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Persuasive benefits of swimming
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In order to achieve and maintain the benefits of exercise, an aquatic exercise program must follow the main principles of a workout. It should begin with warm-up stretches on the pool deck, followed by an in-pool aerobic warm-up session. Then the actual conditioning activity begins, consisting of 20 to 30 minutes of vigorous "aerobic" activity. A cool-down period in the pool can end the session, although a toning period is recommended following the cool-down. The following section discusses the aquatic fitness routine in detail. Warm-up Stretches It is very important to include proper warm-up routines before each day's activity. Physiologically, the muscles need to be warmed slowly through increased circulation, and the heart rate needs to be raised gradually. Psychologically, each participant needs to begin to think about the workout and perhaps set some personal goals for the day. Warm-ups are also an important safety precaution. Cold, tight muscles are inefficient for a good workout and may tear with sudden movements. A general idea to keep in mind while structuring a warm-up routine is to try to simulate the movements of the activity to be performed in the main body of the workout. The warm-up should simulate the workout movement but should be of a much lower intensity. Because of the nature of the exercises, they should be performed before entering the pool. A good warm-up should move quickly but thoroughly from the top of the body to the bottom of the body. In lap swimming and aerobic workout, special attention should be given to these areas: shoulder complex, obliques, abdominal, groin, hamstrings, quadriceps, gastrocnemius. Aerobic Warm-up Exercises Once the participants have entered the pool, they need to slowly raise their heart rates and get their body temperatures acclimated to that of the pool. Some fun activities for a good aerobic warm-up are to walk, jog, skip, or hop back and forth the width of the pool. As further variation, participants can do front kicks or skips and hops across the pool width. Finally, long strides, called skiing, can be used across the pool width. There are several fun games, such as musical kick-board, water basketball, and tug of war, that may be appropriate for your group as an aerobic warm-up. These games should be played for approximately 5 minutes as a warm-up activity. Conditioning Activities Circuit Training: Circuit training is a conditioning activity using stations. Different activities are designated for each station to provide a relief from the monotony of lap swimming.
If an athlete is participating in a seasonal sport its best to take preparatory exercises in order to build strength and endurance before the season begins.
Before beginning this program, warm up by doing light activity such as riding a stationary bike for 5-10 minutes.
My first step to this was planning out the days and times in which I would go to the gym. I decided to go at three different times on thee days. 9:00 am, 3:00 pm. and 6:00 pm. I would go into the gym and do my normal lifting workout for swimming. I’d be careful to take mental notes as to what other
One of the major systems of the body, which is effected by cardiovascular conditioning, is the circulatory system. With proper exercise the heart becomes stronger and is able to use energy more efficiently. Blood pressure will lower because the heart muscle does not have to work as hard to pump the blood. The heart will beat fewer times per minute while it is at rest, but it will be able to deliver a greater amount of blood with each stroke as a result of adequate conditioning. Conditioning has other benefits to cardiovascular fitness as well. It will increase oxygenation of the blood due to the fact that while exercising deep breathing increases the blood flow to the lungs. Under a well-planned conditioning program conditioning can help to decrease cholesterol and the incidents of deadly heart disease. Individuals who exercise regularly have a lower rate of heart attacks than individuals who do not participate in an exercise program. One of the most important aspects of conditioning for the heart is the warm-up. Warming-up before intense exercise gradually increases the heart rate and prevents abnormal heart rhythms. Sudden extreme exercise can cause the heart to demand more oxygen than the circulatory system can provide, resulting in strain on the heart muscle. Warming-up will help to prevent heart attacks that result from abnormal heart rhythms.
Diving has gotten away from the stereotype based on the early days of diving, that it is a rough and tough sport requiring extreme endurance and strength. Today it is viewed as an activity done by both men and women and even children. While diving is promoted as a leisure sport, it is still a sport. One that takes an amount of physical activity. We start by carrying heavy tanks on our backs. We are in constant motion for the entire dive. Even breathing is a more difficult as we must overcome the additional pressure on our body as we expand our chest.
Children on the spectrum can benefit greatly from physical activities. Some of these benefits include easing repetitive behaviors, increasing attention span, and providing the opportunity to interact with other children. Aquatic therapy can be a valuable addition for kids on the spectrum to develop their motor, cognitive, and social skills. This intervention provides the child a setting where they can relax and enjoy play. Occupational therapists are there to assist the children in their interventions but parents are also welcomed to enjoy this experience with their children. Many children have benefited from aquatic interventions but this practice is not as common as other types of therapies used for kids on the spectrum. Aquatic therapy
After Swimming: Do 5 minutes of easy freestyle swimming and do full-body stretches for flexibility.
Swimming is composed of many different strokes, one of them being the front crawl, also known as the freestyle. This stroke is very simple and good for swimmers that are just starting. The leg kick requires a simple flutter kick while the legs are going in an interchanging order. The knees are a little bent with the feet and ankles loosened. In order to have a good forward momentum, the swimmer should highlight the down-kick more. While using the changing windmill motion between right and left arm, the hands should be cupped with relaxed wrists and hands. Another key fact for the arm stroke is the pulling arms underwater should be in an “S” pattern and the arms must pull the water with equal power and arm reach. This will guarantee the swimmer that they’re going in a straight line. For the body positioning, the freestyle requires the swimmer to twist on the long-axis, from the head down to the toe, of the body. Therefore the front crawl is known as a long-axis stroke. One important thing to remember with long-axis strokes is the swimmer must have the hips and legs aligned and so they don’t sink. Another important fact is to r...
da Silveira Sarmento, G., Pegoraro, A. N., & Cordeiro, R. C. (2011). Aquatic physical therapy as a treatment modality in healthcare for non-institutionalized elderly persons: a systematic review. Einstein (16794508), 9(1), 84-89.
Of course, during the "drill-and-practice", your muscles aren't really memorizing anything (since all memories are stored in your brain). Instead, what you see with your eyes is interpreted by your brain in the form of nerve signals to your muscles to make your body move.
...required, but the volume of exercise can be gradually progressed to meet American College of Sports Medicine (ACSM) guidelines (Stevinson 2007). Stevinson suggests that an exercise training program needs to have a gradual increase in the volume of the training so that patients will see long term improvements (2007). Each exercise session should include a warm-up, the actual exercise itself, and the cool-down. The warm-up should include a light aerobic exercise so that the heart rate and body temperature is increased gradually, followed by some simple stretching for all of the muscle groups that are going to be used in the session (Stevinson 2007). The exercise itself should include a prescribed time, intensity, and type of the exercise. Lastly, the cool-down should consist of stretching exercises so that the body can return to normal-resting values (Stevinson 2007).
4 James E. Counsilman and Brian E. Counsilman, The New Science of Swimming, (Englewood Cliffs: Prentice Hall, 1994) 10-22
Always warm up for 5 to 10 minutes. Walk slowly and stretch before you start a faster workout.
Swimming, one of the most favored sports by people across the world, is much greater than a form of competition and entertainment for a certain group of people. For countless mentally and physically disabled people, the pool represents a place where they build strength and derive confidence, and a place for them to connect with people who share the same mental or physical struggles as they do. According to Aquatics International’s research, people with disabilities have less time to socialize and partake in activities that require physical strength and they often experience feelings of depression. However, Aquatics International also found that “People with disabilities who are encouraged to participate in recreational activities such as swimming can achieve a greater sense of individual wellness and overall satisfaction with life” (Ostby and Skulski).Therefore, swimming is undoubtedly more than just a sport or form of entertainment; because, for some people, it is what keeps them alive and pain free. Swimming affects the livelihood of people with mental and physical disabilities in momentously positive ways, providing them support in innumerable aspects of their lives.