SWIMMING & HEALTH



Swimming is a GOOD EXERCISE.This activities can be the lifetime sport that benefits the body and the whole person :) Why swimming is good? That depends on what you are trying to accomplish.

Swimming is a healthy activity that can be continued for a lifetime, it works practically all of the muscles in the body and develop a general strength, cardiovascular fitness and endurance. It does not help with bone density -you need to weight bearing exercise for that.

WHY DO YOU SWIM?
1.For the heart benefits to your heart and lungs?
2.Too spending time with your friends at the swimming pool?
3.You think running every day hurts?
4.You like the feeling floating and sliding through the water?
swimming is  a way for your to cool off after a very hot weather its a recreation need for your individuals and families from beach and pool fun.

Maybe you are a runner, training on a regular basis, and want to find an activity that keeps your heart rate up but takes some of the impact stress of your body,Perhaps you doing some other form of land exercise and now injury prevents you from putting weight in knee or ankle. SWIMMING CAN HELP YOU.
Kicking workouts, water aerobics,pool running or a regular swimming workouts can all give you great exercise session without the weight of your body pounding you with each move.

Regular swimming builds endurance, muscles strength and cardio-vascular fitness.Swimming with increasing effort gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down,move blood through your muscles to help them recover, and help you relax as you gliding through the water.

Slow Your Heart Rate
When your desire is to hold your breath underwater for longer periods of time, it makes sense that if your body requires less oxygen, you will be able to last longer. If you are swimming and moving around a lot, this may prove difficult, but slowing your heart rate down to any degree will help.Learning how to relax your mind and enter a semi-meditative state will help slow down your heart rate,Learning the breathing techniques of yoga will help. The key is to RELAX your body and mind as you enter the water.

Increase Lung Capacity
If your lungs can hold more oxygen, you will be able to spend more time underwater.One way to accomplish this is to train your lungs to grow and increase their capacity. The best way to increase your lung capacity is to simply force more air into your lungs in a safe manner, so they become accustomed to holding more. Find a comfortable place and breathe as deeply as you can, so your lungs are completely full. Hold the breath for as long as you can, then repeat. Do this several times per day, trying to stuff a little more air in each time. Interval training exercises like sprinting that force you to pant for air can also increase your lung capacity.

Make Yourself Efficient
Improved blood circulation and a healthy body weight will go a long way toward making your body utilize oxygen more efficiently. If you are overweight, begin a weight loss program and lose the extra pounds. Herbs such as cayenne pepper and ginkgo biloba reportedly can help improve blood circulation. When holding your breath, the problem you end up with is oxygen deprivation, so the more efficient your body is, the better off you will be.

Let It out Slowly
Let you breath out very slowly. Many people get into a panicky state of mind and break the surface gasping for air. Your lungs will be full while you are underwater, but if you let out little bits at a time while you are still there,you will be to hold your breath longer.

Being able to hold your breathe longer while swimming takes training. The best way to develop your breath-holding ability is to train in the pool without swimming.Once you've increased the amount of time you can hold your breath underwater in a resting state, you can apply your training to swimming. Always train with a partner who can keep an eye on you.

SKIN DIVING -Breathing Exercise
Skin Diving also known as free diving, is basically sea diving without the help of any breathing apparatus. Divers are usually equipped with a snokle, but once you get under the surface you must hold your breath. Skin diving can be a DANGEROUS hobby if you are not prepared. Drowning is always a possibility. Learning different breathing exercise will help you stay under longer.

Long and Deep
Practicing long and deep breathing will help your body learn to hold your breath longer. To do the exercise, sit comfortable in a chair a cross-legged on the floor. Place your hand palms-up on your thighs. Pull your elbows inward slightly. Breathe in long. deep breaths through your nose so that your stomach expands. Continue breathing in to fill your chest, then even more to try and stretch your lungs. Hold the breath for a few seconds at first, and then practice over time to work your way up to a few minutes.

Release Your Air Slowly
When you take your last air before you dive, try to keep it in your lungs as long as possible. Release the air a little at a time as you explore under the water, Letting it out too quickly will increase the urge for your breathe again sooner than if you let it out more slowly.

Cardio for Lung Capacity
How much oxygen you hold in your lungs is a factor in how long you can stay longer underwater. Performing various cardiovascular exercise and activities, such as running, will help increase your lung capacity and help you when it is time to dive.

Swim Underwater
Since skin diving involves swimming underwater while holding your breath, it makes sense to practice breath holding in a pool while you swim to help you dives. Try for 50meters at a time and increase as you are able. You can vary your underwater movement by trying legs only or using different swimming strokes. Pracctice relaxing your body to keep your heart rate lower.

Find out why swimming is such a great way to exercise.
1.Swimming ia an excellent activity for which of these?
a.Aerobic conditioning
b.Rehabilitating an injury
c.Losing Weight
d.All of the above

2.Water workout are easier on joints because of the water's buoyancy.By how much does water reduce the body's weight?
a.90%
b.80%
c.75%
d.50%

3.Water also adds resistance to movement.What is the benefit of that?
a.Tones and strengthen muscles
b.Increase flexibility
c.Improves range of motion
d.All the above

4.How often should you swim at a moderate speed to gain fitness result?
a.Once per week
b.Twice per week
c.Three times per week
d.Five times per week

5.The four main swimming strokes are freestyle(front crawl),backstroke, butterfly, and ____________ ?

6.In breaststroke, what is the movement of the arms and the legs compared to?
a. A Cat
b. A Bat
c. A Dog
d. A Frog

7.Which of the four stroke is considered the universal stoke and is also the faster?
a.Butterfly
b.Freestyle
c.Backstroke
d.Breaststroke





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