful styles. Some of the newer suits made of polyester will last longer and resist fading.
Goggles. Protect your eyes and see everything more clearly with goggles. Several manufacturers now make prescription goggles for people who need them. Goggles should be snug, yet comfortable. Sometimes it is necessary to keep trying new goggles until finding the right ones.
Fins. Work your legs and add propulsion to your swimming with fins. There are several kinds of fins to choose from. They should be snug fitting but not too tight. If you can't find the right size, get the slightly larger ones and wear socks with them. Long fins are great for beginners and people who need to develop ankle flexibility. Short fins are an alternative, and they are great for adding speed to your swimming without disproportionately overexerting the leg muscles.
Pull-Buoy. Put some flotation into your swimming by trying a pull buoy. This piece of equipment is usually made of foam and comes in a variety of shapes and sizes. It is placed between your legs above the knees and allows your lower body to float more while isolating your swimming to the upper body. If your legs tend to sink, or if they're just tired, a pull buoy can often help.
Kickboard. If you would like to work your legs exclusively, you can use a kickboard. This piece of equipment is usually made of foam and comes in a variety of shapes and sizes. It allows your upper body to float while you kick with your legs. If you try a kick board and find it makes your shoulders sore, try kicking without it, or try a smaller board with less flotation.
Hand paddles. If you're looking to work your pull a little more, hand paddles can sometimes help. Hand paddles are usually plastic and are held in place on the hands with short lengths of surgical tubing that are attached to the paddle. There are other types of paddles that look more like gloves, made of lycra and rubber. Be careful when considering using hand paddles. They can sometimes put too much stress on the shoulders.- By Bill Volckening
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