Tagged: Swimming

Improving Breathing Technique While Swimming

Breathing Technique pic

Breathing Technique
Image: active.com

Amita Vadlamudi spent over three decades working as a computer systems engineer. Holding a bachelor’s in computer science from Saint Peter’s College, she has supported and maintained numerous operating systems and has a solid understanding of UNIX system technology, IPFC, and Java. Dedicated to maintaining a healthy lifestyle, Amita Vadlamudi attends the gym regularly and enjoys swimming.

Although many swimmers overlook it, breathing technique greatly affects the overall success and ease of various strokes, especially the freestyle. As swimmers move through the water, their face should be pointing down toward the bottom of the pool. Beginners often struggle with this and instead keep their head above water. However, doing so pulls the rest of the body down. This causes increased resistance and swimmers tire faster. A similar problem is rotating the head with the body. This decreases coordination and makes it difficult to establish a good breathing rhythm. Ideally, the head remains in one position unless the swimmer is taking a breath.

In many cases, new swimmers hold their breath while their face is in the water. When they turn to take a breath, they must exhale before they can inhale. Swimmers should be exhaling while their head is in the water. This lets them take a full breath when they need it and promotes better rhythm. Breathing into the trough improves rhythm even more. Instead of turning the head completely to the side, swimmers can turn it slightly and take advantage of the lower water level by the side of their face. Swimmers should also time their breaths with their movements and make sure to switch breathing sides to prevent imbalance.

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Fitness Advantages of Swimming

Swimming

Swimming
Image: swimming.about.com

Amita Vadlamudi accumulated some 35 years of experience in computer technology. In her spare time, Amita Vadlamudi keeps in shape by swimming regularly.

Swimming provides lifelong health benefits. Fitness guru Jack La Lanne is said to have swum an hour each day at age 93.

Many swimmers appreciate its low-impact aspect, which reduces stress on the joints. Persons with arthritis enjoy water aerobics – even if you jump in and land on the bottom, the water lessens the force on your feet. Using a flotation device further reduces impact on the joints.

Swimming enhances cardio-respiratory fitness. One study of sedentary middle-aged individuals (male and female) demonstrated that 12 weeks of training improved oxygen levels by 10 percent and increased the amount of blood pumped by the heart.

Research into men swimming showed that it built more mass in the triceps by some 24 percent. It also upgraded overall muscle strength and tone.

Finally, swimming consumes calories, as much as 500-650 per hour, depending on intensity and the amount of body fat you carry. As a calorie burner, swimming compares well to running and cycling

Health Benefits of Swimming

Health Benefits of Swimming pic

Health Benefits of Swimming
Image: health.howstuffworks.com

A former computer systems engineer, Amita Vadlamudi now focuses on pursuing her personal interests. Amita Vadlamudi maintains an interest in personal fitness and regularly attends her local gym.

Swimming offers a variety of health benefits to the fitness-conscious individual. A high-quality cardiovascular workout, it raises the heart rate and increases circulation of blood through the body. Studies have shown that the adoption of a swim training regimen can increase the volume of blood pumped per beat by as much as 18 percent while strengthening maximum oxygen consumption by 10 percent.

Also a good strength-building workout, swimming engages almost all major muscle groups. It improves overall muscle tone and power while potentially building mass. Muscles further benefit from water’s inherent 12 to 14 percent resistance increase, which makes the muscles work harder and increases the gains from each movement.

While a number of activities offer these benefits to heart and muscle health, swimming is unique in that it minimizes stress and strain on the joints. The sport involves no ground impact and thus has earned the recommendation of the Arthritis Foundation as a beneficial activity for those with joint disorders. The low-impact nature of swimming also makes it an ideal workout for those with injuries of the knee and other lower extremities, whose prescribed recovery often includes water workouts.