The 5 benefit of why warming up is important

The 5 benefit of why warming up is important

A good warm up before swimming is essential to reduce your chances of injury. With swimming It will using almost all the groups of muscles, and it is essential that you will use efficient movements and maintain a low heart rate so that not to the body fatigue. The following 5 tips will lead you to a right routine to make sure your body before swimming.

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1. Warming up before swimming can helps the body to deliver oxygen to the exercising muscle groups.

2. Warming up before swimming can increases body temperature, which reduces the chance for muscle and tendon injuries.(www.poqswim.com)

3. A 5 minute warm-up before swimming can increases blood flow to the exercising muscles. A greater level of blood reaching the muscles involved in the activity aids in the delivery of the important fuels (e.g., glucose and free fatty acids) required for energy production.

4. Warming up before swimming can increases the suppleness of the muscle, thereby enhancing the mechanical efficiency and power of the exercising muscles.


5. An appropriate warm-up before swimming can prepares the cardiovascular system for the upcoming (more strenuous) physical activity. Warming up not only can helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the body’s increased demands for blood and oxygen. But also make you not so tired on swimming.(www.poqswim.com)

Why Swimming May Be the Best Exercise for Older Adults

Just keep swimming, older, Australian men. A new study, published in the American Journal of epidemiology, found that the water exercise reduces the risk of falls.
Australian researchers compared the type of male with the exercise over 1,700 men aged 70 and older did — swimming, golfing, doing calisthenics, working out on treadmills or bikes, or lawn bowling, which is not unlike Bocce ball — to the likelihood they would experience a fall over a four-year period. Men who swam were 33 percent less likely to fall compared to men logging other kinds of exercise. More important is swimming best standing balance, which means that when they move the required to remain stationary for 30 seconds.

"Unlike [with] land-based sports, swimmers are required to create their own base of support and at the same time, to produce a coordinated movement of both upper and lower extremities," Dafna Merom, an associate professor of physical activity and health at University of Western Sydney, Australia, told Live Science.
While Merom didn't find men exercising out of the pool were any less likely to fall, she does think there is reason to believe swimming specifically works to protect against fall-related injuries and trauma — a major public health problem in older adults, according to the Centers for Disease Control and Prevention (CDC). In addition, t he low impact of water means that it is not tense muscles and joints as, say, strength training does. So moving a sweat session to the pool can increase strength and flexibility.
However, Merom added, the study was observational, “so the results show a link, but not a cause-and-effect relationship between swimming and a lower risk of falls.” This may be that men have better leg strength and posture more easily resolved in water and land. Further research is needed to determine if there is a causal relationship or not.

But older men living in suburban Australia aren't the only ones who can benefit from swimming. The CDC also reported just two and a half hours per week of swimming can decrease the risk of chronic illness. A new (ahem) wave of fitness classes, like aqua zumba and yoga, are known to draw crowds of all ages.

The right position for swimming

Head position for breathing

Your head is like the bow of a ship – if you roll your head to breathe you create a bow wave and you can breathe into the trough created alongside the head – like in the picture below:

When you are in swimming, Your head just like a small bow of a ship, If you turn your head to breathe and then you will create a bow of wave and you can breathe the air through the alongside of your head has created, Just like the following picture:

When you turn your head to one side in order to breathe, and your hips and legs will change because of the position of head position, and it usually be a lot of lower.

The following are some tips for you to learn how to turn your head and to breathe in the right way.
1. Decrease the demand of your body for the oxygen, Because it takes less energy to roll your head to breathe rather than to lift it up.
2. Reduce the frontal drag through a long and strong body position.
3. Reduced lower body drag as the legs and core won’t be pushed down in order to lift the head up. This can also result in an improved kick technique.
4. Make a better chance in the stroke, through the following tips.
A. not requiring you to roll around so far for each breath and pausing in this high position
B. by reducing the requirement to lift up high to breathe which in return results in a large collapse after each breathing stroke return results in a large collapse after each breathing stroke

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