SWimming Helpt to Get Fit Too!!!!

Non-swimmers

If you’re a non-swimmer it’s never too late to learn, and most pools offer adult-only lessons.
And if you haven't swum in years, it’s worth taking a few lessons to ensure you develop an efficient technique.!!
 swimming exercises all the major muscle groups of the body as well as the heart and lungs, making it a great activity for overall fitness. It builds lung capacity, endurance and strength.
Swimming is a non-impact activity so it's a good alternative to high-impact exercise like running and aerobics. It’s kinder to the joints so a good choice for those with achy knees and ankles. It’s also good exercise in pregnancy.
If you're fed up of doing the same stroke lap after lap, use this six-week workout to shake up your routine. You'll need a float (kickboard) for the drills, which aim to improve your technique over the two main strokes: breaststroke and front crawl.

  

     

Front crawl catch up drill

This helps to develop a long stroke so you travel the furthest distance with the minimum of effort.

• Keep one arm extended forward and stationary on a float.
• Perform a full stroke with the other arm.
• As you take your arm out of the water and extend it again, bring it down on the kickboard.
• Switch hands on the kickboard and repeat with the other arm.
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  Front crawl breathing drill

  
  

  Once you've mastered the catch up drill, you can use this drill to practice your front crawl breathing technique.
  

  • Start with both hands on the float.
  • As you let go of the board with one arm and perform a stroke, turn your head to the side, keeping your ear in the water, and take a breath.
  • When your fingers reach your armpit and your elbow is high, your hand returns to the board and your face returns to the water.
  • Blow bubbles in the water to expel the air you have breathed in.
  • Repeat on the other side.
  • When you are confident with your face in the water, try breathing on every third stroke.
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    Front crawl legs only drill

    
    

    This drill helps you practice your front crawl leg technique.
    

    • Hold a kickboard out in front of you with your fingers over the end. Rest your forearms on the board for support.
    • Concentrate on kicking with the legs.
    • Keep your legs straight and your toes pointed.
    • You should make a small splash with your feet.
    Many people do breaststroke without putting their heads under the water, which limits speed and places extra strain on your back. These drills will improve your technique.
    
    

    Breaststroke arms drill

    
    

    This drill will help you master the breathing needed when immersing your head under the water. Use a pool buoy or float between your legs.
    

    • Start with your arms out in front of you and your face in the water.
    • Turn the palms outwards and downwards at 45°.
    • Keeping your fingers together, pull your hands down through the water, which will pull you forward.
    • Bring your elbows into your sides and your hands toward your chest.
    • As your arms come back, bring your head out of the water and breathe.
    • Push your arms out in front of you (ideally with palms turned in and touching) and put your face back in the water, ready for the next pull.

    • Breaststroke legs only drill

      
      

      To improve your breaststroke technique, practice legs only with a kickboard.
      

      • Hold a kickboard out in front of you with your fingers over the end. Rest your forearms on the board for support.
      • Bring your knees up towards your chest.
      • Turn your feet out ensuring your knees stay together.
      • Kick round in a circular movement until your feet come together again.
      •  
        Front crawl is the most energy efficient stroke to use, allowing you to swim for longer periods, burn optimum calories and improve your fitness.
        Use these drills to perfect your crawl technique.
        

        Swimming Basics

        If you don't know how to swim, take swimming lessons and learn the basic strokes. Treading water and dog paddling are the simplest. More advanced strokes, such as the crawl, develop controlled breathing and movements. During your initial workouts, practice your swimming strokes so that you perform them correctly. Avoid bad habits, such as holding your breath while swimming, which will quickly lead to fatigue. Ask a swimming coach to help you develop proper breathing techniques and controlled, efficient movements.

        Improving Endurance

        If you're a beginner, you might find it difficult to swim many laps without tiring. Use a kickboard or other flotation device to help you finish your workout. For example, start off your workout by performing as many full laps as you can. Once you tire, complete your workout with a kickboard. If possible, finish your workout by performing one more lap without any assistance. Don't worry if it takes a long time for you to develop the muscle endurance necessary to swim multiple laps. If you swim regularly, your endurance and strength will increase.

        Considerations

        Swimming is a suitable cardiovascular exercise for people who have difficulty participating in such high-impact aerobic activities as jogging or aerobic exercise classes. When you are in the water, you are buoyant, which effectively reduces your weight by 90 percent. For that reason, swimming is less stressful on your joints while still providing a vigorous, calorie-burning exercise!
      Swimming is a cardio exercise because it raises your heart rate, which increases the circulation of oxygen throughout your body. Like other cardio exercises, swimming regularly will strengthen your lungs and heart, tone your muscles, improve your mood, burn calories and lead to fitness. The key is to swim vigorously at a pace you can maintain for a long period of time.
      
      Swimming is an effective cardiovascular exercise because it incorporates full body movement for long periods of time. Swimming also burns many calories. For example, a 125-lb. person who swims laps vigorously for 30 minutes burns 300 calories.
      

      If you weigh more, you'll burn more calories because your body must work harder to keep you moving. A person who weighs 185 lbs., for example, burns 444 calories by swimming laps vigorously for 30 minutes.