Splashing fitness!

KEEP FIT: Swimming is a great form of exercise for all, and fun too

January 21, 2010 05:39 pm | Updated 05:39 pm IST

Swimming is a complete exercise and works out all groups of muscles

Swimming is a complete exercise and works out all groups of muscles

Many of us want to get fit and want to stay that way too. Now, jogging is fine and tennis is okay. Golf is social but how many sports can you honestly say you can do at any age and whenever you like? Swimming is not only good for you whatever your age or physical condition, it is also a great leveller. It is a sport where larger frames can benefit just as much as those with smaller physiques.

Benefits

Water will take some of the weight off joints and support your body while you stretch, move about and generally exercise. About 85 per cent of body weight is negated while running or jogging in water.

Swimming exercises groups of muscles and builds stamina as well as strength and suppleness.

Leg muscle groups in the thighs and calves are exercised simply by paddling and treading water. Muscles in the front of the leg are stretched and exercised during freestyle and breast stroke stretches the inner thigh muscles.

Breast stroke again is great for the chest muscles while freestyle is good for the back muscles and shoulders.

Another thing about swimming is that you can do it fast or slow and you can go for 50 or 5 lengths. You will probably benefit just as much if you push yourself as far as you feel comfortable.

Workout samples in water

Active Workout:

10 minutes of stretching warm-up exercises.

30 minutes of cardio exercises (with or without resistance equipment)

10 minutes of wall supported strength and range of motion exercises

10 minutes of stretching cool down exercises.

Warm up stretches should include free swinging of arms and legs and trunk twist.

Cool down stretches should include static/stretches held for 10 – 20 secs.

Cardio would include lapping, running/jogging in the pool.

Use light to moderate weight dumbbells for strength training inside the pool. Squatting in water and punching exercise with or without resistance can also be done.

Natural resistance

Aqua exercises use the natural resistance of the water. When you wave your hand through the water, you'll notice that you have to use your muscles to move through the entire range of motion. This is much different than just waving your arm through the air. In the water, just doing the most basic of movements requires extra energy and muscle usage. This is the entire basis of aqua aerobics.

Working out is fun whether in your gym or you're splashing in your pool. Aquatic exercises can burn fat faster. They're healing too. So dive in and it'll keep you fit no matter what shape or condition you're in…

The author is Sports Performance Enhancement Specialist, FitnessOne India Ltd.

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