When is Not a Good Time to Swim?

Swimming is great for overall health and fitness but there are times when it is better not to swim and put yourself or other swimmers at risk.

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.

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Is there any way to treat allergies manifesting from swimming pool water?

Some swimmers are not very tolerant of the chemicals in the pool water and they suffer from frequent allergies and rashes on their body. This adverse effect forces them to stop swimming for a while until they repeat these attempts to acclimatize to pool water again and again.

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.

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Do packaged products such as energy drinks and candy bars help Swimmers?

The proliferation of energy bars, energy drinks, energy tea, and several such products geared towards athletes and non athletes, young and old has every one wondering if this is just a passing or enduring fad or is there any benefit in consuming these products on a regular basis.

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.

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What is the best time to swim- morning, noon or night?

One only has to go to the nearest community pool to realize that swimmers do not have any collective preferences on what time of the day they would like to swim.

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.

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Do swimsuit models encourage healthy lifestyles?

Every season there are several sports magazine owners who publish magazines with both male and female models as well as athletes in attractive swimsuits to sell their magazines and create publicity or buzz for their advertisers.

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.

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What kind of nutrition is recommended for regular swimmers?

The type and quantity of nutrition necessary for good health and well being for swimmers depends on the duration, intensity and purpose of the swimmers.

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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What type of swimwear is recommended for swimming?

Kaya showing off her first place medal for win...

Image via Wikipedia

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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What type of goggles should be used for swimming?

SealMask watersport goggles made by AquaSphere

Image via Wikipedia

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.

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Is regular fluid and electrolyte consumption required during lap swim?

Casual swimming is done by most people by the time they turn 20, and many among these take to swimming on a regular basis for their fitness needs. The people who swim regularly can train themselves by either doing a non stop lap swim for 1-2 hours or short sessions of 5-10 minutes interspersed with 1-2 minute breaks.

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.

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Is stretching or yoga good for body before long distance lap swimming?

Although swimming is one of the safest and least impact prone forms of exercise, long distance non stop lap swim can lead to chronic back problems if proper and methodical warm up exercise such as stretching or yoga is not performed before hand.

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.

Filed Under: Excercises, Swimming Tagged With: , ,
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