A combination and mixture of aerobic exercises is provided by swimming. This aerobic workout is beneficial as it builds strength in arms, core and legs. Once you are in water and you are buoyant, there will be no shock left for your joints. When you are a beginner and you start a swimming program, you will initial find many things difficult to do. You will not be able to complete a full lap because you would be out of breath. But this is normal so as a beginner, do not lose heart. Swimming requires a proper control over breathing rate when you are in water. With practice and time, you will learn it. If you want to learn how to swim, you should take proper classes and guidance. However, you may also try few things on your own just to get a startup.
Get yourself into water. First of all move to shallow end of water and walk around in it. This time will be utilized in getting comfortable with the feel of water and in checking your buoyant level. Slowly move to deeper water and get wet up to your armpits or shoulders. Most of the people have hydrophobia i.e. they have a natural fear of water. So, if you are one of them, do not worry. Take as much time as you want to get comfortable in the water.
Step into the water on the shallow end. Keep holding the side of pool. Lower down your face into the water and start with blowing bubbles. Take out your face, stand back, relax and adjust your breathe rate. Keep repeating this process till the moment your face does not act like an alien to the water and feels comfortable when exposed water. Now leave the shallow end and move to deeper water. This time, do not hold the side of the pool. Again lower down your face into the water and blow bubbles. Stand back up right and adjust breath rate. Keep doing until you get used to it.
Learn how to float in water. Grab the side of swimming pool. Take a really deep breath and lift your feet up from the pool floor. At the same time, lean backward and try to float above the water. This may take a few tries so do not panic. Keep practicing until you can float for about 15 to 30 seconds. Now let go the side of the pool and try to float.
Again, hold the side of pool. Take a deep breath. Put your face underneath water. Kicking your feet out, try to float in this position. You should keep practicing until you may float for about 10 to 15 seconds. Now let go off the side and practice it.
Take a flotation device. Try one lap of swimming with the help of it. Ideal one for beginners is a kickboard or Styrofoam noodle. It is considered best for this purpose. While swimming, try avoiding arm support or any other support around your waist because flotation devices like kickboard or Styrofoam noodle interfere instead of helping. Keeping your arms straight, hold the kickboard in front of you. Give a strong push at the wall and at the same time using your legs, make a scissor kick straight behind you. Meanwhile, you must rotate your head to both sides for sake of breathing. Following the details, complete one lap. Take rest when needed.
Now try performing another lap and this time include your arms. Keep flotation device in front of you while keeping arms straight. Give a great push off the wall and do a scissor kick while keeping legs straight. Pulling down through water, lift up one of your arm from the kickboard and bring it back to its initial position. Now switch this arm with the other one and repeat the process. Do not forget to rotate your head on sideways for breathing when necessary. Take rest, relax and once you are comfortable, repeat the process.
Without using flotation device, try to do a lap. In front of you push a kickboard and start doing important and recommended movements like scissor kicking, freestyle stroke and straight arms in front and side breathing. When you complete your movements and reach the kickboard either take it as a support to rest upon it for a while or you may start over the swim for another round of freestyle strokes and movements. Once you are done, relax, level your breath and when you feel comfortable, repeat the process again.
Equipment must be appropriate.
- Swim goggles are important as they keep debris, pool chemicals and hair out of eyes so your sight may not be interrupted. Swim goggles should neither be too tight nor too loose. They must fit perfectly over the eye socket. Before making purchase final, try them on.
- Swim cap is also important as it keeps your hair protected and somewhat dry while swimming. It also keeps your hair tucked in itself so that they may not irritate your face and mouth.
- Recreational swimsuits does not perfectly suit swimming laps. When pushing off the wall, they can come off and may also hinder the range of movements which are necessary for the proper movement of arms and legs while swimming.
- Get yourself admitted in an adult swim clinic to learn proper and perfect techniques and extra strokes.
Warning For beginners
Choose a swimming pool which has a lifeguard. Another person must be there to keep an eye on you while you are in pool. Bring with yourself a friend if there is no safeguard. Do not swim alone.