Whether you use the lightness of the water to relax or go swimming regularly to train your stamina and muscle strength – hardly any sport is as varied as swimming. The sport offers holistic training, whereby you can regulate the intensity of your workout yourself at any time. Design your swimming training according to your taste: relaxed or demanding, alone or with friends, for relaxation or to improve performance. We give you an overview of the health benefits of swimming and introduce the most important swimming techniques lifeguard training.
Swimming as a sport – healthy training for all ages
If you want to train both your strength and endurance, but at the same time protect your joints swimming is an ideal sport for you. When you swim, you complete a holistic workout, the intensity of which you can determine yourself lifeguard training.
Health benefits of swimming
Solid swimming skills are not only vital, they also allow you to have an effective full-body workout. The health benefits are as diverse as the sport is
Strengthening of the cardiovascular system: Swimming stimulates blood circulation and strengthens the cardiovascular system, which in turn has positive effects on the immune system. Moderate exercise gently strengthens the heart while increasing your lung capacity.
Muscle Strengthening: When swimming, your body has to fight against the resistance of the water, which builds muscles. When swimming, almost all muscle groups are also addressed.
Increasing endurance and improving lung function: As with other endurance sports, the respiratory muscles are trained when swimming. The respiratory volume increases, which in turn has a positive effect on your endurance performance.
Relief for the spine, joints and ligaments: Under water, gravity is not as strong as on land, which makes a swimmer “lighter”. Thus, the joints, tendons and ligaments are relieved during training in the water. The torso muscles are strengthened and tension in the neck, shoulders and back is relieved.
Stress relief: Many people find the smooth movements and the almost floating feeling in the water relaxing. When swimming, you can leave the possible ballast of everyday life behind you and just concentrate on your training. Sport also releases endorphins, which create a noticeable feeling of happiness in many people.
More reasons for swimming
Would you like to start swimming training as soon as possible? No problem: The equipment you need for swimming is very manageable and already available in most households: All you need to start is a bathing suit, bikini or swimming trunks, slippers and well-fitting swimming goggles . You may also want to invest in a bathing cap for hygiene reasons and to protect your hair.
Another big advantage of swimming is that it is suitable for every age group, fitness level and training goal . The weightless movement in the water is a lot of fun for children : Babies and toddlers can therefore already gain their first experience with the element of water when they get used to it. There are also numerous positive effects on the development of older children
Promotion of motor skills when learning swimming techniques
Improving coordination through various movement sequences
Supporting a healthy posture by strengthening the muscles
Strengthening of self-confidence and social skills through membership in the swimming club
At the same time, the joint-gentle sport is also ideal for older people. Gentle training strengthens strength and endurance without putting too much strain on the back, joints or tendons. The blood circulation improves, the metabolism is stimulated – this is a huge advantage for the immune system. Seniors also benefit from the sense of community in the swimming club.
The right swimming course
If you want your child to learn to swim safely, or if you want to develop your skills yourself, it is advisable to take a swimming course first. You should pay attention to the following general conditions:
Professional, trained instructors (view certificates if necessary)
Sufficient course duration (between 10 and 20 practice hours)
Length of the course units (usually 20 to 45 minutes)
Regularity of the course (at least 1 to 2 times a week)
Small group size (for children about 6 to 8 participants)
For children: possibility that
Talent promotion in the swimming club often shows and enables children and young people to move from leisure and popular sports to competitive sports.
Swimming for beginners
Don’t push yourself too hard too quickly when swimming: even if you feel light in the water and your movements are smooth, swimming is still a strain on your muscles, cardiovascular system and lungs.
Therefore, divide your swimming training into shorter sections first. Concentrate on learning the right technique and increase your endurance . Train for e.g. B. Three times a week for 20 minutes or twice a week for 30 minutes and increase the intensity of your workout over time.
Especially as a beginner, it is often difficult to independently assess your own fitness level or level of performance. You can find professional instruction in many swimming clubs. There you will also be taught what effective swimming training should look like.
Swimming techniques at a glance
Improving your swimming skills not only ensures that you benefit from the health benefits of sport as effectively as possible. Training in the correct swimming techniques also ensures greater safety in the water for children and adults. This is especially true when bathing in open water , where the level of difficulty is generally increased.
If you want to get into more serious swimming training or hone certain techniques, a swim coach or attending a swimming class can help. There are numerous offers in a swimming school or a swimming club , which often range from training for beginners and hobby sports to swimming training at competition level.
There you will learn how to perform the correct movement sequences cleanly and safely . In this way you also prevent possible incorrect loading due to incorrect movement sequences or poor posture in the water. You can also find out there which swimming technique suits you and your training goals best.
In German-speaking countries, breaststroke is usually one of the first techniques learned. Nevertheless, this is not necessarily a swimming technique for beginners: the swimming style is quite slow on the one hand, but also technically demanding .
- Arms are extended in a straight line in front of the body and legs are behind the body
- Palms face outwards, hands pushed aside under water, arms remain straight
- Arms are pulled towards the body, legs
- then begin to move
- When kicking the legs, the heels are pulled towards the buttocks
- Feet rotate outwards, knees rotate outwards
- Legs go into a straddle position, soles of the feet point towards the water surface
- Driven by a circular swinging movement of the lower legs
- Legs close with a semi-circular movement.