Swimming is a sport with many benefits. For those who rarely swim, 3 kilometers sounds like a lot. But if you swim often, you’ll realize it’s not as much as we thought. Every week, if you spend 3 days swimming, each swim 1km (ie 10 rounds of swimming in a 50m pool), then swimming 3 km per week is completely feasible. Let’s find out why we should swim 3km per week and what are the benefits of this through the following article.
What are the benefits of swimming?
1. Flexible and durable
This is arguably the number one reason to add swimming to your workout routine every week. You build strength in your lungs and muscles by swimming more often. In fact, you can use swimming as a way to endure activities like a marathon. Swimming helps you use oxygen more effectively in all physical activities. When you breathe more and use oxygen better, you will be less tired, because oxygen is an important source of energy in the body. Therefore, it can be said that swimming helps you to have more energy and helps you to be more alert.
2. Exercise without sweating
If you are one of those people who want the benefits of exercise without getting too hot and sweating, then swimming is the best option for you. For some, this is a huge plus. It’s hard to find a better exercise than swimming if you don’t like sweating. You get a comprehensive, full-body workout that includes cardiovascular and resistance workouts. You can relax in the pool, while still burning calories.With swimming, you can have a great workout and not have to deal with the heat and perspiration issues that accompany any other cardio exercise.
3. A form of strength training
Swimming helps you to increase resistance, with benefits similar to weight training. In addition, your body functions have increased significantly, including strength. When exercising in the water, your muscles will be under certain pressure and the uniformity of this sport helps the body improve more in terms of muscle development, which is difficult for any subject to do.
Going through two days of swimming is like doing two leg exercises. This proves that the swimming exercise helps a lot to develop muscles in the lower limbs. If you want to be strong without getting bloated, try swimming twice a week instead of lightweight exercises. The benefit is that you will tone the body. In fact, by just swimming a few laps around the tank, you will feel your body change a lot over time.
4. Bone Structure builder
Swimming is the best cardio exercise in many ways, including bone growth. The elderly are often advised to swim gently to prevent osteoporosis. Swimming helps the body’s skeletal structures undergo a certain impact and develop them. When you don’t exercise for a long time, you can lose bone mass and put yourself at risk. Swimming can help prevent bone loss while helping you return to an active lifestyle after injury. In addition, if you have arthritis, you can swim regularly to exercise your cardio without damaging the joints.
5. Burning calories effective
Swimming for an hour will burn at least 500 calories and even more if you swim at high intensity. This is a great option if you need a low-impact exercise that burns a lot of calories while helping your body rest. You can refer to this article for more details: Is It True That Swimming Help Reduce Belly Fat? Find Out Now
6. Reduce stress effective
Swimming is great underwater yoga. This type of exercise will help you reduce stress and stress in your life very effectively. Because swimming brings the hormone endorphins that stimulate a state of natural pleasure. In addition, the secretion of the happy hormone also helps the practitioner feel relaxed similar to yoga. When swimming, the body relaxes its nerves, thereby releasing you from stress and anxiety.
Swimming is so effective, how many laps should we swim each time to get the best results?
According to experts, you should swim at least 3 times/week, each time should swim at least 500m to 1km. Thus, for each pool with a length of 50m, each swim you only need to swim 5 – 10 rounds is enough to complete your goal.It sounds like a long way off, but let’s look at the benefits of this swimming habit for more motivation.
Benefits of swimming 3 km per week
First of all, regular swimming is a way to exercise overall health, good for blood circulation, joints and muscles. But not only that, but swimming also helps to lose weight, relieve stress and exercise willpower.
Way to lose weight:
People who want to lose weight often opt for jogging. But jogging isn’t the only subject that helps with weight loss. We also have battle rope exercises, cycling with thick tires or burpees, all of which burn a lot of calories. In addition, a promising solution that cannot be ignored is swimming.Unlike jogging, when swimming, you will have to work hard in both the upper and lower body. At the same time, you also avoid the risk of knee injury from running every day with poor quality running shoes, on too hard terrain.
Swimming, especially in the morning, also forces you to have the willpower to overcome the temptation of a warm, soft bed and the fear of cold. It is an ideal way to train a strong will. At the same time, the fact that you always try to complete exactly 1km in each swim to reach a swim target of 3 km per week will help you develop self-discipline and a strict attitude towards yourself.
Way to get rid of anxiety
After completing 1 km of swimming, you can reward yourself with 15 minutes of swimming freely, slowly, enjoying the soft, cool feeling of the water. It is a very effective way to relax.
For new swimmers, you should keep this things in mind:
There are a few things you need to remember if you start to practice swimming 3 times/week:
1. Should warm-up before entering the lake to avoid cramping.
2. Do not eat too full before swimming
3. Choose suitable swimwear.
4. Choose a swimming pool that is clean and needs to be equipped with a hair cap, earplugs, and swimming goggles to avoid infectious diseases such as red-eye pain, or ear, nose, and throat diseases.
5. Take a good shower after leaving the pool.
6. Do not swim when tired, sweat a lot.
7. Replenishment of water during and after swimming is essential.
8. Limit swimming when there are open wounds or skin diseases.
With these obvious health improvement benefits, hopefully, you will form your swimming habits and find a lot of fun while exercising.