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Master the different strokes of swimming

Everyone will tell you that swimming is a great workout. But we would like to tell you the various strokes of swimming and how you must proceed.

Go slowly with the basic skills of swimming

• Learn the breathing technique
• Glide with your face in water
• Coordinate various body parts during movement
• Learn the different stroke style or swimming techniques
• Diving

Breathing with ease is the most important aspect of swimming.

You can hold on to the side of the pool with both hands with your arms and body straight. Start kicking your legs in a stationary position with your head in the water. Practice breathing on either side. Smoothly roll your head to the side and inhale strongly instead of jerking your head out of water and gasping for air. Exhale through your nose once you are back in water. If you think you’ve mastered this, practice with a kickboard.

Aid swimming with gym workout

Though swimming is a workout for the whole body, you need strong shoulders, arms and legs. Working out on the side helps you improve your swimming.

Freestyle Stroke

The first stroke you must focus on is the freestyle stroke. The principles of this stroke will act as the foundation for improving other strokes. In this style, you lie on your stomach with your body parallel to the bed of the pool. The legs should propel you with a flutter kick with pointed feet as they move up and down in alternation. Do not bend your legs at the knee. The hands move in alternation in a windmill kind of a motion that pushes the water underwater and recovers above water. Time your breathing to match your swimming strokes by turning your head to the side when your arm is coming out of the water. Do not turn your head too far and face upward or you sink in water instead of floating in it.

Breaststroke

In this stroke your stomach faces down and your head is underwater. Your arms move together beneath the surface of water in a half circular movement in front. Your legs perform the whip kick at the same time. Think of it as the movement of a frog. If you time your arm stroke and leg stroke to be together, you will get effective propulsion.

Backstroke

As the name suggests you will be swimming on your back and can easily watch the clouds. It is very good for people with back problems. Alternate your arms with a windmill-like motion to propel yourself backwards. Your legs need to do the flutter kick.

Butterfly stroke

This is a more advanced stroke and quite difficult to master. You need to propel your body through water by spreading your arms out like wings above water and paddling back under water. The feet are connected like a dolphin’s fins and push up and down to increases speed. This stroke was the favorite of the Olympic legend Michael Phelps.

Sidestroke

This stroke is mostly used by lifeguards when they rescue someone as it involves swimming on your side.

There are other strokes as well, but you must concentrate on learning the basics first. Then you can move on to other strokes like elementary backstroke, combat sidestroke and trudgen.

Let’s look at the benefits of swimming

• Workout for the whole body: It helps you workout the entire body while being cardio essentially. It helps you tone muscles, build strength and endurance.
• Great for your heart and lungs: It helps you lower blood pressure, control blood sugar and works your lungs too.
• It is apt for people with injuries, arthritis and other conditions: If you’re dealing with an injury, arthritis or disability, swimming is a great workout.
• It’s great for people with asthma: It helps you increase your lung capacity and gain control over your breathing.
• Burns calories: Since it requires strength and movement through water, it helps you burn a lot of calories. A 70 kg person can burn up to 400 calories in an hour.
• Improves sleep: Swimming is very tiring and being in water for a long time helps you sleep better at night.

Boosts your mood:

• Like any other cardio exercise, it helps release endorphins and boosts your mood while lowering your stress.
• Safe for pregnant women as well as children: It is a fairly safe sport for pregnant women for all trimesters and small children.
• Get your dose of Vitamin D: The outdoors help you get your required dose of vitamin D. Just ensure that you avoid the sun between 10 am and 3 pm