Swimming allows the body to burn calories at a rate of about three (3) calories a mile per pound of bodyweight. Therefore, if a person weights approximately 150 (lbs) pounds and it take that person thirty (30) minutes to swim one (1) mile, which is about 1,760 yards or 1,600 meters, then that person will be burning almost 900 calories in one (1) hour. It is important to remember of course that these estimates may vary for different swimmers depending on skill and actual degree of physical conditioning (Hines 2001). One of the most difficult things that a person encounters when getting into shape is the boredom from the routine.
Swimming is not only great exercise but it is also an entertaining activity. It is fun for not only individuals but for groups as well and makes it easier for people who want to get in shape keep up their routine without getting bored. From a psychological perspective, swimming allows people to relax and swim with very little effort. When a swimmer gets into the rhythm of swimming and allows the mind to focus on the stroke, it is similar to a form of meditation that provides the body with an overall feeling of general well being (Passe 2001).
Studies have shown that people who swim in the mornings or begin their days by swimming are more likely to have more energy for the rest of the day and are less likely to feel stressed or pressured. Swimming does not only give a person the psychological feeling of well being but also helps in other aspects such as the development of certain life skills namely sportsmanship, time-management, self-discipline, goal-setting, and an increased sense of self-worth through their participation in the sport (Maglischo 2003). As studies have shown, swimmers have more adjusted work-life routines than other athletes.
They have also been shown to respond to the stress in working environments much easier than other types of athletes. Swimming is not only good as a main form of exercise but is perfect for supplementing other physical activities as well. It is also a great warm up for muscles before beginning with any rigorous or strenuous work outs (Maglischo 2003). The cool water helps the body adjust and warm up but still keeps the muscles loose and stress free. It improves the blood circulation and breathing and is perfect as a preparatory work out.
As a cool-down exercise, swimming a few laps in the pool can move blood throughout the body (Maglischo 2003). This is critical because it allows the muscles to relax and to recover much faster than any type of land based exercises or cool-down routine. Swimming is not only good as the main form of exercise but it is complimentary as well and can even improve the effects of other forms of exercises. It is important to remember, however, that before taking up swimming as an exercise people should always consult their doctors or physical therapists to determine the pace and regularity of the exercise.
Those who are recovering from an injury or are afflicted with asthma should find out first if they can take up swimming as an exercise. The normal pace should be around 12-20 minutes of swimming just to set the pace (Maglischo 2003). This may be increased once the skill level and endurance increases. The best stroke to use is the freestyle stroke because it allows the body to move freely and allows for better timing with breathing. More advanced swimmers can also mix up their routines by incorporating other strokes such as the backstroke or the butterfly stroke.
By mixing up routines, one is able to have a more effective work out every single time (Maglischo 2003). This not only helps in targeting the different major muscle groups but it also prevents injury to overused or overworked muscle groups that usually results from repetitious muscle movements. As such, it is definitely clear that swimming is not simply the perfect exercise but it is also a wonderful lifestyle. It reduces stress and helps one become more physically fit. The added benefits such as social interaction and mental discipline are also what help make swimming the great physical activity that it is.
WORKS CITED:
Ellis, Glenn (2006, June 29). Swimming Imperative To Good Health. Sacramento Observer,p. B8. Retrieved June 3, 2007, from Ethnic NewsWatch (ENW) database. (Document ID: 1090409291). Hines, Emmit W. (2001) Fitness Swimming Human Kinetics Publishers; 1 edition ISBN-13: 978-0880116565 Maglischo, Ernest W. (2003) Swimming Fastest Human Kinetics Publishers; 3 Revised edition ISBN-13: 978-0736031806 Passe, D. (2001). Swimming: Basic Science & Practical aspects. Maughan, R. S. & R. Murray, (Eds. )