Dry Land Swimming Machines

Dry land swim machines promise to teach proper technique and give a workout no matter where you are. These machines are great for Olympic swimmers who need some practice time away from the pool.

Swim Suits

One of the most useful pieces of equipment is worn right on the athlete. These swim suits are infused with technology that increases buoyancy, helps the swimmer swim faster and corrects posture. Many Olympians have broken records using this swim wear though it has not been without controversy.

Camera Buggy Systems

The “replay” feature in many sports allow athletes to review their performance and learn first hand what they need to improve. With this in mind 3 cameras record front,side and rear views of the swimmer allowing him or her to correct form as they swim. This technology is perfect for swim training and immediate analysis.

Stretch Cord and Tether Belt

The stretch cord is valuable for training strength and velocity which are important components of competitive swimming and swimmers towed with the tether belt become more at home in the water. These two simple pieces of equipment could help any swimmer improve technique. Competitive swimming is not just about the pool anymore. Athletes still spend most of their time in the water but they have also adopted other tools to aid them in their quest for Olympic greatness.

Poker in itself is a big reason why gambling has become a mainstream element. Take the World Series of Poker, the premier poker competition in the United States that is open to anyone. Likely somewhat as a result of ESPN’s increased coverage on the event, the entrant’s pool impressively increased in three subsequent years: 839, 2,576, and 5,619 from the years 2003 to 2005.

Alongside of this dynamic, the online casino has become commonplace for society. Today, some sources estimate that over 20 million people gamble online. There are plenty of popular online casinos, dedicated poker rooms and clients, and free sites where individuals can become involved in gaming.

The integration of gaming has become more common than in previous years. However, it should not be seen as an isolated theme.  It has been normal for individuals to go to a physical casino or play poker with some friends. The explosion of online casinos and the exclusive popularity of poker have ignited the topic.

Professional sports is now closely seen with gaming. Even without the notions of gambling, gaming is now seen in many contexts, from playing casino games for free to charitable poker events. As recognized online and by sports sources (such as ESPN), poker is now recognized as sport — and other casino games are integrated into the sports world as a whole.

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Swimmers need to be at the top of their fitness game. To be a successful swimmer a specific workout plan is required to work on those muscles which will benefit a swimmer in the pool.

It is easy to devise a personalized workout plan if you are a swimmer or are training a swimmer. There are several things to keep in mind when devising a workout plan.

• Make sure the workouts are frequent.  Frequent and shorter workouts seem to benefit swimmers more than less frequent and longer workouts. Although the workouts should be frequent and shorter this does not mean they should be any less challenging.
• Drills are an integral part of any sports workout. Drills involving the practicing of swimming strokes are very important for swimmers.
• Practice swimming different lengths. As with any sport which has various competitive modes, it is a good idea to keep your body and technique up to scratch in all of these areas.
• Train outside of the pool. Many swimmers don’t only train in the pool; they also train with weights and do cardiovascular training. These other forms of workouts are very important for enhancing a swimmers strength and stamina so he or she can perform better in the swimming pool.

Training to be an amazing swimmer takes a great deal of commitment and hard work. It requires a person to work out across a number of different areas and to remain committed to a workout plan. In doing so, a person is enabling themselves to become a better swimmer and to realize his or her potential and goals in the pool.

The NFL and college football sports season’s kicked off recently, and crock-pots and barbecue grills across the country got fired up the same way football crazy fans did as the long wait for the beginning of their favorite sports ended.

Friends that haven’t seen each other for an entire year, jumped on an airplane to attend their Fantasy Football draft-night celebration. Tens of thousands jumped in their cars to drive an absurd amount of miles to attend these same drafts, and old friendships were rekindled as the sports year officially began.

Face it, sports brings us together and keeps us together.  Even sports like poker played in an online casino can bring people together.  If you are a sports fan, making a Tuesday morning phone call to your best-buddy to talk trash about the previous weekend’s NFL games is an absolute must. Getting together with your in-town buddies for the big game is a guaranteed certainty. Even the traditional Holiday of Thanksgiving wouldn’t be the same without a healthy helping of NFL football following the traditional turkey.

Even the casual sports fan, has some measure of getting together with friends and family because of sports. Every four years the Olympics or the World Cup bring people together on a different level. The global stage of these two events forces the casual fan to stand up and pay attention.

When Usain Bolt took the world by storm with his record-breaking sprinting at the Beijing games, people came together to watch. At the recently completed World Cup from South Africa, sports fans from across the globe gathered together to watch their favorite teams in the biggest sports event in the world.

For those that love sports, the start of their favorite season is like a breath of fresh air. The beginning of the fall sports seasons is a reminder to invite the neighbors over for a late-season barbecue or call your Oakland-Raider-loving buddy to tease him about the futility of being a Raider fan.

Parents should make sure that they are watching the kids at all times and at no point should kids be left alone or out of sight in the pool. This is true regardless of how shallow or small the pool may be. Parents should also try to take their kids to pools which are not overcrowded and have good standards in terms of sanitation, rules and regulations on showers and cleanliness, and at least one life guard on duty.

Parents should make sure that kids are exposed to expert training right from the beginning and not rely on incompetent or overconfident trainers who can expose them to wrong breathing and swimming techniques. This is crucial because unlearning bad techniques may prove to be harder than learning afresh.

Kids should be taught how to properly breathe while partially submerged in the pool so that they can retain as much energy as possible for the longest period of time. Care should be taken to emphasize that they do not ingest any water while breathing and do not inhale it during the time their heads are fully or partially submerged in water.

Kids should also be taught to keep their hands, palm of the hands, trunk and legs as straight as possible to make sure the body moves as hydro-dynamically as possible. The kids should be first taught the freestyle technique and later they can be taught breast stroke, back stroke and finally butterfly. There is no perfect age to learn swimming but kids as young as two years old can be introduced to the joys of swimming.

Swimmers should not swim if they have either an open wound which has not healed, an infection which has not yet been taken care of, an airborne disease which can very easily be passed to other swimmers, or conditions like diarrhea and vomiting which can soil the pool water and make it dangerous for other swimmers.

Swimmers should make sure that they use laundered swimwear before going into the pool and that they have showered thoroughly with warm water and soap before immersing themselves into the pool water.

People with open wounds can easily transfer blood borne pathogens into the water and other swimmers in proximity can easily either ingest or expose their skins to such pathogens resulting in potentially harmful consequences. Similarly, people who are suffering from seasonal flu or common cold should stay at home and avoid going to the pool since they have the potential to spread the flu in a public place like a swimming pool faster than any other venue.

Those swimmers who are suffering from diarrhea should avoid going to pool since fecal matter is one of worst offenders in transmitting pathogens to other humans and can result in many more victims including women, children and elderly.

People who are prone to vomiting either due to some sickness or bad food should watch out for such tendencies and should take adequate precautions such as observing their own condition before entering the pool and taking appropriate medication to prevent it from happening while in the middle of swimming.

Swimmers should be also very courteous not to sneeze with an open mouth or spit indiscriminately in the pool water as this is liable to pollute the pool water and create harmful and unsavory environment for other swimmers. If an urge to spit or sneeze arises, swimmers should leave the pool immediately and use a wash basin or shower facility to take care of such situations before reentering the pool.

Allergies or rashes can lead to loss of interest in swimming and people might try running or perform other aerobic exercises to maintain their health and fitness levels.

However, there might be an easy solution to these problems if swimming is absolutely essential for aerobic exercise, since many patients suffering from arthritis, spinal injuries, knee and ankle injuries cannot run or walk without pain and need swimming as a low impact exercise to remain fit and healthy.

The first thing to do is to visit the family doctor and ask them for advise. They might be able to prescribe certain anti-allergy medications or anti-histamines for itching and rashes. Those swimmers who have not found any solutions through their primary care doctors can visit a dermatologist or immunologist to seek additional solutions or advise on the future course of action.

Apart from these steps, allergy or rash prone swimmers can try different swimming pools to see if they can tolerate chemical cocktails in some pools better than the others.  In addition, swimmers can also wear full body swim suits and put on goggles, ear plugs and train themselves not to ingest even the least bit of water. This can be done by proper training in breathing techniques which ensure no pool water will be ingested while swimming.

Swimmers can also ask their doctors if there are any food supplements they can consume or avoid certain kinds of foods or drinks which might help boost their immune system against such adverse reaction to pool water.

Depending upon the formula, these nutritional products can be rich in small sugars, vitamins, herbal ingredients such as Ginseng, plant extracts and several minerals to make an energy potion which can be digested and harnessed quickly, and provide tremendous boost for a tired person for several hours.

However, there has been no proof that any of these heavily marketed products can provide long term benefits in terms of permanently high energy levels or a vastly improved athletic performance.

Professional athletes might have specially designed eating and drinking regimen and they might seek consultancy from expert nutritionists who can design or at the very least recommend the best energy bar and drink to help boost their sports performance but such benefits are visible and meaningful only after substantial improvements in technique and swimming style have already been made, and the metabolism and energy level of such athletes is naturally high to begin with.

However amateur swimmers can use these packaged products to obtain real as well as perceived benefits in terms of higher energy levels, better focus, higher metabolism and even a psychological edge in keeping them motivated.

It is also important that swimmers, regardless of age or workout intensity try both natural products such as fruits, fruit juices, vegetable juices and herbs, as well as artificially developed cocktails of energy bars and drinks before making up their mind as to which nutritional supplements will help them consistently in the long run without side effects.

There are several factors involved in making these decisions. The restrictions imposed by the daily schedule, ability to get up early in the morning and feel motivated enough to jump in the water which can be cold at times, and other factors such as traffic, early morning workplace commitments like meetings etc.  It is also possible that some people prefer to jump in the pool after a long day’s work to get refreshed and rejuvenated.

Ideally the best time to get a good workout from swimming is during the morning well before the rush hour. Due to body’s circadian rhythm and higher energy and hormone levels in the morning, an aerobic exercise such as swimming can give a tremendous boost in a synchronized manner so that the whole day goes by in an ebullient manner.

However, there is also a strong physiological case for an evening swimming routine when the mind and body are very tired and a splash in cold water is just the right medicine for tired muscles.

Ideally if one has enough time, an intense swimming regimen in the morning ranging from 60-70 minutes and a relatively casual swimming regimen in the evening for 30-40 min should be adequate for overall mind body relaxation and conditioning for peak performance with tranquil mindset.

However, a lot of students in Universities and many young and middle aged athletes swim for several hours a day from morning to noon and this regimen is great for those who want to build a professional swimming career.

The female models are more popular than male models in driving overall sales of these print and online magazines and several among them have become household names as world famous bikini models.

These female models have an idealized figure with long arms and legs, firm tiny waist, toned buttocks and large breasts which signifies their commitment to healthy lifestyle and athleticism.

However, the consumers of these magazines may not have the same sentiments such as health, athleticism and the motivation for self improvement at a physical level in mind when purchasing and flipping through the contents of these magazines. They might be more inclined to watch the female models for their sexual attractiveness and satisfy their instincts and imaginations.

These outcomes also depend on the background of the model. If a professional and world famous athlete such as a world champion swimmer, a long distance swimmer who has crossed the English Channel or some such difficult water body, or an Olympic level athlete decide to pose for the magazines in swimwear, then it could serve as a motivational instrument for young and old alike to swim more regularly and get in their best shapes. In this manner an atmosphere of health, fitness and commitment to body is made at the societal level as people admit the impressiveness of physiques and see the clear correlation between a swimming workout and

However, both the magazine publishers and the consumers have an implicit understanding in most cases that the swimsuit editions and swimsuit models are presented more as sexual objects and less as highly conditioned athletes built for peak endurance.

For professional swimmers there are expert nutritionists, physiotherapists and coaches who together with the athlete determine the best diet for maximum performance. The whole process is covered in a very scientific way with empirical inputs, what works and what doesn’t for each individual athlete.

Depending upon the metabolic profile, fat profile, muscle profile and overall strength and endurance levels of each individual athlete a nutrition program can be designed which has the right balance of proteins, carbohydrates, fats and minerals for peak performance.

For amateur swimmers who are serious about maintaining an athletic profile, a high protein, medium carbohydrate and low fat diet is ideal for maximum benefit.  A high protein diet can ensure that the muscle to weight ratio is optimum and the muscle mass is not compromised. A medium carbohydrate diet would make sure that there are enough calories and nutrients in the body for quick energy workout and endurance swimming without undergoing fatigue. Swimmers should avoid complex-sugar rich products which are difficult to metabolize in favor of simple sugars found in fruit juices and vegetables. A low fat intake would make sure that the body does not gain fat and the senses do not become dull.

A diet rich in Vitamin E and A as well as adequate Iron and Zinc is also highly advised for a healthy physical condition. Overall a normal nutritious diet on a daily basis should be more than adequate for most swimmers except professional athletes.

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The type of swimwear one wears is very important since it determines how much extra weight one wants to carry when the swimwear will be soaked in water, the water resistance one would face depending upon the design of the swimwear and the cultural as well as moral limitations or inhibitions one might have to take into account.

For swimmers who want to swim regularly and have firm goals in terms of improving their physical condition through regimented swimming, a tight skin hugging swimwear which covers the private parts is most appropriate. There are several manufacturers such as Speedo, Keifer, TYR and others who sell scientifically designed swimwear for both men and women.

For amateur swimmers who swim for an intense workout a swim brief or micro-brief is a good option as it would minimize added weight and water resistance. Same holds true for women who can choose either a uni-body swimsuit or a sport bikini for maximum performance.

For casual swimmers added weight is perhaps not such a big issue since they are mainly interested in recreation. For such swimmers, loose knee length swimming shorts are adequate and as far as females are concerned they can wear any swimsuit they feel comfortable with.

For swimmers who are culturally limited by the amount of body they can expose, especially women from Islamic cultures, there are single piece bathing suits with designs which cover most of the body trunk and even portions of arms and legs.

There are also manufacturers who can custom design swimwear for individual requirements but they are expensive. Therefore it is better to select your swimwear from the already existing designs by major manufacturers.

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One of the most important concerns when swimming is the proper protection of eyes. This is specially important when the swimming regimen is more than once a week and considerable amount of time is spent when eyes are exposed to chlorinated water.

The water in swimming pool is not pure water or fresh water as found in unpolluted lakes or rivers, but heavily fortified with chemicals such as antivirals, anti-bacterials and anti fungals. These chemicals when exposed to the naked eye can lead to burning, irritation, vision problems, redness and swelling and even further complications if left exposed for too long.

Typically it is a wise thing to wear protective goggles when swimming so they can cover the eyes during the entire duration of the swim. Goggles serve two important functions; they provide excellent under water visibility which is generally impossible with the naked eye, and they protect from chemicals in the pool water.

The choice of goggles should be made after a thorough research of how different goggles from different vendors feel around the eyes and whether they provide adequate insulation from water without putting unnecessary pressure on the eyes.  If the goggles are not well designed, the sockets designed to cover eyes will either not fit well or will not be able to provide water tight protection.

Even Olympic athletes have trouble choosing the right goggles. This could be witnessed during Olympics when even Michael Phelps’s goggles could not prevent water gushing in front of his eyes which blurred his vision.

It is highly advisable that goggles should be tried physically in the shop to ascertain their comfort level and design before making a final purchase. It is also recommended that these goggles should be worn under water immediately to make sure the purchase was satisfactory otherwise it is always a good idea to return the goggles and have them replaced with another set of goggles which might provide a better fit.

Depending upon the intensity and duration of swimming regimen there would be proportional amount of calorie, fluid and electrolyte loss from the body which has to be replenished in some way. The fluid and electrolyte loss is of utmost concern since the body can feel dehydrated and weak if the fluids are not consumed during the duration of swim.

For most non professional swimmers, the loss of fluids is not a great concern if the swimming regimen is not intense. Similarly, if the swimmers are swimming for less than 60 minutes there should not be a great cause for concern as far as replenishment of fluids is concerned.  However, it is advisable to take a bottle of Gatorade or even plain water to the pool if the duration of swim is likely to exceed 90 minutes and the swimmer intends to use those 90 minutes for an intense non stop lap swim work out.

Swimmers should also take into account what strokes they are going to use more frequently during swimming. Butterfly and breast stroke requires a lot more stamina and leads to faster depletion of body fluids compared to swimming freestyle, or using back stroke.

Swimmers can also visit certified physical trainers who can help access their body type, fitness level and physiological requirements so that a personal evaluation is made as to how much fluids and electrolytes individual swimmers might need according to their exercise regimen.

In most cases, swimmers who swim regularly for 60-90 minutes need no more than a plain water bottle which they can sip from during short 30 second breaks every 20-30 minutes, but for more complex swimming workouts it is advisable to take an electrolyte solution such as Gatorade and even an energy bar.

Animals in the wild are more attuned to their bodies than humans. lions, tigers and wolves are known to naturally engage in stretching before going for a hunting expedition or travelling long distances with their families. One of the most iconic poses for large animals such as lions is the forward and backward bend on their four legs in alternating order to loosen their musculoskeletal system.

Humans can learn a lot from animal kingdom and many stretching and yoga postures have been derived directly from animal movements which can help loosen the joints and muscles inside body before putting it to a good intense workout.

Several yoga postures such as serpent pose, lion pose, swan pose and monkey pose can help calm and loosen many crucial pressure points in the body before going ahead with a non stop long distance lap swim. The area around ankles, knee caps, thighs, glutes, upper as well as lower back, and the entire length of arms including elbows and shoulders should be stretched systematically based on modern warm up poses. Those who cannot practice yoga for religious reasons can do general stretching or pilates to warm up and condition their body before an intense lap swimming regimen.

Methodical stretching for 10-15 minutes can relax and free up all the tension inside joints and condition the heart rate and body temperature for an intense one to two hour non stop lap swim.

Swimming regularly at least three to four times a week has been proven to be excellent for heart, musculoskeletal system and provides a good work out for almost every major organ in the body.  Swimming also has advantages over other aerobic exercises such as running, walking and cycling since it does not create sudden impact on joints in the musculoskeletal system due to water’s soft resistance.

Aerobic exercises such as running, brisk walking and cycling specially on hard surfaces such as walkways made of concrete, asphalt coated roads or stationary treadmills can lead to extensive wear and tear and adverse impact on joints. Many athletes such as basketball players, soccer players and American football players face persistent problems with their knees, ankles and spinal columns which exacerbates over many years if long period of rest and recuperation is not involved. Therefore running as a form of aerobic exercise cannot be sustained for many years by professional athletes as well as general public without a long list of injuries.

On the other hand regular swimming provides the same benefits as running or cycling without damaging joints over a period of time. Regular swimming can therefore be undertaken without any side effects in the long run. Swimming is also very helpful for those who suffer from chronic heart problems, arthritis, and is proven to be helpful for accident victims with spinal injuries.  People with arthritis might find excruciatingly painful to run or even walk, but they can easily do light swimming and keep themselves healthy in the long run.

Regular swimming is perhaps one of the best sports for overall mind body well being as it provides impact free workout, is sustainable over the long term and facilitates mental focus.

The breast stroke and the butterfly involve keeping your legs moving in the same way as one another.  The back stroke and freestyle, on the other hand, are flutter kicking strokes, because your feet move in opposition to one another during them.  And this is a fairly important distinction, because you will generally find that you are better at one type of kicking than you are at the other.  While some people master all four strokes (and become individual medley stars), most people will be doing very well just to get one stroke down really well.

There are situations in which every kind of stroke is important.  For example, you are more likely to end up saving your own life in a bad situation by using freestyle swimming.  It is the fastest and the second easiest to handle.  The breast stroke, on the other hand, tends to be easier when you are out to be aware of where you are going.  There is no better looking swimming stroke than the butterfuly, for when you want to impress people with your power.  And the back stroke is just good for keeping afloat effectively.

If you have ever seen a group of synchronized swimmers, you may notice that a lot of their time is actually spent outside of the water.  These young ladies will typically spend more than half of their training time on the pool deck, simply rehearsing their routines.  They get it down to the point where they could do the motions in their sleep (which would be very dangerous underwater).  But the most impressive thing about a synchronized swimmer is in her ability to hold her breath under water- their average amount of time is about two minutes.

By contrast, most people who are just swimming for their lives (or even competitive swimmers) are very rarely going to have to hold their breath for more than twenty seconds or so.  They spend their time in the water, doing lap after lap, after lap.  The training is more about getting the strokes down than it is to do anything to the beat of a song.  While there is no right or wrong, how you train is very much informed by what you are out to accomplish when you swim.

A large part of your success is actually going to come out of your mindset.  Some people say that how you train is how you perform.  And while there might be some exceptions to this rule, swimming is not going to be one of those times.  If you show up to practice every day and pretty much day dream your way through your practicing, you should not be all that surprised when the other swimmers and up passing you when the crowd is watching and the water is flying.

So when you get into the pool, you have got focus on your objective.  If you are swimming to get a lean, sexy look, focus on that as if it were an obsession.  And if you are swimming with the objective of winning races, you have got to push with all of your might, with the right intention to do so.  After everything, your ultimate success in the pool, just like your ultimate success in life, is going to come down to a roughly even mixture of thinking about it and actually doing it.  If you do that, and push yourself, you will succeed.

The first step is, you are going to need some proactive feedback on how you swim.  If your strokes get really bad, you are going to be seriously inefficient.  While every professional athlete has some kind of technical faults in their game, they can overcome these imperfections through their sheer athletic grace and their ultimate ability to visualize what they want to achieve and make it happen.  You are not going to start out with these capabilities (though learning them is a big part of the sport, too), so you might as well get your form to the highest level that is humanly possible for you.

Once you get to the point where your strokes are very good, you are going to have to practice them successfully over and over again, until you have your muscle memory tuned to the point where you can do your strokes perfectly without investing any kind of thought into doing so.  It has got to be a completely automatic action.  And when you swim your very best races, you are going to find universally that this is the case.  Just remember to practice successful strokes, and you will learn to be great.

Granted, the technique that you use is naturally going to be supremely important.  If you butterfly improperly, for instance, you are going to get disqualified.  And if you end up going too far to one side and hitting the lane line, you are going to end up doing even worse, as your battered arm struggles to keep up the proper stroke (it has happened, and it is a very painful thing to watch).  The better your technique is, the more likely you are to actually be able to win.  But technique is nowhere near the entire thing.

You have also got to develop good strength.  And while everybody can recognize that a good butterflyer is going to rely a lot of his or her shoulders, not everybody realizes that your abs, legs and back (both the upper and the lower parts) come into play with every stroke you take.  When people say that swimming is a very full bodied exercise, they are neither kidding nor exaggerating about it.  As important as your form is, throwing your hands forward with great force requires you to rise out of the water effectively.  Your entire body must be quite strong.

A significant part of the swimming process is naturally going to be physical.  People who are not in good physical condition are not going to do very well when it comes time to swim in races.  They are going to be the first ones to crap out, tire out, and have to breathe on almost every stroke.  They may even be the people who have to pause half way through a race, just to catch their breath.  Fortunately, this almost never happens in competitive swimming, but you probably get the point.

What a lot of people do not realize is that there is also a significant mental aspect to swimming effectively.  Far too often, a person whose lungs would be perfectly fine to stay under a few seconds longer will chicken out when it comes time to do so, unless they are used to taking several strokes between their breaths.  If you are used to just doing two or three stroke breathing, when it comes time to do something as simple as a flip turn, you are most likely going to end up emerging faster, breathing more frequently… and it may end up costing you the race.

There was once a venerated method for teaching young children to swim, back in the days before safety gear and child labor laws. ‘Sink or swim’ was what the startled youth might hear before being tossed head over heal into the deep end.

There, floundering amidst their own morbid fear and instinctual yearning for survival, a child might learn to tread water. Luckily times have changed and there’s a good chance that even if this method works, child protective service might have something to say about it. And don’t despair, junior can still compete in the 100 meter medley. It’s just going to take some training.

Most swimming clubs will begin accepting children as soon as they are able to reliably enter the pool without a diaper. And fear not, no one is going to toss the young lad or lass into the pool. In fact many swimming coaches agree it is never too early to begin instructing on the basic forms and methods of formal competitive swimming.

It may seem a bit surreal to see a pool full of 6-year-old children in swim caps breaking the breast stroke in tandem, but it’s more than possible. The benefits of starting early are nearly incalculable, considering the benefit to a developing kid’s health, endurance and coordination. Plus, if that child ever does consider swimming competitively, they are going to have a huge head start.

Still, not all children who attend regular swim club lessons are destined to bring home 8 Olympic Golds. Many parents choose to enroll their kids in these courses purely for the tangible and peripheral benefits such as their physical health, and their experience on a team.

Either way swimming is something a person can enjoy for huge swath of their life as compared to many other sports. And in that case, it’s never too early to begin enjoying the water.

And like a lot of questions the answer is, “That depends.”

That depends on whether the swimmer in questions is working on endurance, speed or just trying to perfect their technique. Taking these out of order it’s important to emphasize how critical technique really is. Not having a specific stroke down just right can not only hamper swimming performance, it can lead to more serious shoulder injuries.

So a good first step is having someone who knows what they are talking about watch you swim. Once a swimmer feels confident they are making the motions correctly, it’s safe to jump off a little and work on endurance and speed.

The remaining answer between those two goals is pretty straight forward and mirrors what a runner might do on land. Marathon runners who are training for a 26-mile race will probably run long distances at a steady, maintainable pace. The same is true for swimmers. Endurance swimming will be great for trimming off unwanted fat and improving cardiovascular stamina.

On the other hand sprinters on land will train by running shorter distances at full speed. This type of explosive action will develop muscle in a different manner than distance running. The same is true for swimming. Training by swimming intervals, or essentially sprinting shorter distances in the water will build more muscle mass and make for an overall faster swimmer.

In the end a combination of the two types of training are ideal for most swimmers. Whether someone is training to swim competitively or just trying to get in better shape, using these two training methods together will undoubtedly yield results.

Dry hair can be and be an unsightly nuisance. It doesn’t have to be that way, however. Many regular swimmers have reported great results with just a few simple steps.

Hair is comprised of two sections, and inside and an outer shell. Chlorine in the water actually acts as a drying agent and leaches essential oils from hair. This breaks down the outer section, exposing the inner section and causing it to dry out.

The lack of oils in hair is what causes the dull look and the cracking of the outer later and splitting of the dry inner layer is what causes split ends. The first step in stopping the destructive process is to rinse your hair with regular water before entering the pool.

Another important tool in the arsenal against straw head is a swimmer’s cap. These rubber shells won’t keep your head completely dry, but they will act as a barrier between your hair and the harsh chemicals.

They also aid in the other good step, which is applying some sort of hair treatment oil before putting on your swim cap. Some swimmers use a coconut hair conditioner, and there are always specific brands of hair treatments made especially for swimmers.

There are also conditioners and shampoos available which are also designed to combat straw head. People with lighter colored hair might find some value in these products as their hair can commonly turn green after a while.

Finally, when it comes to drying your hair try to pat it dry, or let it air dry if it’s short enough. The key is to avoid rubbing your hair.

Swimming can cause just about every nook and cranny of your body to dry out. The chemicals, mainly chlorine, in the pool can have a devastating effect on the hydration of hair and skin alike over time.

That’s why it’s important to prevent the dehydration of both. And while straw head can be unsightly, dry skin can be a much more serious issue. Human skin is actually the largest organ in the body, and it is also the first and largest barrier of defense against sickness and infection.

When skin is hydrated it’s cells are close together and form a nice, uniform wall blocking out nasty little viruses and the like. But when it’s dry and chapped, all those red lines and open scabs are wide-open doorways for anything that wants in.

And swimming can cause skin to chafe all over your body. That’s why it is critical to rehydrate your skin regularly before and after swimming. Remember to always rinse in regular water before and after entering the pool, and use a good lotion. Stay away from lotions containing a lot of fragrance or any kind of anti-bacterial chemicals. These will usually contain alcohol, which is going to make the drying worse in the long run.

Most pharmacies will have a good selection of lotions, but be sure to get one which is non-comedogenic, which means it won’t clog skin pores. CeraVa is a great brand, and they sell not only lotion, but a creamier and a thicker hydrating cream which is really good for after a shower.

Just remember anywhere your dry itchy skin is flaky and irritated, it’s not only a pain it’s a potential case of the sniffles, or worse.

For those people who are trying to shed newly acquired pounds from holiday feasting, swimming is a fantastic form of exercise. It not only builds endurance and cuts fat, it can develop great muscle tone through the use of interval swimming.

But for those people who make a habit of swimming throughout the year, January is sort of a pain. Especially considering that immediately prior to the New Year is probably the quietest time for a lot of pools. During the holidays regular swimmers are going to relish the wide open lanes and relatively quiet natatoriums.

That is, until the newcomers invade. Suddenly the locker room is full of people, the normal locker isn’t available and all the changing benches are wet or covered in bags, suits and towels.

Inside the pool the situation is no better, with clogged lanes and waits in line before you can finally even get in the water.

Still, take solace in the notion that this too shall pass. Give it a few months and the major portion of these water newbies will have given up on their new habits, and succumbed to their restive natures. Others will find alternative activities to involve themselves in, and yet another large portion will have found the crowded pool so horrible they vow to never return.

Some swimmers use January as an opportunity to take a break from swimming for a brief period. A lot of others will just have to adjust their schedules, showing up at unholy hours of the morning to avoid the teaming masses.

One type of fin in particular is the positive drive fin, or PDF. This little number squeezes your foot into what looks like a rubber hoof that’s been flattened out. The rounded short fin can give a swimmer much greater friction with the water, and really enhance a workout.

A great swimming sequence can incorporate swimming first with swim fins in place, and then swimming the same circuit again without fins but at a higher speed. The theory is that the positive drive fins will train your leg muscles and help to perfect form. Then, when you train without them you will be more agile and nimble in the water.

On strange side effect is what one swimmer referred to as the toothpick foot. After swimming with the PDFs for a while your foot feels odd after first taking them off. Not to worry, however, as this side effect passes quickly.

A lot of swimmer report a big assist from fins is being able to better feel where their feet are during specific strokes. The power generated from the kick is also a nice offset for the strength required from the shoulder action. This not only has the benefit of working the major muscle group through the legs, but it also preserves the shoulders.

The main advantage of the PDF versus the older, scuba-style swimmers is their relative light weight. Swimming with those boats on the end of your feet required you to change the way you kicked in the water. These smaller fins, however, allow a swimmer to kick essentially the same way they would without fins.

Becoming a lifeguard requires completing a series of swimming related tasks within a certain amount of time. The swimmer must also show proficiency in all fields of testing to pass. A common prerequisite for many swimming programs is a swimming test divided into two major portions, including a basic swimming exercise and a brick retrieval. To pass the swimming portion a swimmer must be able to pass three different sections of a 300 meter swim. The first 100 meters of the swim a swimmer must demonstrate aptitude with the front crawl. In this stroke the swimmer is on their stomach reaching out with alternate arms and pulls their hands underneath them. Their legs must maintain a regular, steadying kick and the swimmer must demonstrate regular breathing. Next the swimmer must use a breast stroke for another 100 meters. This stroke must consist of a pull, breath, kick, glide interval. The swimmer will first pull themselves forward using both arms simultaneously with their head under water. The pull ends with the head breaking the water and the swimmer taking a breath, as he kicks and and glides back under water to repeat the pulling motion. The final 100 meters must show a proficiency in both of these swimming methods. The last portion of the test is a brick retrieval, where the instructor will place a 10-pound weight in seven to 10 feet of water. The swimmer must swim 20 meters above water using a freestyle or breast stokes and then dive and retrieve the weight. The swimmer must then swim back to the starting point with both hands on the weight. Once the swimmer reaches the starting point they must exit the water with the weight without using the ladder. The swimmer has one minute and 40 seconds to complete the retrieval.

Some health and fitness specialists say that water’s cooling effects can slow the calorie-burning process. In the water, you don’t heat up as you would on land, so your body doesn’t have to work as hard to cool itself down. What’s more, some people claim to be so hungry after swimming that they eat more calories than they just burned. Other say that swimming makes them so exhausted they’re left with little energy for anything else.

Yes, Swimming Can Promote Weight Loss
Assuming those claims might be true for some people, can you swim to lose weight? Certainly—if you keep in mind some of the pitfalls.

There’s no argument that if you burn more calories than you eat, you’ll lose weight. Any exercise, including swimming, will burn calories. The fact is, if you weigh 150 pounds, you can burn 400 to 700 calories per hour while swimming. And a frequent, consistent, rigorous swimming regimen will “rev up” metabolism and improve the body’s ability to burn fat.

How to Make Swimming a Better Fat Burner
Get serious about your technique. Studies show that skilled swimmers who move with speed and ease in the water burn far more calories than less serious swimmers who just flail around.

Don’t eat high-fat meals after swimming. Avoid taking in all those calories you just burned. Go for high-fiber snacks that are filling but low in fat: fruits, vegetables, nuts and beans, for example.

Don’t exhaust yourself. Start with a couple of swimming sessions per week and gradually work up to five or more. Alternate rigorous strokes like freestyle or butterfly with more leisurely styles like breaststroke and backstroke. Doing so will raise and lower your heart rate, which burns calories more efficiently—and you won’t wear yourself out for the rest of the day.

Millions of Americans chose swimming as a way to get fit and have some fun, especially in the summer months. Public pools are accessible to most neighborhoods, and they offer open-swim sessions year round. Pools are also a common feature in many private health clubs, fitness centers and hotels.

With all these swimmers sharing the same pools, it’s vital to be aware of water-borne germs that can make you and your family sick. The Centers for Disease Control and Prevention even has a name for infectious ailments caused by germs in pools: recreational water illnesses (RWI). These illnesses include a wide variety of infections: gastrointestinal, respiratory, skin and wound, to name a few. The water-borne illness reported most commonly is diarrhea.

Used Properly, Chlorine Kills Germs—But Not Right Away

Just one swimmer with diarrhea can contaminate the water in a swimming pool, even if it’s Olympic sized. Other swimmers can ingest those germs by swallowing small amounts of water.

Isn’t chlorine supposed to kill these germs? Yes, chlorine does destroy most contaminants—but only if the chlorine is used at proper disinfection levels and if water conditions (pH and temperature) are ideal. But even when chlorine is properly used, some contaminants are chlorine tolerant. These germs will eventually succumb to chlorine, but it might take hours—or even days. In the meantime, those germs are swimming in the pool along with all the humans.

How to Protect Yourself, Your Family and Other Swimmers

You can avoid spreading and catching pool-borne germs by taking a few precautions.

• Don’t swallow pool water. Instruct children to try not to get pool water in their mouths at all.
• Before you get in the water, shower with soap. Wash your hands thoroughly after changing diapers or using the bathroom.
• Don’t go swimming when you have diarrhea. Don’t take children swimming when they have diarrhea.
• Check children’s diapers often.
• Don’t change children’s diapers at poolside. Germs can end up in the pool.

For those who are interested in breaching this new activity, there are a few basic beginners rules to consider.

First, make sure you have all the necessary equipment. This means everything you will need before, during and after your swim. Prior to your swim, make sure you are warm, dry and stretched. If you have been either drinking or not sleeping the night before, don’t bother getting in the water.

Being hung over or sleep deprived will seriously hamper your body’s ability to deal with the effects of the cold water. Also, make sure you have plenty of warm clothes to change into after your swim. Also, something to stand on when you are changing, like a spare towel or some cardboard is quite handy.

While you are swimming you really should use a swimming cap, if not several. Goggles are also important, along with a set of swim fins. Some people will even use a neoprene swim or dive suit on these swims, which is not a bad idea despite the complaints of some more hardcore swimmers.

A beginner will also want to make sure they are familiar with the methods for getting in and out of the water. If the water is swelling, as it might in colder weather, it’s important to take that into consideration when planning an exit route.

Finally make sure those dry clothes after the swim consist of many lighter layers as opposed to fewer heavy layers. And don’t forget those gloves and a hat.

Swimsuit
Do wear a suit that is snug but not overly tight. Suits that are too tight can stress muscles, causing soreness. Taut fabrics can also chafe the skin. To test the swimsuit’s comfort and flexibility, rotate your arms and shoulders and do a few squats in the dressing room.

Don’t wear a string bikini or long, baggy swim trunks to swim laps. You want to move comfortably in the water without worrying that your suit might come loose or get tangled.

Goggles
Do try on goggles until you find a proper fit. The eye cups should sit on the bones of the eye sockets. Press the cups to your eye sockets. When you let go, the goggles should stay in place with suction.

Don’t use goggles that are too tight. They should not pinch. After prolonged wear, goggles should not leave very red marks or painful depressions around the eyes.

Swim Cap
Do choose a latex or silicone cap to keep your hair dry. Latex and silicone caps also help prevent body heat from escaping through your head. Allergies to latex, though, are common, and latex is the most fragile swim cap material. Latex caps, though, are the least expensive type.

Do get a silicone cap if you want the insulation of latex but greater durability (or you’re allergic to latex). These caps pull on and off the head more easily than latex.

Do go with a Lycra cap if you some chlorine protection but you don’t mind getting your hair wet. These porous, cloth-like caps are gentle to the scalp and hair, and they stretch to fit all head sizes.

Don’t use a latex or silicone cap if you have a tender scalp and you want to avoid pulling your hair. A new option is a cap with Lycra on the inside and latex on the outside, offering advantages of both types of caps.

Swimming is a good exercise option for people of all ages and fitness levels—even those with disabilities or chronic pain. When you’re in the water, your bones and joints don’t bear all your weight. The vigorous movement of swimming places stress not on your weight-bearing joints but on your muscles.

Strength
While swimming is low impact, it’s still a great way to get strong because swimmers use major muscle groups in both the upper and lower body. And water offers 12 times more resistance than air, forcing swimmers’ muscles to work harder.

Endurance
Muscular strength alone is not the same as overall fitness. Water exercise, though, can build both strength and cardiovascular endurance. Swimming develops muscle strength through water resistance and raises cardiovascular endurance through aerobic activity.

Flexibility
Swimming, in tandem with good stretching, can boost flexibility and range of motion. Water’s buoyancy, resistance and temperature encourage muscle flexibility, and the smooth movements of swimming tend to stretch and lengthen muscles.

Weight management
Regular, calorie-burning exercise is key to successful weight management. People weighing 150 pounds can burn about 400 to 700 calories per hour while swimming, depending on their activity level. Frequent, regular swimming can speed metabolism, lower body fat and improve the body’s ability to burn fat.

Cardiovascular health
Because swimming uses so many muscles and your body is working against water resistance, even a low-key water workout can elevate your heart rate. When you’re swimming, your heart, lungs and circulatory system go all out to deliver oxygen and energy to each of your moving parts.

Overall toning
Olympic swimmers have terrific physiques. Years of training in the water have given them long, lean bodies with toned muscles. Swimming is the perfect sport for anyone who wants to feel fit and healthy—and look it.

What a swimmer experiences when they run out of air is hypoxic pain. This is the burning urgency experienced in the lungs which create an urgent need to draw in a breath.

What the gather of swimmers had to say seemed to be a lot of good advice, which the man was eager to take.

First, he was advised to try swimming sets and increasing the number of strokes between breaths with each set. The way it would work is he would swim one 50 meter length of the pool taking a breath every third stroke of his arms. He could do this about ten times, and then increase the number of strokes between breaths to four. He could repeat this interval until he was swimming seven strokes between breaths, and then gradually repeat the process in reverse.

Another workout actually consisted of standing in one place in the pool. He would take in a deep breath and then submerge. While under water he would slowly and deliberately expel all the air from his lungs. Once he was deprived of air he would resist the urge to emerge from the water and take a breath for as long as possible.

Once the hypoxic pain was too much he would raise up from the water and take in a deep breath, again repeating the process. The real goal of these exercises is not actually to stretch out the lungs. It is in reality to train the lungs to become more efficient at drawing air out of each breath faster. Swimming, overall, should help with lung capacity and efficiency.

A great example of this is the invention of underwater hockey, in 1954. Alan Blake of the at that time newly formed Southsea Subaqua Club created the sport as an apparent answer to all those hockey enthusiasts who thought the sport was either too dry, or too easy to play while breathing.

The resulting sport is certainly one to behold, though at the same time it is also not the easiest sport to watch. As it takes place in the water, spectators must either enter the water or submerge their heads to catch the action. For this reason spectators are often found at the pool’s edge with snorkeling gear.

Inside the pool the teams consist of six players on each team inside the water, and up to 10 players on each team. At the beginning of play a referee will place a three-pound puck about the size of a hockey puck in the center of the pool. Each team will begin play touching the wall of the goal they are defending.

Once the puck is in play there are few rules regarding player placement and movement, with the object being to maneuver the puck into the opponent’s goal using a short, hand-held, curved stick. The sport does include certain fouls, such as hitting anything but the puck with your stick, blocking a player or dangerous shots or passes at another player’s head.

Beyond that it’s pretty much what one would expect with the description ‘underwater hockey’. That really should say it all.

The two main problems you should face in the beginning are whether or not you have the room to spare and if you can afford it. Don’t forget that you will not only get a swimming pool, you will most likely have to have a deck surrounding it, or at least a path leading up to it. Another factor you have to consider happens after the pool is built.

You will need to make sure you budget in the costs for cleaning and supplies and maintenance of the pool. A pool doesn’t magically clean itself, and if you want to swim then you will need to constantly keep up with the care of the swimming pool.

You may also want to install some type of fencing around your yard or pool so that you can have some form of privacy when swimming. This also prevents people from falling into your pool if they’ve been walking around late at night.

If you build a swimming pool in the ground, that can be more expensive. You will also more than likely be limited in how big you can make the pool as well as the size of the pool, especially if you build it yourself.

An above ground pool gives you many more options and is much cheaper to build than the other version. You will find yourself saving more with an above ground pool and you will also save in the long run with items such as building permits and zoning laws.

In the end, choose the swimming pool that you feel best suits you and your family.

If swimming in a swimming pool, you need to remember that most swimming pools are made of concrete or some other hard material. That means that if someone should happen to slip and fall, they could cause some damage to themselves and wind up under water while being unconscious. Make sure your kids don’t ever run when going from one end of the pool to the other. It is too easy to slip and fall on a wet surface.

Make sure you and your kids know the depth of the water at each end of a swimming pool. The depth markers can help you determine what is too deep. Make sure you educate your children on not going to the deep end of the pool without adult supervision.

When swimming in a lake or pond, make sure you have something to protect your feet. Broken bottles or items with jagged edges can be sitting at the bottom of the lake and you may not realize it until it’s too late. If you are going to be on a boat and heading toward a swimming destination, make sure to always wear a life jacket. If you happen to fall overboard or even want to jump out and test the waters, that is not always safe because you have no idea how deep the water is.

Even cold water can be a shock to your system that could cause accidents to happen. By being safe with your children, you can then be aware and able to have a great time.

People have been swimming for a long time. Stone Age drawings of people swimming have even been found in caves. The Bible has also shown references to people swimming.

Organized swimming clubs began in the 1800s and 1900s. This was where people would join clubs and compete against each other. Competitive swimming also grew around this time, and was first introduced into the Olympic Games in Athens in 1896.

In the 20th century, swimming became even more popular with indoor pools now being built. Continuing on to today, swimming is the second most popular activity in the United States. People go to beaches, clubs, lakes and even recreation centers in order to take a splash in the water.

Swimming classes are taught to millions of people all over the world, and people are now teaching their children early how to swim. Many schools and colleges have swimming clubs and compete against each other for titles and championships.

Millions of people each year also watch swimming during the Olympics. Synchronized swimming has also become very popular. That is where a group of swimmers get together and perform a routine that can often blow the audience away.

If you are thinking of taking up swimming, you need to first learn how to swim. Check out swimming classes at your local recreation center or community college. There are swimming classes fit for all ages, so choose one that is right for you and don’t be embarrassed about not being able to swim. Everyone has to learn sometime.

After you efficiently learn to swim, you can then join groups and meet people that have the same interests as you. By joining a swim club or a team and possibly competing, you are getting great exercise as well as having fun doing something you love.

If you don’t know how to swim, don’t be embarrassed. Many people are afraid of water and won’t go near it at all, other than to drink it and shower in it. The first step is finding a class that teaches swimming. Find a class that teaches adults as well as children, that way you will have a nice range in age.

Many city community centers often have recreation areas that include a large swimming pool. Try out one of these and see what kind of classes they offer. You can also go to the local community college and inquire as to what kind of beginning swimming classes they take.

When you first start out, take the time to meet your instructor so you will feel more comfortable with them. Introduce yourself and briefly mention your fears about learning to swim so that they will be able to keep an eye on you and make sure you are adjusting well.

Once the swimming class starts, take your time about going into the water if you feel uncomfortable. Don’t hold up the rest of the class, but enter the water when you feel it is right to begin. You can then catch up to the rest of the class if you need to.

Overall, you need to make sure you listen to instructions and keep yourself as calm as you can. If you start to panic, then it is time to exit the water before you put yourself or someone around you in danger. You can always try again in the next class.

You want to make sure that the first thing you do is teach water safety. Explain all the rules of the pool area and enforce that people follow the rules carefully. Stress the importance of not running near the pool area, because it is very easy to slip and fall in the water, even maybe hitting your head on the way down.

When teaching children to swim, make sure you have a lot of toys in the water. Children are attracted to bright things and by having many toys around, they will be more likely to listen in order to get to play with the toys.

For people that have never swam before, make sure to take it slow. You may only be able to get some of the students to put their feet in the water the first day. That is okay, as it takes some time to adjust to being in the water. Don’t expect a lot from your students on the first day. Let them advance in the class at their own speed.

You want the student to feel comfortable and confident with you. If you push them when they aren’t ready, then they are not going to trust you and will either get angry with you, scared, or not come back to the class. If at the end of the class a person has only managed to step into the water, that’s okay. That’s further than they got in the beginning of the class.

By having a fun and relaxed environment for your students, they will be more than happy to learn how to swim. They will also bring others to your class to learn.

Swimming is great exercise, especially if you do it regularly. Swimming works every muscle in your body and can also be used as a relaxation technique. Swimming is also fun when in a recreational setting. On a hot day, it’s great to take a dip in the pool and cool off with your friends nearby.

Swimming regularly builds endurance as well as muscle strength. You can also get a cardio-vascular workout, depending on what type of swimming you do. While swimming is a great workout, it is not recommended to lose weight due to the body being in colder water.

Swimming is good for the lungs and can also reduce your risk for heart attack and stroke. It also helps keep your joints flexible and is great for people that have a hard time doing land-based exercise. Some people have a hard time running and find that swimming is easier for them.

People with back pain or pregnant woman can have an easier time in the water as it helps with the discomfort of back pain. If you find that you are highly stressed, try swimming. Its benefits have been known to relax and reduce stress levels.

Swimming after having had breast cancer surgery is also recommended because it helps to strengthen the weak muscles. Many times normal exercise like running or bicycling is difficult after surgery. Swimming can help relieve the pain associated with exercise and also helps to lift the spirits of recent surgery patients. Swimming can be taken at a slow pace if need be, and gradually worked up to a faster pace.

Before you begin any exercise program, make sure you talk to your doctor to get the okay from him/her. You made need to take it slow at first, but you will soon find yourself fit and healthy from regular swimming sessions.

An indoor pool can generally be easier to clean, since you aren’t having to pull leaves and dead bugs out of your pool. An indoor pool also allows you to use it year-round in case the mood strikes you.

However, by having an indoor pool, you won’t really be able to lay out in the sun. Many times the beauty of having a pool is sitting outside poolside, so that you can enjoy the outdoors while getting some sun on your body. An indoor pool also has a strong smell of chlorine, since it really doesn’t have a place to vent the fumes.

The pros of an outdoor pool is that it allows you to have outdoor pool parties. No one really enjoys having a party indoors when it is so nice and sunny outside. Having an outdoor pool can greatly improve your social activity.

However, an outdoor pool is generally hard to clean because of all the outdoor items that can fall inside the pool. You may also have unwanted visitors that show up just because they saw that you had a pool. Also, an outdoor pool can only generally be used in the warmer months, so that limits the use you can give it.

Whatever you decide to go with, make sure you research the possible options you have. Just because your friends all have the same kind of pools, doesn’t mean that kind will be right for you. Make informed decisions before you buy.

Swimming caps are increasingly popular and are convenient for many people that don’t want to be bothered pushing back wet hair that may get in their face. Some people want to swim for exercise, and a swim cap helps them keep up that speed and momentum they have gained while in the zone.

Ear plugs are essential for those that don’t want to get water in their ears. Many people are prone to Swimmer’s ear or other ear infections, and ear plugs safely assure that you will get a minimal if no amount of water in your ear.

Some people buy swimming fins in order to train. Swim fins will help you swim faster and will also work to exercise your legs properly. The added extra weight of the swim fins gives your body a little extra workout.

Swim goggles are great for people who wear contacts or otherwise would rather not have chlorine stinging their eyes. Swim goggles are also great for being able to see underwater. If you are swimming for intense exercise, you may want to invest in swim goggles so that you can quickly tell underwater when a wall is coming up and you need to turn around and swim your lap the other way.

If you decide to go with any swimming accessories, make sure you research the best possible equipment that you can buy at an affordable price. Check out reviews of the products and companies.

If you are going to learn to swim, you will want to learn the different types of swimming strokes. The main ones are the breaststroke, the backstroke, freestyle and butterfly.

With the breaststroke, you need to keep your shoulders in line with the water. Use your arms and legs to push together, while both performing the same way. Move your arms out from your chest and to the sides of your body. Then move them back along to center back to your starting position.

The backstroke method is done by keeping your back facing the water and you will move your arms and legs in tune with being able to swim consistently in the water. The backstroke swimmers need to keep an eye out for their surroundings, because upcoming walls are easy to miss when swimming this style.

Freestyle swimming involves keeping one body part above the water at all times. With the freestyle method, there are no consistent moves that must be done together. Swimming freestyle tends to burn up an insane amount of calories.

The butterfly is often the most difficult of the swimming strokes. With this method, your legs will do a sort-of dolphin kick while your arms move behind you, constantly going up and out of the water. The butterfly uses an intense amount of your shoulder muscles, so anyone doing this stroke better be quite fit in their shoulder area or they will suffer the burn later on.

By knowing what type of strokes you will be swimming, it can make it easier to learn how to swim. If you aren’t clear on anything you do, ask an instructor before performing anything, as you may risk hurting yourself or someone around you. But most of all, make sure to have fun while swimming.

If you are swimming in a competition, bad thoughts can arise even while you are in the water and trying to make your time. When bad thoughts come up, try to focus on something that will make your change your thoughts. For example, the moment you think about something negative, focus on an object in your mind. It could be something as simple as a stop sign or a light fixture. Whatever it is, concentrate on that item until your negative feelings go away. A swimmer needs to concentrate on their task first and foremost.

Once you have focused on that object, try to turn it into something positive. Think about the good grades you got in school, or the new friend you made. Or even a funny moment with a friend or family member. The point of the exercise is to make sure you change your negative thoughts into positive ones.

Every swimmer has self-doubt, just like the rest of the world. The key is to recognize that doubt and negativity can hurt your swimming, while positive thinking can only help you swim better. Learning to control your emotions and thoughts can be quite difficult, but if you practice at it you will soon find that you automatically turn those negative thoughts into positive ones.

When starting out swimming, you will have hard times as your body adjusts to the exercise and discipline. This is the most important time where you need to focus on yourself and not on any negative thoughts that may have popped up along the way.

If you are a competitive swimmer, you obviously want to know how your progress is going. Swimmers thrive on being the best and often use a swimming log to check their progress.

If you create a swimming log, you can make it however you like. You can write extensive details about your swims, or very basic information that will quickly help you understand. You can even write in a code no one will know, so nobody has any idea what you are up to!

Use your swimming log to write down your goals. You can make daily, weekly or even monthly goals. When you write them down, adhere to them. There’s no point in writing down your goals if you are going to ignore them. You won’t learn any self-discipline that way. You can use these goals to improve overall changes in your swimming style, or you can use them to fix little things, such as changes in breathing techniques.

When keeping track, do more than write about your workout. Make sure you write down what you ate that day as well as the mood you were in. Also note other things like exams or events that you may be stressed about. Any little detail like this helps so that you can later on determine why you swam the way you did that day.

Make sure that you write in your swimming log as soon as you finish your workout. This is the best time so that you don’t forget any details. You can also update it throughout the day, but after your workout is best when it is still fresh in your mind.

By using a swimmers log, you can improve your performance and even win more when you track what changes you and your body go through daily.

If you have a method you use from start to finish, try starting at the end of your routine and working your way to the start. Doing your swim exercises in a different order will vary the process and make it different for you. You may even find that you like this new way even better.

Try finding a different location to practice in. If you are practicing in the school’s pool, try find another area to swim in such as the community rec center. You will have a different surrounding and be around different people. You may even make new friends that you end up training with.

Try changing the times of your workout. If you normally work out early in the morning, switch it to the afternoon or evening. Try swimming after you get all your chores done, or even after your studying or homework is done. That way you can get your schoolwork done so that you can do something else you enjoy.

Set different goals. If you work out three days a week, try switching those days around to other ones. If your goal is to swim for one hour on a certain day, change it and only swim for a half hour. You can even break it up and swim for a half hour in the morning and a half hour in the evening.

Make sure you vary your routine enough that it is enough of a change for you and still exciting and fun. This way you won’t burn out too quickly.

When training, you want to make sure you are in shape before you take on something as difficult as competitive swimming. You want to condition your body to the training you will be putting it through. Working out regularly with cardio as well as weights will help you get your body in the shape you want it to be in.

When you enter the pool to train, your body will need to be in the best shape or you will have problems training. While it’s true that swimming helps to burn calories and fat, you will struggle if you find that you are not fit enough in the first place. This is especially important if you have a big event coming up that you want to compete in.

While you are training in the pool, you will also want to be training outside of the pool as well. Regular cardio workouts and strength training is a must in order to keep up the momentum of swimming competitively. Take up running or even something as simple as jump rope. The more you exercise, the easier it will become. You will also see results in the pool when you go to train. You will find that it becomes easy to do your daily routine and that you might even need to toughen it up a bit. A balanced diet is also crucial in your training routine.

Set some goals and make sure you follow them. Everyone needs to have a plan to adhere to, and making goals for yourself will make it that much easier to succeed when you do go for the gold.

Swimming pools contain a lot of chlorine and salt water. These two chemicals can be very harmful to your hair if you do a lot of swimming. Swim caps come in latex, nylon and silicone. While latex swim caps are less expensive, they tend to break or crack more easily than the others.

Swim caps are also useful for racing while swimming. Any hair on the body tends to drag someone behind a little. By using a swim cap, the hair on your head will not hurt your chances of slowing down when swimming.

Some swimmers douse their swim cap in fresh water before putting it on their head. This is so the fresh water can soak up their hair and not allow too much of the chlorinated salt water in.

After swimming, you also want to make sure you take a shower to wash all of those harmful chemicals off of your body and out of your hair. While you may not want to take a shower in the public shower area, do it anyways so that the chemicals don’t have time to dry on your body. Also make sure to shampoo and condition your hair to prevent it from drying out too much. When done, let it air dry instead of blow-drying it.

If you find that the swim cap you are using is hurting your head or feels too tight, try another one made out of a different material. Using a swim cap while swimming takes some getting used to, but once you get used to it you may find that your swim times become faster and you are able to compete in more swimming races.

With Labor day gone and over, many families have said goodbye to a busy summer of activities and headed indoors for their fall and winter activities.
Summertime is often filled with activities that are centered around a favorite lake or the picturesque beach along the ocean. Not teaching your children to swim, could have serious ramifications to their health and well being as they grow to teenagers that are not always monitored by mom and dad.
Teaching your child to swim at an early age is crucial. Many youth have an inherent fear of the water, and getting your little one over that fear early might be a key to their swimming success. Teaching your five-year-old to swim means the entire family can be slightly less self-conscious during those summer swimming activities.
Gone are the days when fathers threw their boys into the local swimming pool, hoping they would have some ability to swim and save themselves. Swimming pools and YMCA’s that teach youth to swim are readily available to most people that live in the cities.
Studies show that inner-city youth that fail to learn how to swim are more susceptible to drowning later in life. In particular, African-American youth have higher drowning rates than those of their caucasion counterparts.
Even though the summer months have ended, many facilities continue to teach youth swimming through the fall, winter and spring months. Even a beginning swimmer, or someone who has never learned to swim can make significant improvements in their swimming abilities in a relatively short time.
That family summer vacation can still be filled with swimming activities for the entire family. Even adults who have never learned to swim can learn the basics of swimming in a short time. Even the ocean won’t seem like such a mighty entity after some short swimming lessons.

Nothing lights up the sports-radio talk shows faster than the discussion on whether something is considered sports or an activity.
Thefreedictionary.com says the definition of a sport is – “Physical activity that is governed by a set of rules or customs and often engaged in competitively.”
Although pool and darts don’t take a lot of physical prowess to complete, you better be prepared for a fight if you tell a pool-player or a dart thrower that what they’re doing is not considered sports.
Breaking down the previous definition of sports, pool and darts seem to meet the criteria of being a physical activity. Although neither may force a competitor to break out in a full on sweat, pool and darts are certainly more than just sitting on the couch.
From the previous definition, pool and darts seem to meet the criteria of what sports are by being governed by a set of rules or customs. It is un-arguable that pool and darts are not governed by rules. Games within the games of both require participants to know the specific rules and customs that govern these activities. Whether it’s 501 countdown in darts, or a game of eight-ball in pool, participants are required to know the specific rules of every variation within these sports.
And finally, pool and darts appear to be sports that are engaged in competitively. Ask any pool player or dart thrower how competitive their sports are, and you would be lucky to find any other answer than, VERY competitive. Each spring, dart throwers from across the Globe gather at state, regional, national and world championships, competitive events.
While the radio talk shows will continue to have actively, and often animated discussions on what is sports and what is not, darts and pool meet the criteria within the definition and must be considered sports.

As more people make the commitment to exercise regularly, swimming has proven to be a viable option for those wishing to avoid the aches and pains that accompany running and other high impact exercises.
When people begin their exercise regimes, they may be horribly out of shape, and significantly overweight. A 400 pound man, can’t expect to run multiple miles, and in some cases might be limited to walking very short distances.
Swimming is a way to get started exercising without the typical pain in the ankles and knees that sometimes stop the exerciser before they really get started. There is nothing worse than starting an exercise routine, only to be so stiff and sore after day one that all the goals and hopes of a healthy lifestyle are washed away before they are really given a chance
The benefits of swimming are not limited to just the obese or a beginning exercise enthusiast. Even high-level runners sometimes substitute swimming into their normal routines, to cut down on mileage and wear on the body. Swimming allows the body to dig into its cardiovascular reserves, without putting excess stress on the feet, ankles and knees.
Finding a place to swim may not be as difficult as you think. Many gyms in metropolitan areas include usage of the pool in their normal monthly fees. YMCA’s are typically equipped with swimming pools, and public pools often offer ‘adult-only’ swim nights for parents and other swimming enthusiasts who don’t want a pool full of hundreds of kids during their workout.
Ever hear of a swimmer getting hit by a car? Unlike runners and bikers that face trucks, SUV’s and other obstacles during their workouts, swimming provides a relatively stress free environment to improve one’s cardiovascular health.
For those looking at putting variety into their routines, swimming, lifting weights and running or bike riding can provide a well rounded routine that keeps the body and mind fresh.

 Swimming is an activity that can be picked up by anybody irrespective of their age and level of fitness. There are many physical benefits to swimming. It is excellent for strengthening and toning the upper body. It is a great way to lose weight. Swimming is also good for increasing your muscle strength and flexibility. It helps to build up your muscle stamina, improves your cardio-vascular conditioning, and also helps in correcting your posture. Swimming also reduces the risk of heart failure and strokes as it lowers blood pressure and cholesterol levels in the body.

Swimming is great for kids who are still in their growing stage. While in the water there is less gravity acting vertically on the body and therefore helps kids to grow taller. Being in the water on a regular basis has other benefits as well. Water helps to soothe and relax the muscles of the body. Swimming also requires one to regulate his or her breathing and therefore has a therapeutic effect on the body and mind. This all combined is a huge stress reliever.

Remember to check with your doctor though before beginning any exercise regime, especially if you are pregnant or have a heart disease. Use that next cash advance to sign up for swimming classes today.  See the health benefits that swimming has to offer in just a few months.

Swimmer’s ear is a fungal infection in the ear that happens when fluid gets caught in the ear and causes bacteria and fungus to grow. This condition is popular in people that swim a lot, such as competitive swimmers.

If you have swimmer’s ear, you will have symptoms such as pain in the ear, itching, swelling and even a drainage of fluid. If you experience any of these symptoms, try going to the doctor in order for them to take a look. You don’t want to mess around with any pain in your ear, as this could cause the infection to get worse which in turn causes more pain, infection and sometimes even hearing loss.

There are many ways that you can prevent yourself from getting swimmer’s ear. After swimming, make sure you dry your ears inside and out. Dab the outside with a towel. Tilt your head to each side to allow the water inside to drain out. You can also dry your ears with a blow dryer as long as it is set on the lowest setting and at least twelve inches away from your ear.

You can also put a few drops of hydrogen peroxide in your ear if you are experiencing any type of pain. This will hep alleviate the pain as well as help the ear to heal.

Make sure you never insert anything in your ear such as a q-tip or hairpin. Putting items in your ear can only make the problem worse and may cause a painful infection.

If you are prone to getting swimmer’s ear, you may want to try wearing earplugs when you swim. This will help from water getting trapped in your ears and will make a more pleasant experience for you when you swim.

If any pain you have worsens, make sure you visit your doctor for medical attention.

As September rolls in, the hardcore sports fan’s enthusiasm rises as they anticipate the months ahead that will include baseball playoffs, college and NFL football, and the beginning of basketball.
By mid September, those same sports lovers from across the country will have some idea how good their favorite football team is. By mid October, some of those fans might be jumping ship as their favorite sports team has fallen out of contention.
Baseball is one of the sports that has the longest season. Spring training for baseball teams begins in February, and the season stretches 162 games before playoffs heat up in October. Will the New York Yankees buy another championship….Will Minnesota hang on in the American League Central…and who wins the tightest Division in baseball, Atlanta or Philedalphia are just a few of the sports questions that will be answered in the coming weeks.
Championships aren’t won in September, but they certainly can be lost if a sports team struggles at the beginning of their season (football), or the end of their season in baseball.
In college football, sports fans of the Boise State Broncos had hopes for their season heightened when the Broncos defeated Virginia Tech in their season opener. The Broncos have a clear path to the national title game with a schedule filled with less than stellar competition.
A sports fan eagerly anticipates baseball heating up in September, and looks forward to the first kickoff of the NFL season, slated for early September. The month of September is not only a starting point for many sports lovers favorite teams, but also the beginning of the indoor season. As families begin moving their activities indoors following Labor Day, the sports fans best and brightest moments are sure to follow.
So tune in sports enthusiasts, your favorite month has only begun!

Football and soccer are the sports of kings!
In the United States, football takes center stage as ESPN talks without limits about the latest NFL and college football sports headlines. Across the Globe, soccer garners the attention as sports lovers follow their favorite teams.
Cross country running is a sport that no one talks about. While many follow their favorite runners during the Summer Olympics, few recognize the accomplishments of those off-road running enthusiasts that participate in sports like cross-country.
Cross-country running for high school athletes takes place in the fall. High school runners typically run on golf courses or other outdoor, grassy sights and over a distance of 5000 meters or 3.1 miles. A good high school runner will put in about 40 or 50 miles of training during the week in preparation for an upcoming race.
At the collegiate level, cross country runners run on the same types of courses, with distances that are slightly longer. A typical collegiate course is between 8000 and 10000 meters long, or five to six miles.
Even your elite long-distance runners that most sports fans see every four years participate in cross country races. A World Championship of cross country is held every year, covering 6.2 miles on course that are often muddy and filled with jumps and other hazards.
One of the great things that non cross-country sports enthusiasts never see is the pageantry and vibrancy of the sport. With high school races taking place on golf courses in the fall, the changing leaves provide a unique background that corresponds nicely with the vibrancy of multi-colored uniforms.
Unlike a track that has flat surfaces, cross-country running courses are often decorated with energy-sapping hills, tight corners and long stretches of flat surfaces where runners gain maximum speed.
Cross country running is unique and under-appreciated in the sports world. If you have never attended a cross-country sports event, contact your local high school and get outside and see what you are missing.

With America’s continued decline in fitness and rise in obesity, getting your child active and involved in sports could be a major contributor to the health and well being of children.
Gone are the days when children went outside and played for several hours during the day. The rise on internet social media and video-games has turned American children into virtual couch potatoes.
Sports are a great way to get children moving. The National Football League recently introduced a program that encourages youth to get outside and play for at least an hour a day. The one element most sports involve is running, and running is a great way to lose weight and stay healthy.
Different children like different sports. Full contact sports like football might be too much for some children. A sport like swimming may not be the answer, especially if your child does not have the proper training or confidence to spend time in the water.
Find out what your child likes to do, and then do it with them. Not only are children registering off the scale, but also adults are leading sedentary lifestyles because of today’s on-line working environment. Playing sports together is a great way for family’s to get healthy and spend time together while doing it.
Many youth don’t even like sports, but there are groups and leagues that provide non competitive sports for both youth and adults. If your child isn’t competitive or doesn’t want the pressure that team sports brings, they can still find something that keeps them actively engaged while exercising.
Even golf, which isn’t considered a physically active sport, forces participants to walk around a course for several miles while working on flexibility and mastering patience and mind control. Youth soccer is exploding across the Unites States, and millions of youth can be found on Saturday morning’s across the country, running around and having fun.
Sports are not for everyone, but encouraging youth to get outside and get moving is a great way to create healthy lifestyles that will last a lifetime.

Okay, so swimming sensation Michael Phelps took the world by storm with his record-breaking haul of Gold medals at the 2008 summer Olympics. But what has the human dolphin been doing since then?
Apparently getting ready for 2012.
Those who watched Phelps glide to perfection in Beijing, probably have lasting image of Phelps in his high-tech swim gear. But swimming has undergone a major change since Beijing. The high-tech body-suits have been outlawed in swimming starting in 2010, and Phelps was one of the first to make the change.
At the World Swimming Championships in 2009, Phelps did something he’s not used to do, and that’s lose! While his fiercest competitors clung to the high-tech body suits, Phelps decided to get ready for the new rule change and swim by the 2010 rule even though he didn’t have to. So while the competition swam to record times, Phelps struggled to make finals of events he had dominated in Beijing.
At the 2010 United States Swimming championships, Phelps and the rest of the competition swam without the suits, and the results were more Phelps-like. Phelps finished second to fellow American, Ryan Lochte in the 200 IM but did win championships in the 100 and 200 meter butterfly and the 200 meter freestyle.
Phelps is easily the hardest worker the sport of swimming has ever seen. With less than two years of training time remaining before the 2012 London games, Phelps will likely get back to his daily routine of eating 10,000 calories and training like a madman.
Already the most decorated Gold medalist in the history of the sport, Phelps will likely add to his record number of 14 Gold’s attained at the last two Olympics. Phelps has admitted he likely won’t take on the same suicidal schedule he did in Beijing, but you can be sure, barring injury and high-tech suit, that the American will find the podium in London.

There’s nothing wrong with playing on the computer after a long day at work. It can be very relaxing, and a lot of people enjoy making a few wagers on one of the sports betting sites. If you want to model, though, you’ll have to do more than that. Do you have a portfolio? Have you had any experience? Do you fit the height/weight profile of the companies you’re thinking of applying to? There’s a lot more to being a model than just looking pretty, but too many people don’t realize that. Instead, they get a few pictures taken and wait for the offers to come rolling in.

Unless they’re incredibly striking and very, very lucky, that generally doesn’t happen. Instead, they languish in their ‘real job,’ wondering why they haven’t been ‘discovered’ yet. If you want to be discovered as a model, you have to show the world that there’s something to discover. Do all the research you can on how a person gets into modeling. Narrow that research down to the companies that you’d like to work for, or the agents you’d like to represent you. Then, research them more carefully. Find out what they want, specifically. If you don’t have it, move on to the next company.

Some agents are more specific about people of a certain height, weight, or ‘look.’ When you find an agent that matches up with your abilities and qualifications, send them your photos. These shouldn’t be things a friend took at the beach. They should be professional photos that were taken with modeling in mind, with professionally done hair and makeup if at all possible. That will give the agent a chance to really see how you look, and you may get to proceed from there.

The need to cover your pool may not sound like it’s related to style or fashion. After all, you’re dealing with algae, dirt, and scum. However, there is a kind of fashion element to the latest in winter pool covers for above ground and in ground pools. Pool covers are very visible to you and your guests when you look out at your backyard or deck.

Some pool covers will give extra protection with a drain so the ugly algae-ridden puddle of water does not collect on the pool cover. A pool cover will lessen the evaporation process, which will also greatly decrease the amount of water inside the pool.

To be most effective, the pool cover should be constructed of a strong tear resistant material such as a woven polyethylene. This type of U.V. stabilized material protects from snow and sun as well as ice. There are some pool covers that feature a black underside that will greatly slow algae growth. Heat-sealed seams will ensure that you pull back the cover next spring and find a crystal clear pool.

For above ground pools, it’s best to have a cable and tightener mechanism anchored to the cover by rip proof metal utilities. Pools are different sizes, so the most flexible covers have an extended two to four foot overlap. This overlap will also accommodate pools with top rails that are wide.

Those who must have their pool warm regardless of the outside temperature do not need to install a heater. Pool covers constructed from a special material can absorb solar energy to heat the pool every day. If the pool is above ground, the solar pool cover can raise the temperature of the water up to 15°F. Solar pool covers have thermal bubbles that retain heat. With a transparent blue color, the sun’s rays can reach the above ground pool for maximum heating.

However, this doesn’t have to be the case.

As many electronic cigarette reviews proclaim, there are ways to return to the swimming you love without refusing the taste upon which you’ve become dependent. With electronic cigarette products, you can inhale only flavor, not the dreaded toxic chemicals.

The notion is brilliant in its unexpectedness: These versions of cigarettes are not soaked in tar. They are instead filled only with the essential nicotine, which allows you to have precisely what you need and nothing more. Every inhalation is free of that barely filtered ash. There is instead only water-soluble elements that will not prove harmful to your lungs; this will help restore your once impressive breathing capacity. You’ll no longer be countering it with regular doses of carbon and arsenic.

You once dedicated yourself to the waves. Your every thought centered on the ocean and its possibilities. (You even thought about the confining pools and shallow rivers. You wanted only to swim. The location never mattered. You were content with any spare drop.) Now, your dedication is given instead to cigarettes. It doesn’t have to be. You can find better alternatives and rediscover what you once loved. It’s now possible.

Swim meets at the Olympic Games are held in regulation 50 meter swimming pools that are divided into lanes for each swimmer. Distances typically swam include 50, 100 and 200 meters or yards and the strokes that are used in competition include the following: the breaststroke, the butterfly stroke, the backstroke and the freestyle stroke.

The breaststroke involves kicking your legs, making sure knees stay as close together as possible, scooping water towards your chest, and then thrusting your arms forward, extending them as far as they will go just before the kicking is repeated. Breaths are taken as the arms are coming down from being extended.

The butterfly stroke, known as the fastest modality in swimming, borrows a few key movements from the breaststroke; however, the butterfly, or “fly” as it’s known to most swimmers, is slightly more complicated and involves synchronizing arm and leg movements in order to maintain movement and speed. The proper technique involves extending your arms beyond your head, palms facing slightly down, and using your arms to push through the water in a sort of semicircle movement that ends with releasing your arms at the waist. While the arms are extended, you’re periodically coming up for air, then pulling your arms down. Meanwhile you are synchronizing your legs with your arm movements, kicking with both feet together in sequence with two kicks per stroke.

The backstroke style involves floating on your back while using one arm at a time to glide through the water, all while kicking both of your feet simultaneously.

The freestyle stroke is based on whatever stroke you choose, though the most popular stroke is the front crawl. This involves breathing to the side with one ear in the water, and alternating leg and arm movements. The swimming distances vary during freestyle competitions and can go up to 1,500 meters.

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Chlorine is widely regarding as the most effective way to disinfect and prevent bacteria from forming on swimming pools. However, recent research reveals that too much exposure to chlorine can lead to significant respiratory issues, as evidenced by the following two studies:

A recent study conducted by researchers in Belgium and published in the September 2009 issue of Pediatrics found that teenagers who spent more than 1,000 hours in a swimming pool had more than eight times the risk of developing asthma, allergies or other breathing disorders, compared to teens who swam in pools that were disinfected using copper-silver disinfectants.

In another study, researchers at the American College of Sports Medicine found that chlorine levels such as those found in public and home swimming pools may lead to increased breathing problems and a condition known as exercise induced bronchoconstriction in trained swimmers.

The researchers studied the effects of chlorine in two different concentrations, including 0.5 parts-per-million (PPM) and 1.0 PPM (the latter of which is typically found in home and public pools) had on the lung capacity of trained swimmers. Testing was conducted after the swimmers swam in pools with different chlorine concentration levels, as well as after they ran or cycled next to the pools. The researchers found the incidence rate for respiratory trouble was slightly less than 20% when swimmers swam or exercised near the pool with 0.5 PPM; however the incidence rate for respiratory issues climbed to more than 60% when swimmers were exposed to the pool containing a concentration of 1.0 PPM. These findings were regardless of whether the swimmers had a history of prior breathing problems.

The researchers said they had suspected that chlorine played a significant role in the respiratory health of swimmers and cautioned those who swam regularly to be aware of the chlorine concentration levels in the pools in which they are swimming.

They noted that swimming is an exercise that’s generally recommended for those who already have breathing problems, such as asthmatics, and recommended that those with respiratory issues should seek out pools with chlorine concentrations of less than 0.5 PPM.

Swimming with kids can be a fun, healthy activity for the whole family. And families who own pools say nothing beats the convenience and enjoyment of swimming in their own backyards—anytime, year round. But owning a pool comes with the responsibility for safety awareness, especially if children are nearby.

Drowning is the second leading cause of accidental death in children in the U.S. And recent studies show that, in some states in the nation’s Sunbelt, where more families own pools, drowning is the number one cause of accidental in children under age five.

What are other key statistics regarding children’s risks and dangers when they’re around swimming pools?

• Nationwide more than 300 children under age five drown in residential swimming pools every year. More than 2,000 children in this age group are treated every year in emergency rooms for submersion-related injuries.

• Medical costs for submersion patients can start from about $2,000 for a victim who fully recovers to nearly $100,000 if the patient has brain damage. Victims with severe brain damage can require extended hospital stays (more than four months) and costs can exceed $150,000.

• A recent study by the U.S. Consumer Product Safety Commission (CPSC) showed that 65 percent of children’s drowning and submersion incidents took place in a pool at the child’s house. Thirty-three percent of the incidents were in a pool at the residence of friends or relatives.

• The CPSC study showed that pool submersion incidents happen fast. Seventy-seven percent of the victims had been missing from sight less than five minutes.

• The study showed that, during most incidents, a parent was on site, but 69 percent of the children were not expected to be near the pool.

• Toddlers are most at risk, reported the CPSC study, because they are most likely to engage in unexpected behaviors. Seventy-five percent of submersion victims were between the ages of one and three. Most (65 percent) were boys.

• The victim’s welfare depends on how quickly the breathing process is restarted, said the study. Seconds matter when trying to save a child from death or brain damage

Many styles are available to choose from in the area of swimwear for fitness with many neat patterns and colors, but there are some elements about them that are similar. First of all, the swim suits usually have a high neck so that the water resistance doesn’t drag you down. Also, the straps on the suit are crossed in the back for more stability and so that they don’t fall down when moving your arms during swimming.

Additionally, the swim suits used for fitness or competition are usually one-piece rather than two-piece. It is pretty impractical to wear a bikini or a tankini type of swimming suit when really actively swimming because they aren’t made to resist the water very well and won’t stay where you want them to when pushing off a wall or doing a turn. However, there are some two-piece swimming suits made specifically for fitness swimming that can be used that are made with a higher waist and sports-bra like top, but they do tend to be more expensive than the one-piece ones. And the one-piece swimming suits are still considered the standard and are what is worn during swimming competitions.

Some common variations occur in the different types of swimming suits. The thickness of the straps varies from style to style and really is based on personal preference. Depending if you are outside in the sun and how often you are swimming tan lines might play a role on the strap you prefer. Also, the type of material used to make the suit can differ from being polyester or nylon/lycra. Most of the swimming suits are made from nylon/lycra, but they tend to become stretched out and wear out quickly. A polyester suit might be harder to find, but they don’t wear out as fast and are great for practice.

In 1696, the French writer Melchisédech Thévenot published The Art of Swimming, in which he described a breaststroke similar to the one we use today. This book was became the standard reference for swimming, and one of its many readers was a young American named Benjamin Franklin. In fact, Franklin, an avid swimmer, is credited with the invention of swimming fins. In 1708, the first known lifesaving group began in China. Early swimming clubs (primarily focused on lifesaving) were also formed in Sweden, Holland and Great Britain, and soon similar groups were established all over the world.

By 1844 swimming was well established as a competitive sport in England, but British swimmers used the breaststroke. In a swimming exhibition that year, a group of North American Indian swimmers demonstrated a speedy but unconventional technique that shocked onlookers called “totally un-European.” Europeans shunned the technique for more than 30 years until an Englishman named John Arthur Trudgen reintroduced a variant of the stroke, later known as the front crawl, to the British after he learned it from Native Americans while in South America. The stroke, then called “the Trudgen,” quickly became popular in England and around the world, revolutionizing competitive swimming.

Swimming was an event in the first modern Olympic games in 1896 in Athens. There were three freestyle events, open only to men, and one freestyle event open only to Greek sailors. The swimming competitions were held in the cold waters of the sea (the Bay of Zea, off the Piraeus coast) because organizers were unwilling to spend money to construct an indoor pool.

The first modern Olympic games in 1896 in Athens included four swimming events, all freestyle, open only to men. Alfred Hajos of Hungary won the first swimming gold medal in the modern Olympics for his time of 1:22.20 in the 100-meter freestyle.

At the next Olympic Games in Paris in 1900, women were still excluded from swimming events. Baron Pierre de Coubertin, a French scholar and sportsman who developed the modern Olympic Games, held the belief (common in Victorian times) that women were too frail for athletic competition. The swimming events at the Paris Olympics included three unusual experiments: an obstacle course for swimmers, a test of underwater swimming endurance, and a 4,000-meter event—about 2.4 miles, or 80 lengths of a 50-meter pool, the longest swimming event in competition thus far. (British swimmer John Arthur Jarvis won the event, clocking in at just under one hour.) None of these events was included in future Olympic Games.

Australian swimmer Richmond Cavill (known as “Playboy Dick”) used his own improved version of the “Trudgeon” crawl in the 1902 International Championships in England. His improvement: the flutter kick. He set a world record in the 100 yards, leaving in his wake all Trudgeon-style swimmers. His technique, labeled the “Australian crawl,” rapidly gained popularity. In 1950 the term “Australian crawl” was shortened to “crawl,” and then became known as the “front crawl.”

In 1907 the Australian swimmer and vaudeville performer Annette Kellerman brought to the New York Hippodrome Theater her “water ballet” act, which she performed in a glass tank. She is now credited with inventing the sport of synchronized swimming. Her snug-fitting one-piece bathing suit caused a scandal, and she was arrested on a Boston beach for “indecent exposure.” (At that time women were expected to wear a layered outfit consisting of a dress, bloomers and leggings when swimming.) She thereafter became an advocate for a woman’s right to wear a one-piece bathing suit, and she introduced her own line of women’s one-piece swimwear, which became known as the “Annette Kellerman,” now seen as a pioneering step toward modern swimwear for women.

Women were first allowed to compete in Olympic swimming events in the 1912 Summer Games in Stockholm. Twenty-seven female swimmers from eight nations participated. The Australian swimmer Fanny Durack, in the 100-meter freestyle, won the first gold medal in a women’s Olympic swimming event. The 1912 Summer Olympics are also notable for being the first Games in which electric timing devices were used.

In 1922, the German-American swimmer Johnny Weissmuller became the first person to swim 100 meters in under one minute, using the Australian crawl. Weissmuller, in his 10-year swimming career, won five Olympic gold medals, 52 U.S. National Championships and set 67 world records. His worldwide popularity helped spur interest in swimming as a competitive sport and recreational activity, and the 1920s are regarded as a “golden age” for the sport of swimming. Also in 1922, the American swimmer Sybil Bauer, competing in the 440-meter backstroke, became the first woman to break a men’s world record.

For swimming events at the 1924 Summer Olympics in Paris, pool-lane dividers made of cork were introduced, as well as lines on the bottom of the pool to help orient swimmers.

New York-born Gertrude Ederle became the first female swimmer to complete the 35-mile swim across the English Channel in August 1926. Her swim began at a cape in northern France and ended 14 and a half hours later on the southeast shores of England. Her record held until 1950, when American swimmer Florence Chadwick traversed the Channel from France to England in 13 hours and 20 minutes. The following year, Chadwick crossed the Channel again, from England to France, making her the first female to swim across the Channel in both directions.

In the late 1920s the competitive swimming community began the scientific study of swimming to improve technique. University of Iowa coach David Armbruster devised the underwater observation window and began filming swimmers underwater. The Japanese also used underwater filming to study the mechanics of swimming strokes, and Japanese swimmers excelled at the 1932 Summer Olympics in Los Angeles, winning 12 swimming medals, the most of any country.

Armbruster combined these arms movements with a “dolphin kick” (performed with the legs kept together to move like a fish tail) developed at the same time by University of Iowa swimmer Jack Sieg. The “dolphin kick” was not allowed in competition, but a few swimmers used the new “butterfly arms” in breaststroke competitions in the 1936 Summer Olympics in Berlin. Two years later most competitive breaststroke swimmers were using the butterfly style, but the stroke was not accepted in competitions until 1952, when it was recognized as a separate stroke with its own rules.

By mid-20th century, Australian competitive swimmers had refined backstroke movements so that the arms were bent underwater instead of held straight, thereby increasing speed and reducing exerted force. This modified stroke eventually became the preferred backstroke method used in competitions worldwide.

Breaststroke swimmers, in search of greater speed, began trying to reduce the number of times they needed to break the water surface. At the 1956 Summer Olympics in Melbourne, Japanese swimmer Masaru Furukawa surfaced only into and out of his turns, and won the gold medal in the 200-meter breaststroke. After the 1956 Olympics, breaststroke swimmers copying the technique of swimming without surfacing led to cases of oxygen deprivation and swimmers losing consciousness during races. FINA, the international governing body of swimming, thereby introduced stricter rules limiting the distances that breaststroke swimmers were allowed to swim underwater.

The GraduateOne of the most acclaimed American movies of the 1960s, The Graduate (1967) is about Benjamin Braddock (played by a young Dustin Hoffman), a recent college graduate who has no idea what he wants to do with the rest of his life. The summer after college, he spends lots of time lounging on an air mattress on his parents’ backyard swimming pool, while the soundtrack plays Simon and Garfunkel’s “Sounds of Silence.”
It’s a Wonderful LifeRanked high on many “best movies of all time” lists, It’s a Wonderful Life (1946) follows George Bailey (James Stewart), a troubled savings and loan manager who contemplates suicide. A memorable flashback has George on a date with Mary (Donna Reed) during which they’re dancing the Charleston at a high school hop—and the gymnasium floor opens to reveal a swimming pool underneath. This famous pool, located at Beverly Hills High School, is still in use.
Harold and MaudeNumber 45 on the American Film Institute’s list of 100 Funniest Movies of All Time, Harold and Maude (1971) is about Harold (Bud Cort), a young man obsessed with death who likes to stage his own suicide. During one brief, hilarious scene, Harold, wearing a suit, lies face down in his mother’s backyard pool while she swims by, blithely ignoring him.
Bathing Beauty (Esther Williams)The swimmer/movie actress Esther Williams had her first starring role in Bathing Beauty (1944), a musical about a swimming teacher (Esther Williams) at a girl’s college. The extravagant “water ballet” scene, featuring female swimmers who dive one by one into a pool and then surround their “queen” as she performs graceful swimming maneuvers, became internationally famous.
Something’s Got to GiveThis 1962 American film was Marilyn Monroe’s last movie, and was abandoned after she died in August 1962. Much of the footage was not seen for years after Monroe’s death. The movie is now known for its famous scene in which Monroe’s character is swimming nude in a pool at night and she is calling out to the character played by Dean Martin to join her.

Today Annette Kellerman gets only a brief mention in write-ups of 20th century swimming, but in her day she was a worldwide sensation as an athlete, performer and spokesperson for women’s fitness. She deserves a larger place in our history books for the many “firsts” she earned during her remarkable life.

Because of childhood illness, young Annette wore iron braces on her legs. When she was seven a doctor suggested she remove her braces and take up swimming. At age 15 Annette set a world record in the mile. In 1904 she drew crowds when she swam across London’s Thames River—a feat no one, man or woman, had ever accomplished. She was one of the first women to attempt to swim across the English Channel; she tried three times but didn’t finish. Still, she continued to outrace male swimmers in exhibitions throughout Europe.

In major U.S. cities she performed a “water ballet” act in a glass tank, and became the best-paid vaudeville star in the country. Kellerman is now credited with using moves that introduced the sport of synchronized swimming. In Boston she was arrested for “indecent exposure” when she wore a tight-fitting, one-piece swimsuit on the beach—a departure from accepted ladies’ swimwear: a cumbersome ensemble including a dress, bloomers and tights.

Her fame led to a career in the movies, notably as the star of A Daughter of the Gods (1916), the first million-dollar production. The film is also notable for Kellerman’s nude scenes, marking her as the first star to appear nude in a high-budget movie.

She became an advocate for health and exercise, particularly for women, and she wrote the first-ever diet and fitness book, Physical Beauty: How to Keep It. She designed and marketed a popular swimsuit known as the “Annette Kellerman,” now seen as the first modern swimsuit for women.

Kellerman and her husband retired in her native Australia, where she kept fit by swimming daily. In November 1975, she died at age 89, and her ashes were scattered over the Great Barrier Reef, in keeping with her wish to be reunited with the sea.

Accidental injury is the leading cause of death among children ages one to 14 in the U.S., according to a study by Safe Kids USA. One of the top risks for young children is drowning—and this risk is especially high if the child’s family owns a swimming pool.

Studies by safety groups have shown that at the time of most drowning incidents, a parent or a caregiver was supervising the child at the house, but the child got out of the adult’s sight—sometimes for just a few minutes.

Adult supervision is the first line of defense against children’s drowning death or injury, but the National Drowning Prevention Alliance says that “layers of protection” are vital. Swimming pool owners need several barriers to ensure the safety of children in the proximity. Another important “layer of protection” is an isolation fence that forms a barrier around the swimming pool. Studies have shown that isolation fences, used properly, can prevent up to 90 percent of drownings among children under age four.

What are the characteristics of effective isolation fences?

First, fencing around the property might keep neighbors’ kids away from the pool, but for the safety of children in the home, there must be a fence completely surrounding the swimming pool, isolating it from the house.

The fence should be at least four feet high and have no footholds or handholds a child could use for climbing. Vertical fence slats must be less than four inches apart so even a small child cannot squeeze through.

Gates must be self-closing and self-latching. Magnetically triggered latches have been shown to be the safest and most reliable because, unlike gravity latches, they do not mechanically resist closure. The latch should be high enough to be out of the reach of a child. Inspect swimming pool gates at least once a day to be sure they self-close and self-latch every time.

Never prop open the gate for any reason. Tell visitors and workers not to prop open the swimming pool gate. Many reports of toddler drownings cite a propped-open gate as a contributing factor.

Are you a swimmer who’s just taken up the sport? Are you new to lap swimming in public pools? You might be surprised to learn that lap swimmers have a generally understood “code of etiquette.” Follow these guidelines to make the most of your lap-swimming workout, to stay friendly with fellow swimmers and to avoid injuries.

Know how to choose a lane. It’s often tough, especially during peak hours, to find a lane that isn’t occupied—sometimes with several swimmers. Note the speed of the swimmers in each lane. Often there are slow, medium and fast lanes. Choose the lane with swimmers who match your speed. Enter the lane at the shallow end, preferably when no swimmers are near.

Should you “split”? If there’s only one swimmer in the lane, it’s usually OK to split the lane—meaning, both swimmers use one side. Stay on your side. It’s considered poor manners, not to mention dangerous, to hog a shared lane by swimming down the center. You risk striking, or getting struck by, another swimmer.

Or should you “circle”? If there are three or more swimmers in a lane (including you), it’s often best if all swimmers swim in a “circle.” This means that all swimmers swim up one side of the lane and back on the other side, generally in a counter-clockwise direction. With circle swimming, it’s especially important keep the same pace as other swimmers.

Know how to pass. Even if you’re swimming with others of similar speed and ability, you might need to pass, or be passed. To pass, tap the swimmer’s foot lightly once, the lap swimmer’s universal “passing signal.” If a swimmer taps your foot, stop at the wall and let the person go ahead. Don’t stop in the middle of the lane. Also, don’t speed up to prevent the swimmer from passing.

Don’t jog or walk in the lanes. It’s a pet peeve of veteran lap swimmers when people enter the lane and then walk instead of swim. Pool users who want to “aqua jog” should keep to a pool area that isn’t set aside for lap swimming.

Front Crawl

Called the “freestyle” by competitive swimmers, the front crawl is the fastest stroke overall. Although a “freestyle” competition officially means that swimmers can use any stroke in the race, swimmers will almost always go with the front crawl for its speed and efficiency. Because lifting the head out completely of the water reduces speed, expert racers learn how to turn the head out of the water only high enough to take a breath.

Backstroke

Also known as the “back crawl,” this is the only competitive stroke done on the back—which makes for easier breathing, but it’s hard to see where you’re going. It’s also the only competitive style for which swimmers start in the water instead of diving in. Until the mid-20th century, backstroke swimmers held their arms straight in the underwater push, but Australian swimmers discovered using a slightly bent arm underwater improved speed. The bent-arm technique thus became the favored method worldwide.

Breaststroke

Generally considered the slowest of the competitive strokes, the breaststroke is difficult to learn and to master. Performing the breaststroke requires superb timing, and swimmers can be disqualified from a race if they miss even one stroke. A popular stroke with recreational swimmers because of its leisurely pace combined with its excellent aerobic benefits, the breaststroke is done by pulling the arms along the body while legs do a “frog kick.”

Butterfly

The newest stroke to competitive swimming, the butterfly was first swum as a separate Olympic event in the 1956 Summer Olympics in Melbourne. Called the “butterfly” because of its wing-like arm movements, the stroke is considered by many swimmers to be the most difficult stroke to perform well. The powerful pull-and-push movement with both arms makes the butterfly’s peak speed even faster than that of the front crawl, but the stroke’s recovery phase makes it slightly slower than the front crawl during a race.

We’re all familiar with the range of swimwear we’d see on a trip to the pool or the beach—anything from boardshorts for teenage guys to one-piece Speedos for serious female swimmers. But swimwear wasn’t always so varied as it is today, or so revealing. Here are some interesting facts about fashion trends in swim attire in the 20th century and earlier.

Mid-1800s: Women wear “swimming gowns” made of wool or flannel (fabrics that don’t become see-through when wet). Weights are sewn into the hems so the dress won’t rise in the water. Men’s suits are also wool, with long sleeves and full-length legs.

Turn of the 20th century: Early swim trunks for men are introduced. More modern in appearance, this attire is still cumbersome: when wet, the trunks weigh as much as nine pounds.

1907: Swimmer and water-ballet performer Annette Kellerman is arrested on a Boston beach for indecent exposure. Her form-fitting, one-piece swimsuit revealed her arms and legs, scandalizing other bathers.

1920s: Although still made mostly of wool, swimwear for men and women now features colorful patterns, leaving behind the drab shades of gray and black that had been the only acceptable colors for swimwear.

1930s: Swimsuits made of cotton are finally becoming widely worn. In the early 1930s, a chest-revealing swimsuit, called the “Topper,” is introduced for men. The detachable top could be zipped away from the trunks. Still a daring concept even for men, the topless suit elicits disapproving stares at the beach—and sometimes arrest for indecent exposure.

1947: The first “bikini” is introduced after World War II. Modest compared to current versions, the early bikini is essentially shorts and a crop top that exposes a small section of midriff. The suits were named for Bikini Atoll, islands in the Pacific Ocean and the site of nuclear weapons testing. It is theorized that the swimsuit creators believed the bikini swimsuit would produce an explosive cultural shock that was equivalent to that of the atomic bomb.

Flying Gull
In 1844, a group of Native Americans, including a man named Flying Gull, gave a swimming exhibition in England that featured their version of the front crawl, which had long used by indigenous people in the Americas—but was unfamiliar to British swimmers, who raced using the breaststroke. In a race, the Native Americans handily defeated the British, with Flying Gull capturing the medal. Even though Flying Gull’s style was obviously much faster than the British breaststroke, European swimmers continued to shun the stroke for decades, claiming that it was “totally un-European.”

John Arthur Trudgen
Around the year 1873 British swimmer John Arthur Trudgen reintroduced to England a variant of the front crawl that he’d learned from Native Americans when he was visiting South America. This stroke came to be known as the “trudgen” and rapidly caught on with swimmers around the world because of its speed.

Matthew Webb
The first known person to complete the swim across the English Channel, steamship captain Matthew Webb swam from the Strait of Dover, England, to Calais, France, in under 22 hours, on August 25, 1875. More than 30 years would pass before another swimmer would complete the arduous swim across the Channel.

Gertrude Ederle
On August 6, 1926, a New Yorker named Gertrude Ederle became the first female to make the 35-mile swim across the English Channel. Her cross-Channel swim time of 14 hours and 30 minutes held as the fastest for 24 years.

Adolph Kiefer
In 1935, as a 17-year-old, Chicago-born backstroke specialist Adolph Kiefer became the world’s first person to swim the 100-yard backstroke in less than one minute. In more than 2,000 swimming races in his career, Kiefer lost only twice. As an officer in the U.S. Navy during World War II, Kiefer taught thousands of Navy soldiers how to survive in the water.

Swimming has also been used as a method of rehab or improvement in motor function for accident victims and the disabled. While swimming allows people to be in a weightless environment it’s also ideal for all ages. Learning how to properly swim at a young age makes all fear of drowning disappear, which allows families and friends to enjoy the water anytime. For instance, during vacations and holidays the water can be a great way to getaway and to get where you want to go. Cruise deals offer a vacation with its own fitness center as big as an ocean.

Not only does a cruise take you by way of the waves, but a number of pools are normally present on various decks so that passengers can enjoy the water before arriving on exotic islands such as, the Bahamas or the Caribbean.

If you’re an avid swimmer, you might be prone to a condition called swimmer’s ear, or otitis externa. Often seen in children who swim a lot, swimmer’s ear begins with an itching and slight redness in the ear canal. If untreated, symptoms can progress to severe pain and redness in the ear, muffled hearing and discharge of pus.

If tugging on your earlobe or plugging your ear causes pain, it’s likely swimmer’s ear, an infection of the ear canal. Swimmers can be prone to this condition because repeated exposure to moisture strips away the protective coating on the thin skin of the ear canal.

It’s best to see a doctor as soon as symptoms appear instead of waiting until the ear canal becomes seriously inflamed. A doctor will usually prescribe antibiotic eardrops to treat the infection. Until the infection is cleared, which can take up to 10 days, you should keep water out of your ears.

Ways to Prevent Swimmer’s Ear
Dry your ears after swimming, bathing and showering. Tip your head to help water drain from your ear canal. With a soft cotton towel or cloth, slowly and gently dab moisture from your outer ear.

Don’t stick objects into your ears. Cotton swabs, hairpins or paperclips can irritate the skin of your ear canal and push material, such as wax, skin flakes and germs, deeper into the canal.

Avoid unclean water. If you’re susceptible to swimmer’s ear, steer clear of swimming in ponds and lakes because water quality is uncertain.

Use homemade preventive eardrops. After each swim, mix one part white vinegar and one part rubbing alcohol and pour about five drops of the solution into one ear canal. Keep the solution in the canal for five minutes. Do the same to the other ear canal.

Watch out for hair products. Put cotton balls in your ears when you’re using substances like hair sprays and hair coloring products.

Safety
Although drowning rates in the U.S. have fallen by about 50 percent since 1985—largely due to increased public awareness of swimming safety—drowning is still the second leading cause of death for children. Learning how to handle themselves in the water is the chief reason kids should take swimming lessons. Children under age four aren’t seen as being developmentally ready to learn how to make front-crawl swimming strokes, but they can get introduced to feeling comfortable and confident in the water. The AAP warns that taking swimming lessons will not make children “drown proof,” but evidence shows that lessons can make swimming a safer activity for kids.

Fitness
Swimming can be an ideal sports activity for kids because it’s a low-impact way—less risk of injury—to build strength, endurance and coordination.

Confidence
Swimming lessons give kids the chance to learn how to work toward mastery of a physical skill. They’ll learn to not only feel safe in the water, but also how to keep improving their adeptness as athletes in the pool. Learning how to swim is a vital life skill—an important milestone in kids’ development.

Social Development
Playing games in the water with friends and family offers kids fun opportunities to socialize. Kids like to swim with other people—initially, parents and instructors; as children get older, play dates with peers.

Athletic Challenge
For some kids, swimming lessons can be an introduction to the world of competitive swimming. Some swim teams begin accepting children as young as age five. Kids compete with others in their age group in events for these four strokes: butterfly, backstroke, breaststroke and freestyle. Young swimmers can compete throughout high school and college. The most talented and ambitious swimmers can aim for the top of the sport: the Olympic Games.

There’s no question that swimming benefits your body—greater strength, fitness and flexibility—but exercising in water can do lot of good for your head, too. Swimming can energize your mind, lift your spirits and enhance your sense of well-being. Avid swimmers say nothing beats the calm yet energized mental state brought about by a vigorous session in the water.

Stress relief
Swimming can be an ideal way to take a break from worries, pressures and negative distractions. During your swim time, it’s just you and the water. You are free to focus on nothing but the rhythm of your strokes.

Meditation
Many swimmers report attaining a satisfying frame of mind while swimming that resembles a meditative state. The repetitive strokes, rhythmic breathing, quiet of the water and lack of distractions can lead to a “swimmer’s bliss” that stays with you long after you’re out of the pool. After all, our bodies consist of about 60 percent water, so it’s no wonder we can feel a primal gratification in being enveloped by water.

Self-esteem
Keeping a regular swimming schedule can entail self-discipline, goal setting, time management and prioritizing—all of which raise confidence in our ability to set and meet goals. Add to this the mental and physical satisfaction of exercising in the water. And don’t forget how great it feels when those extra pounds fall away!

Mental acuity
Research indicates that swimming, like all aerobic exercise, may protect against mild cognitive impairment by increasing blood and oxygen flow to the brain and lowering risk of cardiovascular diseases that can harm brain function. Scientists also say that regular aerobic exercise helps the brain work at top capacity by creating new nerve cells and boosting brain chemicals.

Less depression
Many current studies of the brain during physical activity indicate that exercise can have effects that are similar to antidepressant medications. During exercise, levels of mood-lifting brain chemicals are raised—and levels can stay elevated days after the exercise session. Brisk exercise like swimming also can help you get a good night’s sleep, which wards off depression.

Armed with some knowledge and caution, though, you and your family can have plenty of safe fun at your favorite lakes.

Watch the Kids

Children need to be constantly watched around water. Babies and toddlers can drown in only a few of water. Young children should have an adult swimmer within arm’s reach at all times.

Even children who know how to swim are at risk for drowning. Always keep them in sight.

Have young children and weak swimmers wear snug-fitting, U.S. Coast Guard-approved life vests. Inflatable “water wings” do not offer adequate drowning protection.

Know the Risks

Check the weather report before you go. Stay home if bad weather is expected. If weather conditions change for the worse while you’re in the water—especially if there’s thunder and lightning—get out immediately.

Lake waters might hide sharp rocks, glass or trash. Wear aqua socks or water shoes.

Walk carefully into the water. Lakes might be shallow near the shore and then suddenly get deep.

Don’t dive into water. You can’t be sure how deep the water is, and large objects (like rocks and boulders) might be hidden underneath.

Avoid water that has floating mats of algae. This might be “blue-green algae,” which is toxic to humans and pets. Don’t swim in algae-covered water—and don’t let pets drink from it.

Practice Water Safety

Always swim with a “buddy” and only in designated areas marked by buoys and ropes and supervised by lifeguards.

Be aware of any recreational activities happening nearby, such as boating, canoeing, water skiing and windsurfing.

Keep watching yourself and the kids for these signs: fatigue, hunger, cold, too much sun.

Freestyle or front crawl
The front crawl (known among competitive swimmers as the freestyle) is the most widely used stroke, and the fastest and most efficient. Face down in the water, the freestyle swimmer pulls the arms through the water in alternating movements, in a windmill-like motion. Freestylers use a “flutter kick” for propulsion and balance.

The freestyle rigorously exercises the tricep muscles (the back of the upper arms), biceps (the front of the upper arms) and deltoids (the rounded part of the shoulders). Freestyle also works out the abdominal muscles, pectorals (chest muscles) and gluteals (muscles in the buttocks). The flutter kick uses the quadriceps (thigh muscles) and the abdominals.

Breaststroke
The most popular stroke among recreational swimmers, the breaststroke is done with the chest facing the water. The swimmer pulls the arms along the body while legs do a “frog kick.”

The water-resistance properties of this stroke particularly challenge the inner and outer thigh muscles, the calf muscles and the triceps.

Butterfly
The most difficult stroke to master, the butterfly employs the legs and feet in a wavelike “dolphin kick.” The swimmer sweeps the arms into the water with a circular motion.

The arms’ rotation builds the shoulders’ deltoid muscles, the trapezius muscles (around the neck) and, in lesser roles, the biceps and triceps. Abdominals undulate the torso and the back’s broad lateral muscles provide stability. The dolphin kick works the gluteals, quads, hamstrings (the rear thigh muscles) and calves.

Backstroke
Similar to freestyle except that the swimmer lies on the back, this stroke uses a windmill-like motion of the arms. The swimmer continuously flutter-kicks the legs.

This stroke uses many of the same muscles as freestyle, but it gives a more intense workout to the back muscles and hamstrings. Also exercised are the biceps, triceps, forearm muscles, shoulder muscles, pectorals, abdominals and calf muscles.