Top 7 Reasons for Kids to Learn Swimming

if you haven't given it much thought, consider the top 7 reasons for kids to learn swimming. There is no better physical activity for children than swimming. Perhaps you have thought about your child learning to swim but just haven't made up your mind. There is any number of reasons why you may want your child to learn to swim. Most likely your reason falls into one of these categories.
Feeling Safe In or Near Water
Not everyone takes to water easily. Some are born with a fear of the water. Perhaps they have experienced an event which caused the fear. In either case, it is imperative that your child feels safe and comfortable when he or she is near or in water. Having the basic ability to swim will give them confidence. That confidence is necessary so that should they ever find themselves in the water, they will not panic. Panicking can lead to drowning. A child that has learned to swim will have the skills and confidence to stay calm
Sense of Accomplishment

Many children, like their adult counterparts, are goal oriented. They enjoy the accomplishment of "leveling up", to use the vernacular of the day. Swimming is taught in various stages from basic water survival skills to increasingly advanced strokes and techniques. The sense of accomplishment a child gets from mastering theses skills teaches him valuable lessons he can apply to other aspects of his life as well.
Health Benefits
Swimming is an excellent aerobic and strength training exercise. People who stay physically active have a better chance of remaining healthy. Daily activity can ward off many health problems associated with a more sedentary life such risk of obesity, heart disease, high blood pressure and many more. Teaching children, particularly at an early age to value daily activity makes it less of a chore and more fun. Swimming can definitely be included on the list of "fun" activities that can provide your child with health benefits now and well into their future.

 
Develop Natural Abilities
Some children naturally take to water. They are terrific swimmers almost from the moment they step into the pool. Even these children can benefit from swimming lessons. Whether they swim for personal pleasure or competitive reasons, the techniques they can learn will enhance their swimming experiences.
Weight Loss
Childhood obesity is a rising problem in the world we live in. The aerobic nature of swimming can help children lose weight without seeming like exercise. It is a low impact activity that reduces the strain on bones and joints while giving a complete workout. Letting your child learn to swim can be the first steps to reversing a weight problem that could lead to other health issues.
Social Skills and Team Building
While many places offer private swimming lessons, often children learn to swim in group settings. The interaction teaches social skills. Positive reinforcement and encouragement from staff to student carries over as students encourage one another. As the student progresses or moves to competitive swimming, these skills become team building skills.

 

Swimming certificate A of the Survival ABC

Swimming fully clothed:

 Jump into the pool fully clothed (swimwear, socks, vest, shorts, short-sleeved t-shirt and water shoes) and tread water for 15 seconds, swim 25 metres breaststroke and 25 metres backstroke.

Swimming in swim wear:

Swim below the surface for 3 metres, through an opening in a vertically suspended tarpaulin. Then swim 50 metres breaststroke and 50 metres backstroke, without holding onto the side of the pool.

A floating exercise (10 seconds) and float for 5 seconds on the stomach with submerged face.

A floating exercise (10 seconds) and float for10 seconds on the back

Start from the edge of the pool and swim a beginners crawl. Next, starting in the water, push off from the edge of the pool  and swim 10 metres using a beginners crawl.

Starting in the water, push off from the side of the pool and swim a beginners crawl for 10 metres, for two consecutive times.

Enter the water by jumping or diving and tread water for 1 minute, submerging once.
Swimming certificate B of the survival ABC

 Swimming  fully clothed

Jump into the water from an upright position fully clothed (swim wear, vest, trousers, long-sleeved t-shirt and trainers), turn around under water and then tread water for 30 seconds, swim a total of 100 metres, 50 metres breast stroke, dive underneath a raft, and swim 50 metres back stroke.

Swimming in swimwear

Enter the water by jumping or diving , swim under water for 6 metres, dive through an opening in a vertically suspended tarpaulin. Then swim 75 metres breast stroke, touch a buoy placed in deep water and then swim 75 metres back stroke.

Move a fellow student for 10 metres using a head hold.

Enter the water and swim for 10 metres using the front crawl stroke, then push off from the edge of the pool and swim an additional 10 metres using a front crawl.

Push one self off the edge of the pool and swim a back crawl for 10 metres twice.

Enter the water by jumping or diving and tread water for 1 minute, 30 seconds of which with arms akimbo.

 

Swimming certificate C of the survival ABC

Swimming fully clothed:

Fall into the water doing a forward roll fully clothed,(swim wear, socks, vest, trousers, long-sleeved t-shirt, raincoat and trainers). Tread water for 30 seconds, stay in the help position for 30 seconds, paddle backwards for 10 metres ( move forward on ones back only using ones hands), subsequently swim 15 metres back stroke and 25 metres breast stroke and dive underneath a raft once.

Enter the water by jumping or diving fully clothed except for a raincoat), swim under water for 6 metres, swim through an opening in a vertically suspended tarpaulin and then swim 50 metres, 25 of which using a breast stroke, climb over a raft once and swim 25 metres back stroke

Move a fellow pupil over 10 metres using a head hold whilst fully clothed.

Swimming in swimwear:

Jump into the water with a squat jump, dive for a ring placed in deep water and then swim 100 metres back stroke.

Enter the water from the edge of the pool and swim 20 metres front crawl.

Push oneself off the side of the pool and swim 20 metres back crawl.

Jump into the water with a squat jump, swim as far as possible with ones face submerged to the middle of the pool and then tread water for 1 minute, 30 seconds legs and arms and 30 seconds without using ones legs

Swimming Education in the Netherlands

Water is an integral part of the Dutch landscape. It is therefore imperative for children to learn to swim properly at an early age.  At some swimming schools, children may start at the age of four, whereas at others, only when they are five or six.  Some parents are not concerned at which age their child starts their swimming education, while others prefer their child to learn to swim as early as possible. Swimming Education Netherlands (ZwemOnderwijsNederland (ZON)) advise pupils to begin when they are four years and six months.   On average children of this age have attended a primary school for a period of six months and are familiar with the concept of being educated in a group. They are also aware that lessons are taught by a teacher, they take physical education classes and are able to cycle etc.  This provides a  solid basis for starting to learn how to swim. However, due to long waiting lists it is not always possible to start learning at this age. In The Netherlands, children can learn how to swim under the supervision of various  bodies.  For example, via ZON or the National Swimming diploma Committee (Nationale Raad Zwemdiploma’s). All swimming instructors in Holland are required to have recognised professional certificates.  All managers must be in possession of a swimming instructor-certificate recognised by the ministry of Health and Education. One of the most common questions from parents  is: will my child receive an official certificate?  No organisation has an exclusive  right to issue swimming certificates.  Every swimming organisation in Holland that has recognised, professional swimming instructors is entitled to issue swimming certificates. Swimming certificates issued by ZON are completely recognised. It is, therefore, entirely up to parents to decide which certificate they consider best for their child. ZON sets the highest standards for the quality of the swimming skills of their  pupils and puts emphasis on the discipline of swimming fully clothed. After all, if a child were to fall into a ditch it is more likely to do so fully clothed than  in swim wear.  Furthermore, children are taught how to help their friends (theme: help your friend).  Swimming instructors of affiliated  organisations meet at exams, appraisals and exchange information in order to maintain and warrant the quality of swimming education in the Netherlands. ZON has put together a program comprising 3 phases, which at certain swimming pools start at the deep end of the pool. Phase A: Acquisition of swim strokes Phase B:  Basic swimming skills Phase C:  Complete program A child is only truly swimming safe when all phases have been completed successfully.

 

Cross Fit Rowing

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique. If you want faster times, better scores, and superior performance, work to improve your rowing technique so you can harness your full potential.
Rowing engages all the major muscles of the body and works multiple joints through a large range of motion in a natural, powerful sequence in a no-impact manner. However, proper rowing technique is not an innate skill; mastering it requires instruction. The rowing stroke is very similar to a deadlift. In the drive (work) phase, the legs initiate the power, and arms remain straight. Then the hip flexors and torso muscles maintain the power through the leg and hip drive. Finally, the arms finish the stroke with an accelerating pull toward the torso that completes the smooth handoff of power from lower body to torso to upper body.

 Many people are confused about the purpose and significance of the damper setting on the flywheel. This is not a resistance setting. You create greater resistance when you apply greater force, and the rowing machine adapts to every stroke. A high-intensity, powerful stroke will be met with much higher resistance than a low-intensity, weak stroke. The damper simply adjusts how quickly the force is applied to the machine. As you put in more effort, you will go faster, generate more power (watts), and use more energy (calories). Most people prefer a damper setting of 3 to 5 for all types of workouts. A higher damper setting results in a slower stroke rating (fewer strokes per minute) and is often preferred by endurance athletes who are accustomed to a slower leg turnover and increased time spent in a state of muscular contraction. A lower damper setting results in a faster stroke rating, which is often appealing to sprinters and competitive cyclists who are accustomed to a faster leg turn over and quick, explosive muscular work. (Not surprisingly, many CrossFitters—particularly the bigger, heavier ones—seem to prefer somewhat higher settings, going for both hard and fast.) Experiment for yourself to determine the setting that gives you the best performances and allows you to work at the highest intensity. Too high and you’ll have to back off the speed of your stroke; too low and you won’t be able to generate maximum power.
In summary, the rowing stroke is a continuous, fluid movement in which the handle is perpetually in motion. Although we can break it down into its constituent parts for training and analysis, as in the following steps, it should not actually look or feel like a series of separate movements.

Mass (i.e., body weight) is an advantage on the rowing machine, and one key to optimal performance is learning to use your body mass to your advantage by suspending your body weight between the handle and the feet. This is achieved with a powerful, explosive leg drive right off the catch when the shins are vertical, the body is angled forward at roughly thirty degrees, and the arms are straight. Quickly snap open the knee, using just a powerful push with the legs to initiate the drive. When the legs have propelled the seat halfway back, the knee angle continues to open powerfully as the hip opens, using the strength of the core to maintain the suspension of body mass. As the shoulders begin to cross over the hip joint on the way to a thirty-degree layback, the arms continue the suspension by pulling toward the torso with accelerating force. Scoop the handle fluidly down and away from the body at the end of the pull to create a smooth transition from the work to the rest phase of the stroke, eliminating any pause in the handle movement.
 
 1. Begin rowing from the catch position, with shins vertical, torso angled forward from the hip to create subtle forward spinal flexion, arms fully extended with fingers curved around the handle, abdominal muscles engaged and the navel pulling back away from the thighs, and shoulders relaxed down (not hunched up), with slight scapular retraction.
2. Initiate the drive with the legs, giving a quick, powerful push (kick) off the catch while maintaining the forward body angle for the first half of the drive (roughly ten to fourteen inches of the slide, but variable depending on the length of the legs). Continue pushing with the legs while opening the body angle with the strength and explosiveness of the legs and core body strength, resulting in suspension. Let your mass work to your advantage, allowing the weight of the body to combine with muscular strength and endurance to produce maximum power output.
3. As your legs reach extension, finish the stroke with a powerful arm pull, accelerating the handle as you pull it away from the flywheel and back to your upper abdomen. At the end of the drive, your legs will be straight with a bit of plantar flexion at the ankle (i.e., slightly up on the balls of your feet) to prevent hyperextension of the knee joints; your body will be angled back about thirty degrees from vertical with activated trunk muscles; and your arms will be bent with the elbows behind the torso and the handle almost touching your abs).
4. Return to the catch by extending the arms and allowing the handle to pull the body into forward flexion. Flex forward at the hips, aligning the chest over the thighs, and then slide the seat up toward the feet with slow control. Overall, the recovery phase should take about twice as long as the drive phase.
Think explosive power as you row, as if you are placing your feet on the back of a competitor and pushing away with every stroke.

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Overdo the Ice Cream? or benish belly fat!

Bathing suit season inspires us to be as fit as possible — but by the end of the Summer, we've spent more time barbecuing and eating ice cream than we have working out!

1. Work out in the great outdoors. The weather is getting cooler, making late summer/early fall the perfect time to take your workout outside, says White. "Grab a friend and some weights and create a circuit in the backyard," he suggests. Plus, racing season begins in the fall — consider signing up for one near you! For more outdoor workout inspiration, check out SELF's 8 Outdoor Bench Moves.
2. It's all about the schedule. "The key to fitting into those skinny jeans is schedule," says White. "Adopting a routine will help in every facet of your weight-loss plan." Put regular, healthy meals and workouts right into your weekly fall calendar, and you'll be ahead of the game. SELF's Diet Club is a great way for you and your friends to plan an 8-pound weight loss in just four weeks.
3. School or office-supply shopping? Pick up an extra notebook, and use it to record everything you eat. "You are less likely to snack if you know everything you eat must be written down!" says White.
4. Take advantage of the cornucopia of new fruits and vegetables the cooler months bring. "Explore the fare at your local farmers' market," says White. "By buying local, you're supporting the community and cutting out some of the processed and fake foods from your diet!"
5. Don't drop your water habit just because the temperature is dropping. "Just because you aren't sweating doesn't mean you don't need water," says White. "Carry a water bottle with you wherever you go."
6. Get back on a regular sleep schedule. "Sleep is often compromised in the summer with vacations and trips to the beach," says White, adding that this is the time to set a regular schedule again. "Getting enough sleep is sometimes ignored in the weight-loss equation, but it's a crucial element," he says. "Exercise factors into this as well -- if you exercise, you're more likely to fall asleep faster and sleep more soundly
   

   5 Foods That Banish Belly Fat 

    There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline!
   
   
   
   

   Oatmeal

   You may think that eating less will help you lose weight, but you should never skip meals, especially the first meal of the day. Eating a healthy breakfast jump-starts your metabolism, regulates your blood sugar levels, and gives you energy to carry you through lunchtime. Fiber-rich oatmeal is a great option because it's filling, so you won't indulge in a muffin or bagel by midmorning. Opt for plain oatmeal since the flavored brands can be full of sugar.
   
   
   
   

   Blueberries

   Research has shown that a diet rich in blueberries may help diminish belly fat. Even if blueberries are frozen, they maintain most of their nutritional benefits.
   
   
   
   

   Almonds

   It's said that MUFA (monounsaturated fats) are a secret ingredient that helps burn away belly fat. Almonds are a good source of monounsaturated fats and help curb cravings since they are a good source of vegetable protein and fiber.
   For a fun twist on regular almonds, try this healthy and hearty almond berry banana yogurt smoothie.
   

   

   
   

   Salmon

   Cutting down on fried, fatty, calorie-rich foods in order to obtain lean abs is a must. What's great about lean proteins like fish, tofu, or turkey meat, is that they provide you with lots of energy and burn more calories when digested.
   When choosing a fish, try salmon or tuna since they are both high in omega-3s, which reduce inflammation in the body and can help regulate your hormones.
   

   

   
   

   Lettuce

   Green veggies like romaine or arugula lettuce, spinach, and broccoli are not only packed with vitamins and minerals, low in calories, but contain a high amount of fiber as well. Make yourself a ginormous salad for lunch and it'll keep you filled throughout the afternoon. Or have a smaller salad before a meal, and you'll find yourself eating less of the main course.

Interval Training

 Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity, the eponymous intervals.
The term can refer to any cardiovascular workout (e.g. cycling, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.
Interval training is often practiced by long distance runners (800 meters and above). Sprinters and footballers have also been known to use this type of training.
No matter what mode of exercise you choose (treadmill, outdoor walking or running, swimming, elliptical, cycling), every workout can be different and the variety within each session keeps things fresh and fun. If you are sick of walking on the treadmill for an hour each day, adding intervals can jumpstart your body out of its low-intensity cardio rut.High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements. Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training

High-intensity interval training High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15-20 seconds of hard sprinting with 10 seconds of jogging or walking The premise of interval training is simple: When you vary your effort by mixing periods of high and low intensities during your workout, your fitness will improve faster and more dramatically—and your workouts will be less boring. During your session, you’ll alternate between shorter, high-intensity intervals and longer, lower-intensity recovery periods. The high-intensity intervals can be "anaerobic" (where you are working as hard as you can, and your heart rate is usually over 85% of your estimated maximum), or simply more intense, like in the 75-85% range, which is still “aerobic.”

  You'll know when you’ve reach an anaerobic intensity because you'll start feeling a burn in your working muscles. Adding some anaerobic intervals to your workouts will usually give you better results. But since they are more demanding, anaerobic intervals should be shorter and accompanied by longer recovery intervals. As your fitness level improves, both the length of the high-intensity intervals, and the amount of work you can handle during them, will increase.
 During a complete workout, you go through five to ten cycles of high and low intensity. Depending on your fitness needs, you can vary the length of each interval, number of intervals, distance, and speed
 .

Try these interval workout ideas!
(Always remember to warm up for a few minutes before you start, and don’t forget the cool down at the end.)

• Cycle or run at high intensity (determined by your fitness level and/or your heart rate monitor) for one minute. Follow this with three minutes of lighter cycling or running. Repeat this cycle ten times for a 40-minute workout.
• If you are walking outside, walk as fast as you can for one block, then an easier pace for two blocks.
• If you are on the elliptical machine, increase your speed and/or incline for the first minute of a song, and slow down on a flatter grade for the remainder of the song.
• If you are up for the challenge, utilize a one-to-one ratio, with three minutes at high intensity followed by three minutes at lower intensity.

 Remember, the point is to push yourself just beyond your comfort level, but not to the point of complete exhaustion or injury. Tailor the timing to what you want to accomplish. If you are a beginner jogger, interval training (alternating between jogging and walking) can be a good way to get started without having to run for 30 minutes straight.

1. Efficient

Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

2. Burn More Fat

Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after

3. Healthier Heart

Most people aren't used to pushing into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results.  that after 8 weeks of doing HIIT workouts.

4. No Equipment Necessary

Running, biking, jump roping, and rowing all work great for HIIT, but you don't need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.

 

5. Lose Weight, Not Muscle

Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!!!!

 

6. Increase Metabolism

In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

 

7. Do It Anywhere

You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Dr. Seuss would have loved HIIT. Since it's such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.

 

8. Challenging

This is not a workout you can do while reading a magazine or chatting with your friend. Because it's so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won't be bored!