One of the few frustrations in my life is not having learned to swim. I think it’s beautiful to see the ballet of bodies evolving underwater of the Lifeguard class near me. And in this Olympics, watching the phenomenon Michael Phelps and the spectacle of the synchronized swimming girls, it becomes even more evident how water sports seduce and enchant. But it is mainly because of the benefits it brings that swimming is considered the “apple of the eye” among many sports.
Who has never heard that swimming is the most complete sport? As children, many parents enroll their children, with an eye on the vaunted benefits of sport. That was the case with my daughter, who later gave up and didn’t want to go back – she preferred ballet and rhythmic gymnastics.
“Swimming is usually there in childhood, but it is a highly recommended exercise for adults, as it helps to develop strength and is great for the heart”, explains Marico Schiefer, doctor at the Center for Shoulder and Elbow Surgery at the National Institute of Trauma. -orthopedics and member of the Brazilian Society of Shoulder and Elbow Surgery.
According to him, swimming is typically an aerobic exercise, but physical activities in the water provide moderate resistance, help form, strengthen and maintain muscles (abs, arms and legs), and are essential for long-term health. If training is geared toward endurance, swimming also improves balance, sleep, and bone health, as well as burning 500 calories an hour. “Unlike running and plyometric exercises, in swimming you can fit cardio into your routine without putting stress on your bones, muscles and joints. “Despite being a low-impact exercise, there are risks of injury, especially to the shoulders”, says Marico Schiefer.
The specialist takes our doubts about the sport.
What are the benefits of swimming?
Swimming is considered a complete sport, bringing many health benefits. First, it provides great development of cardiovascular capacity, that is, aerobic capacity. In other words, it improves “breath”, which brings many advantages in simple everyday activities, such as easier climbing stairs or slopes, or even for long walks. In addition to the cardiovascular benefit, swimming provides the practitioner with great muscle development, both in the upper and lower limbs. And while swimming is believed to have no effect on bone mass, a recent experimental study suggests that swimming can effectively increase bone mass, fighting osteoporosis.
Does swimming make you lose weight?
Yes, swimming makes you lose weight! As in other aerobic activities, the increase in energy expenditure is directly proportional to the intensity of the exercise. Therefore, when swimming is seen as a sport, body fat is burned as fuel for the body that exercises. For there to be significant caloric loss, swimming should be seen as a sport and not as a leisure activity, keeping the heart rate high for a longer period.
Why choose swimming and not another sport, like running?
One activity does not exclude the other, but swimming has the clear advantage of avoiding impact, which is common in exercises out of water. This is especially advantageous in patients with joint problems in the lower limbs (hips, knees, ankles and feet).
Who doesn’t need to do weight training?
Swimming and weight training are complementary sports. Although many people currently practice weight training as an end in itself, the essence of this activity is to improve performance in other activities, whether day to day (such as exerting effort at work, getting up from a sitting position, etc.) other sports. Therefore, weight training can develop the muscles necessary for swimming, improving performance in this sport. In addition, swimming can greatly improve aerobic capacity, promoting increased performance in bodybuilding.
Can I swim alone or do I need a teacher?
It is not recommended that a beginner swims on his own. The help of a physical education professional has numerous advantages, starting with instruction on proper technique, which reduces the risk of injury and improves performance. In addition, the teacher can indicate educational training aimed at the technical deficiency of each athlete.
What is the ideal frequency?
There is no ideal frequency, it can vary from once or twice a week to daily, recommending at least one day of rest. It is recommended that you start with two to three times a week. The greater the frequency and intensity of training, the greater the technical progression of the practitioner. It is clear, however, that excess of any physical activity, without adequate rest, can lead to the occurrence of injuries, especially in the shoulders.
Does this sport have contraindications?
There are few contraindications to swimming. Currently, there are chlorine-free pools for those with allergies. However, patients with skin wounds should avoid swimming during the healing phase. Likewise, people with conjunctivitis and otitis should wait for the condition to heal before returning to sport. The incidence of these problems is low due to the improvement in eyeglasses and earplugs, respectively. Although swimming does not worsen problems in the joints of the lower limbs, it is a sport that demands a lot from the shoulders, as it requires great movement of this joint. Therefore, it is recommended that people with shoulder pain seek medical help to solve the problem before starting or resuming this exercise.
