Leal, Christine Joy L.
BMLS II-5
Activity 2
Swimming, its Types and Benefits
A. What is swimming?
Swimming is the sport or activity of propelling oneself through water using the limbs. It is a water-
based sport that takes place in a pool or in an open water such as lake and river. In swimming, the the
swimmer travels through the water using one of the numer of styles in swimming. Swimming can be both
an individual or team sport.
Swimming is a great aerobic workout for people with most types of arthritis. The water actually
keeps us cool, even as our heart gets a great workout. We will probably be able to keep our self-going for a
longer time than if we were running that’s because it’s fun and gentle on our joints and muscles. The water
can also feel relaxing. Actually, Swimming is an individual or team racing sport that requires the use of
one’s entire body to move through water. The sport takes place in pools or open water (e.g., in a sea or
lake). Competitive swimming is one of the most popular Olympic sports, with varied distance events in
butterfly, backstroke, breaststroke, freestyle, and individual medley.
Swimming is often the first sport that is thought of when considering athletics involving water. The typical
swimming competition includes the backstroke, front crawl, breaststroke, or butterfly, and competitors have the option
of using all or only one type during the race. The point of swimming competitions is to have the fastest time among
participants. The typical equipment for this and similar swimming sports includes a swim cap, swimsuit, and goggles.
Swimming as an exercise is popular as an all-around body developer and is particularly useful in
therapy and as exercise for physically handicapped persons. It is also taught for lifesaving purposes.
Swimming each stroke requires a set of specific techniques; in competition, there are distinct regulations
concerning the acceptable form for each individual stroke.
B. Types of Swimming
Freestyle/Front Crawl
The front crawl is likely the first swimming stroke you think of when you picture swimming. It is
commonly called the freestyle stroke as most swimmers choose to use this stroke in freestyle events as it is
the fastest.
Backstroke
The backstroke requires similar movements to the front crawl, but it is done, as the name suggests,
on your back. Doctors often recommend this stroke to individuals with back problems as it provides a great
back workout.
Breaststroke
The breaststroke is the slowest competitive swimming stroke, and it is the most commonly learned
stroke. It’s often taught to beginner swimmers because it does not require putting your head underwater.
However, in competitive swimming, swimmers do submerge their head and breathe at designated points in
the stroke.
Butterfly
The butterfly is an advanced swimming stroke that provides an excellent workout. It can be more
difficult and tiring to learn, but it is also a lot of fun. It is the second fastest competitive stroke, and the
favorite stroke of Olympic legend Michael Phelps.
Sidestroke
This is an older swimming style that is not typically used in swim competitions, but is still an
important stroke to learn for safety reasons. It is most commonly used by lifeguards when they rescue
someone, as this stroke most easily allows you to pull something along with you. It involves swimming on
your side, as the name implies, propelling yourself forward with a scissor kick and alternating arm
movements. It’s one of the easier strokes to learn, and can be a nice break from the more popular swim
strokes if you’re looking to add more variety into your routine.
Elementary Backstroke
This is a variation from the typical backstroke you see. It uses a reversed breaststroke kick while
your arms move in sync beneath the water. It’s called “elementary” because of its simple technique that’s
easy to pick up, and is often one of the first swim strokes taught to new swimmers for this reason.
This stroke is often taught to children using fun nicknames for the parts of the movement. Bring
your hands to your armpits like a monkey, spread your arms like an airplane, then push them down to your
sides like a soldier.
Combat Side Stroke
This is a form of the sidestroke that all US Navy SEALs have to learn. Efficient and energy-saving,
the combat side stroke is a kind of a combination of breaststroke, freestyle, and, obviously, sidestroke. It
reduces the swimmer’s profile in the water, making them less visible while allowing them to swim with
maximum efficiency–two critical criteria for combat operations that require swimming on the surface. You
will focus on balance, length, and rotation.
Trudgen
This stroke evolved from the sidestroke and is named after the English swimmer John Trudgen.
You swim mostly on your side, alternating lifting each arm out of the water and over your head. It uses a
scissor kick that only comes in every other stroke. When your left arm is over your head, you spread your
legs apart to prepare to kick, and then as the arm comes down you straighten your legs and snap them
together for the scissor kick. This stroke is particularly unique because your head remains above the water
for the entirety.
Benefits of Swimming
1. Works your whole body
One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming:
increases your heart rate without stressing your body
tones muscles
builds strength
builds endurance
There are various strokes you can use to add variety to your swimming workout, including:
breaststroke
backstroke
sidestroke
butterfly
freestyle
Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what
stroke you swim, you’re using most of your muscle groups to move your body through the water.
2. Works your insides, too
While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your
heart and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of
death. Compared with inactive people, swimmers have about half the risk of death. Some other studies
have shown that swimming may help lower blood pressure and control blood sugar.
3. It is appropriate for people with injuries, arthritis, and other conditions
Swimming can be a safe exercise option for people with:
arthritis
injury
disability
other issues that make high-impact exercises difficult
Swimming may even help reduce some of your pain or improve your recovery from an injury.
One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness,
and experienced less physical limitation after engaging in activities like swimming and cycling.
Even more interesting, there was little to no difference in the benefits between the two groups. So,
swimming seems to have many of the same benefits as frequently prescribed land exercises. If you want
non-swimming water activities, try these water excises for people with arthritis.
4. Good option for people with asthma
The humid environment of indoor pools makes swimming a great activity for people with asthma. Not only
that, but breathing exercises associated with the sport, like holding your breath may help you expand your
lung capacity and gain control over your breathing.
Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to
treat pools. Talk to your doctor about the potential risks of swimming if you have asthma, and, if possible,
look for a pool that uses salt water instead of chlorine.
5. Beneficial for people with MS, too
People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant,
helping to support them during exercise. Water also provides a gentle resistance.
In one study , a 20-week swimming program resulted in significant reduction of pain for people with MS.
These people also showed improvements with symptoms like fatigue, depression, and disability. Learn
more about water therapy for MS.
6. Torches calories
Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an
hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an
hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn
between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068.
To compare these numbers to other popular low-impact activities, that same 160-pound person would only
burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories
per hour. And the elliptical trainer might burn just 365 calories in that hour.
7. Improves your sleep
Swimming may have the power to help you sleep better at night. In a study on older adults with insomnia,
participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise.
Nearly 50 percent of older persons experience some level of insomnia, so this is excellent news. The study
focused on all types of aerobic exercise, including the elliptical, Stairmaster, bicycle, pool, and exercise
videos.
Swimming is accessible to a wide range of people who deal with physical issues that make other exercises,
like running, less appealing. That can make swimming a good choice for older adults looking to improve
their sleep.
8. Boosts your mood
Researchers evaluated a small group of people with dementia, and saw an improvement in mood after
participating in a 12-week aquatic program. Swimming and aquatic workouts aren’t just psychologically
beneficial for people with dementia. Exercise has been shown to boost mood in other people, as well.
9. Helps manage stress
Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New
Taipei City, Taiwan. Of the 101 people surveyed, 44 reported being mildly depressed and feeling stress
related to fast-paced life. After swimming, the number of people who still reported feeling stressed
decreased to just eight.
While more research needs to be done in this area, the researchers conclude that swimming is a potentially
powerful way to relieve stress quickly.
10. Safe during pregnancy
Pregnant women and their babies can also reap some wonderful rewards from swimming. In one study in
animals, a mother rat’s swimming was shown to alter the brain development in her offspring. It may even
protect babies against a type of neurological issue called hypoxia-ischemia, but more research is needed.
Aside from potential benefits to the child, swimming is an activity that can be performed in all three
trimesters.
Another study shows no adverse effects of swimming in chlorinated pools while pregnant. In fact, pregnant
women who swam during their early to mid-pregnancy had a lower risk of preterm labor and congenital
defects.
Keep in mind that while swimming is generally considered safe during pregnancy, some women may have
activity restrictions due to complications in pregnancy. Talk to your doctor before starting any new exercise
programs during pregnancy, and if you have complications, ask about activities that are safe.
11. Great for kids, too
Kids need a minimum of 60 minutes. of aerobic exercise each day. It doesn’t need to feel like a chore
either. Swimming is a fun activity and doesn’t necessarily feel like formal working out.
Your child can do either structured swimming lessons or be part of a swim team. Unstructured swim time is
another solid option to get kids moving.
12. Affordable
Swimming may also be an affordable exercise option compared to some others, like cycling. Many pools
offer reasonable rates to join. Some public schools and other centers offer swim hours for free, or for a
sliding scale according to your income.
References:
- https://www.pinterest.co.uk/pin/654218283339836095/
- https://www.checkfit.co.uk/introduction-to-swimming/
- https://www.assignmentpoint.com/arts/modern-civilization/history-types-swimming-sport.htm
- https://swimjim.com/blog/8-different-swimming-styles-strokes/#:~:text=The%20different%20types
%20of%20swimming,to%20compete%20in%20multiple%20events.
