Swimming that can be easily tackled by those who are overweight or elderly. It is said to be the best for diet and health promotion, but what kind of effect does it have? This time, I will introduce four effects of swimming with lifeguard-course.
We also incorporate the opinions of professionals who are active in Zehitomo, so please use it as a reference!
Effect 1. Ideal for dieting
Due to the buoyancy of water, swimming is an exercise method that is recommended in the medical field as it allows you to exercise with less strain on your legs. It is an effective exercise not only for dieting, but also for rehabilitation for those who have difficulty moving their bodies due to injury or illness. It’s an exercise that doesn’t put a lot of strain on your body, so it’s also recommended for the elderly.
Just be sure to take care of your diet. If you burn more calories than you take in, you will lose body fat. No matter how much you swim, you won’t lose weight if you eat a lot of high-calorie foods. Please be careful.
Effect 2. Muscle strength improvement
It is also possible to add some muscles in areas that are not normally used in swimming, and muscles in the upper body. If you do aerobic exercise by swimming after doing muscle training using equipment, you can expect further effects.
Effect 3. Prevention of depression
Serotonin is released in the brain during aerobic exercise such as swimming. It is also known as the “happiness hormone” and has the effect of suppressing melancholy feelings, so it is ideal for depression prevention.
Effect 4. It can reduce the risk of diseases such as heart disease
By swimming, venous return in the body can be performed smoothly. Venous return is the return of blood from the heart to the heart through the arteries throughout the body. It improves cardiopulmonary function, which in turn reduces the risk of diseases such as heart disease. But keep in mind that it’s for risk reduction, not for treatment.
1. Decide where to swim
First, decide where you want to swim. Considering that it will be done continuously,
it is better to do it in the same place every time.
・Citizen gymnasium
・Sports gym
・Swimming school
You should choose one that fits your budget and access from home.
2. Decide how often
Decide how many times a week you go and how long you swim each time. If you don’t decide the schedule in advance, there are many cases where it will be half-finished and you won’t be able to continue.
If you want to eliminate the lack of exercise, you can do it 2-3 times a week for about 30-40 minutes each time.
For those who are serious about dieting and want to achieve results in a short period of time, we recommend 4 times a week for about 1 hour each time. It’s a little hard, but the span until you realize the replacement will be shorter.
Doing it every day can have the opposite effect, so be careful! If you do it every day, it will be difficult to burn fat, so it will be easy to gain weight. The lack of energy will consume even the muscles as energy, so the strength will fall. Don’t rush, be conscious before you start to continue slowly
3. Set goals in advance
If you set a goal in advance, such as “I want to lose 5kg this year!”, it will be easier to keep motivated.
If you don’t have a specific goal in mind, one way to do it is to think of a reward for yourself, such as “If you go 10 times, buy and drink your favorite sake!”
Even if you are not a good swimmer and cannot swim 25m, try swimming by focusing on time rather than distance. If you find it hard to breathe and your feet touch your feet, walk from there to catch your breath. I can go again! Swim if you want to. It’s a repetition of this.
The pool is divided into courses with various level settings, so let’s swim comfortably in the lane that suits you. With this method, some students have become toned by nearly 10 kg and have become able to swim long distances.
