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drkoop.com
Swimming
If you have not been in a pool in years, consider taking the plunge! Swimming can provide a great full-body workout without stressing the joints, like jogging and other weight-bearing activities do. Follow these pointers to make your swim a success:
Before lap swimming, warm up with a few exercises such as walking in waist-deep water. Or, stand in shoulder-deep water and punch straight out with alternating hands.
During your laps, create a relaxed rhythm with your breathing. Beginners doing freestyle (crawl stroke) should breathe once for every two arm strokes, on the same side of the body each time. Concentrate on exhaling fully and avoid holding your breath. If you see air bubbles, you are probably breathing correctly.
Choose a stroke that works best for you or, if possible, change your stroke after a few laps for greater variety.
Pace yourself. A common mistake people make is to swim fast for a few laps until they are too tired to continue. Try to swim at a pace that is challenging yet sustainable for an entire workout. Or, swim two laps, rest and then do two more.
Avoid over-kicking. You waste energy by kicking too hard. Instead, kick just enough to keep your legs afloat, using your arms to propel forward.
For an efficient freestyle arm stroke, keep your elbow higher than your hand, fingers pointing slightly downward, at all times.
If laps do not interest you, try treading water for three to five minutes, rest, then repeat several times. In deep water, move your legs like you are riding a bicycle. Move your arms at the water's surface from the center of your chest to your sides.
Simply walking in waist- to shoulder-deep water can be a terrific workout for people who are not skilled enough at swimming strokes to sustain an adequate amount of nonstop, continuous movement. While you walk, move your arms to take full advantage of the water's resistance.
Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.
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