Swimming For Fitness

Swimming is an ideal activity to challenge the heart and lungs. With the added resistance of water, swimming also improves muscular strength. The faster you move your limbs, the more resistance there is. In addition, swimming burns more calories than land exercise at the same speed and intensity — whether it be jogging, tennis, etc.

If you've never swum before or are a weak swimmer, you may not initially be able to achieve all the fitness benefits that swimming can offer. Swimming technique takes time to learn. Until you've mastered it and are able to swim non-stop for at least 20 minutes or more, you won't get the full fitness benefits from the activity. If you can only last five minutes doing the crawl, you won't burn many calories or challenge your heart long enough to improve your fitness.

Consider taking swimming lessons, available for every age at all public pools. Until you become better at swimming, you can still get all the fitness benefits you need with water exercise classes (also called aquacise or aquafit) or by simply walking or running in the water. Most pools offer these. They are suited to any age, fitness level and physical limitation, yet they also provide an intense workout for the very fit.

Walking, running or calisthenics can be done in shallow or shoulder-deep water, in the pool, a river, a lake or the ocean. Use different strides (short, long, backwards, sideways) to work different muscles and avoid boredom by varying movements. Increase or slow your speed to suit your level of fitness or to adjust the intensity of the water's resistance (the faster you move, the harder your muscles must work against the water). To further increase intensity and ensure good traction, wear "aqua" shoes in smoothbottomed pools. Aqua shoes also protect your feet in lakes or rivers.

Because of water's resistance, shallow water exercise improves muscle strength more than a low-impact aerobics class. Abdominal and lower back strength are also improved due to constant contraction of these muscles for the postural alignment needed in many of the movements.

For more information, visit <www.swimming.ca>

Swimming Safety Tips

Keep safety in mind while enjoying the pool, beach or swimming hole. Here are some pointers to follow when you are swimming — whether it's at the local pool, in the ocean or at the lake.

• Obey all signs. Walk, never run near the pool and avoid horseplay.
• Choose to swim only when and where a lifeguard is on duty.
• Wear aqua shoes to protect feet and for traction on slippery pool decks.
• Shower before swimming to remove germs that survive even in chlorinated waters. Chlorine kills many illness-causing germs, but it takes time. Some germs can survive for days even in properly disinfected pools.
• Use waterproof diapers on toddlers. Change them often, washing the child thoroughly each time.
• Wash fresh cuts with soap and warm water. Cover securely before swimming to keep germs from the wound.
• Take "No Swimming" signs seriously.
• Know the depth before diving. Jagged rocks and other objects are also a concern in unfamiliar waters.
• Never underestimate the undercurrent in rivers and oceans.
• Avoid swimming in water that's stagnant or looks polluted. Avoid ponds or lakes used by livestock.
• Never swim alone in secluded areas, even if you're a good swimmer. J Beware of underwater weeds and grass that could entangle legs or arms.
• Get out of the water and move well away from it before and during thunderstorms. Swimming pools connect to a larger surface area via underground water pipes, gas lines, electric and telephone wiring, etc. Lightning may strike anywhere on this type of metal network, possibly inducing shocks elsewhere.