Swimming is recognized as one of the most complete physical activities, ideal for all ages and physical conditions. Generally, we see people starting swimming in childhood, but there are no obstacles to starting the activity after that stage!
For those starting out in adult life, the first step is to become familiar with the aquatic environment, as explained by trainer Adriana Araújo, a specialist in exercise physiology. “It is important to start with basic exercises, such as floating and breathing, and, in a playful way, practice the first movements in the pool. This way, the student gains confidence before learning the swimming styles, starting with the front crawl, the simplest, and progressing to the more technical ones, such as breaststroke and butterfly.”
Preparation for adults requires attention to the individual’s history with the aquatic environment, especially in cases of fear or previous negative experiences, according to Thelma Hoehne Peres Polato, physical educator. “Working on comfort and confidence in the water is essential, ensuring a gradual and motivating progression.”
Methodologies adapted for adults
Although teaching for adults follows similar principles to those used with children, there are particularities. Araújo highlights that classes for adults need to balance technique and relaxation: “It is important to keep the class enjoyable, with challenges that improve technique and speed, avoiding monotony.”
Furthermore, strategies such as setting short-term goals and introducing challenge dynamics can be motivating. Thelma adds that regular practice and guidance from a qualified professional are essential for consistent progress.
Benefits of swimming
Swimming is an efficient ally for those looking to burn calories. A 60-minute class can consume between 600 and 800 kcal, depending on the intensity of the training. Araújo highlights that this practice still surpasses cycling in terms of caloric expenditure, but is on par with running, with a significant advantage: “Swimming offers low joint impact, reducing the risk of injury.”
For those who want to intensify results, the modality can be adapted to high-intensity interval training (HIIT). “With short, intense series of swimming or leg kicks, alternated with active periods of recovery, it is possible to improve cardiorespiratory capacity, maximum oxygen consumption (VO2MAX) and metabolism,“ explains the physical educator.
Frequency with other sports
The ideal frequency depends on the objectives: two classes a week are enough for beginners, while three to four sessions suit those looking for weight loss and conditioning. For those who practice other sports, such as running or bodybuilding, swimming is a valuable complement.
“It improves general physical conditioning, strengthens muscles, helps with mobility and prevents injuries,” says Polato. Despite this, Araújo remembers that specific training for each sport is still essential: “Swimming does not replace the training necessary to achieve performance in disciplines such as running.”
Benefits beyond calorie burning
This practice also positively impacts cardiovascular, respiratory and muscular health. Polato highlights that regular practice improves the elasticity of blood vessels, circulation and lung capacity: “It strengthens the heart and reduces heart rate at rest, optimizing long-term performance”, says the expert.
Furthermore, the modality promotes relaxation, relieves stress and improves posture, thanks to the symmetry of aquatic movements. “Swimming works the body as a whole, toning muscles, developing resistance and promoting physical and mental well-being”, concludes Araújo.
This content was originally published in Swimming for adults: see benefits and how to get started on the CNN Brasil website.
Source: CNN Brasil
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