1. Strengthens muscles
When swimming we use most of the muscle groups in our body: the glutes and hips when hitting the water, the abdominals when twisting and turning against the wall, the shoulders and arms to make the movement of the helix. Both the upper and lower body, as well as the trunk and head, are toned when they come into contact with the resistance of the water. The core is one of the strongest and you already know that having a strong core is good for much more than just having a nice figure. Strengthening these muscles increases chest mobility, which is key to maintaining good posture and reducing lower back pain. It helps to have a better footprint and therefore a better running technique with Lifeguard Pretest.
2. Improve elasticity
The practice of swimming increases the flexibility and elasticity of the muscles. Thanks to the movements of the joints necessary for the practice of swimming, it is possible to acquire greater mobility and flexibility of the extremities, favoring the increase of our range of movement.
3. Produces low impact on the joints
Swimming is a low-impact sport that does not damage the spine or the joints. By floating through the water, it is easier on the joints than other contact sports. It is a soft discipline since the water cushions. This makes them less worn and better preserved. The density of water means that when we swim, the spine does not have to support the entire weight of the body.
4. Promotes coordination and agility
Swimming improves motor coordination. When a proper technique is followed, the improvement is impressive. You may not have a very refined style, in that case, it is always appropriate to take classes to get the most out of the pool. And the same, if you swim in open water.
5. Improve balance
It not only improves balance but also helps to achieve a more efficient and faster reaction time. When practicing swimming, blood flow increases, and with this, as we will see later, memory is also greatly improved and learning is favored.
6. Prevents osteoporosis
Swimming is highly recommended for women who suffer from osteoporosis after menopause, since swimming makes our muscles work more, which in turn helps us achieve greater bone density.
7. Prevents and relieves back pain
Swimming is one of the best activities to strengthen and make your back more flexible , walk upright and not have cervical or lumbar pain. But not all styles are valid. If you suffer from back pain, swim on your back and avoid the breaststroke and butterfly.
8. Helps lose weight
When we practice swimming we can burn 500 to 1000 calories per hour. This energy consumption varies from one person to another, from one style to another, whether you swim in a pool or in open water or the temperature of the water. It is the perfect sport to maintain a slim and fit body.
9. A great cross-trainer for runners
Although sometimes you get lazy, especially in winter, swimming is one of the best sports to do cross training. In the water, there is almost no weight and our bones and ligaments can rest while activating upper and lower body muscles such as arms, obliques, hip flexors and abs.
10. It allows us to train when we get injured
It is perfect for when you have an injury such as plantar fasciitis or tendinitis. It helps to easily raise your heart rate and exercise all the muscles of the body, which is very useful for strengthening your arms and improving the efficiency of your arm strokes when running. However, while swimming helps maintain fitness when you have an injury, it does not cure it. The best thing an injured runner can do to get back on their feet is to find the root cause of their injury and do specific strengthening exercises to correct it.
11. Helps prevent injuries
Of all the low-impact cross-training exercises—including cycling, the elliptical, and rowing—swimming causes the least biomechanical stress on the body due to its low impact on the joints, which It becomes the favorite of runners when it comes to avoiding or rehabilitating from an injury. But as we have said before, it helps prevent injuries, but it does not cure them.
12. Activates the circulatory system
When you exercise in a horizontal position, blood return is greater because the blood does not have to deal with gravity when moving through the body. In addition, when we swim, the water exerts a massage-like effect on the muscles, which activates the blood and promotes its circulation. If you suffer, for example, from tired legs or varicose veins, swimming is a good way to relieve heavy legs.
13. Promotes the development of greater resistance
Swimming increases lung capacity and strengthens bones, which translates into a more resistant organism. To build endurance in swimming it is essential to keep your heart rate constant throughout your workout, unlike speed training where you swim for short periods at maximum intensity followed by a fairly long rest to recover your heart rate.
14. Increases lung capacity
As blood return is greater, the heart pumps harder to keep blood circulating through the muscles. Many athletes achieve their VO2 max not on land, but in the pool. If you do series or fartlek when you run, then do something similar in the pool.
15. Improves mood
When we swim, as when we do any high-intensity activity such as running or cycling, we secrete chemicals known as endorphins that act as neurotransmitters and are responsible for activating feelings of happiness, fullness and even euphoria both during and after training.