How to Swim Faster and Longer- Do’s and Don’ts

Swimming has been around for a very long time. It is an individual or team sport that basically requires the use of one's arms and legs to move the body through water. It tests your lungs’ efficiency and body immunity at certain levels. It is possible for veteran swimmers to incur several injuries from the sport, such as tendinitis in the shoulders or knees, on the contrary there are multiple health benefits associated with this sport.

One needs to wear some swimwear at competitive swimming as well at fresher levels such as swimsuits, caps, jewelry and injury tape, etc. Swimming is a healthy workout that can be done for a lifetime. It is a low-impact workout that has several mental and bodily health benefits, and can be a recreational activity. Swimming builds endurance, muscle strength, and cardiovascular fitness which is basically a total-body workout that will build strong, lean muscles, go easy on the joints, and increase respiratory capacity. Some basic do’s and don’ts to comply for competitive as well as beginner swimmers are required such as : Don’t Jump right in directly in the pool as Swimming like all other forms of exercise requires stretching and prepping before every workout. It engages the whole body, and all your muscles will be screaming for days afterward if you don’t employ the proper care before and after every session. It is important to do proper Stretches and prep-work between workouts as doing it before a swim session can save you from a lot of agony later on. One should not let his/her hips sink because letting your hips sink will create more resistance in the water, which will slow you down, so you stay on top of the water. One important thing to remember is don’t hold your breath, many beginners do what they were taught when they first learnt how to swim—take a deep breath, and hold it while your face goes in the water. But you wouldn’t hold your breath while doing any other form of exercise, so why now? This habit will deprive your muscles of much-needed oxygen. It will let you perform well and help to be away from the injuries rather doing breath out slowly through your nose, instead of holding your breath, exhale slowly while your face is underwater. When it’s time to inhale again, your face will naturally lift out of the water and you’ll take a breath. Don’t swim for a long time at a slow pace, as slow and steady is fine in the beginning for perfecting form—but when you turn it into a leisurely lap, you tend to get lazy about technique and structure of swimming. For a few workouts a week, focus on swimming for time, rather than distance. One important aspect is that don’t swim alone as any sport can attract an injury and you always need an eye and guidance for improvement and emergency.

By: Anuja Arora

Content: https://myswimpro.com/blog/2017/05/01/the-7-key-dos-donts-for-swimmers/