Training in the water improves resistance and aerobic capacity. Learn more about the four swimming strokes

Swimming is one of the complete sports there is. Swimming involves almost all the muscles in the body, from head to toe, and improves physical fitness and health. What’s more, water is extremely relaxing, because it contains so many beneficial ions wake up the mind, lift the mood and make you feel good.

Also, recent studies have shown the swimmers of all ages have a lower risk of developing a cardiovascular disease. Likewise, a regular swimming routine improves strength (the water provides more resistance), improves aerobic and lung capacity and stimulates the circulation.

Doctors tend to recommend swimming because it is a low-impact exercise and there is less risk of injury, because the body weighs less in the water and there is less strain on the joints.

Four different swimming styles

There are four different ways of swimming, some of which are harder than others. Understanding the characteristics of each will help you to choose which one is best for you:

1. Front crawl or freestyle

This is stroke chosen by most swimmers, because it is the fastest and burns the most calories. Front crawl improves coordination and rhythm (most swimmers breathe every three strokes), and it tones the torso, back, pectorals and shoulders.

2. Breast stroke

This is the oldest and simplest stroke, chosen by a lot of people. The breathing pattern is easy, although you need good coordination for your shoulders and hips, which rise and fall as you open your arms. The effort is spread throughout the body and it works the torso, back and legs.

3. Backstroke

This style is done face up, making it easy to breathe and relax. The legs move upward and downward in alternation, with the knees below the surface and the arms are sweep backward with the palms of the hand outwards.

4. Butterfly

This is the most difficult stroke of all, because it requires good muscle coordination and breathing. The arms open as the legs move together to propel the body forward. This movement uses the whole body to make anaerobic effort (strength) because you must propel half of your body out of the water.

Regardless of which style you choose, it is important to learn the right technique to avoid injury. Once you know how to do the movements correctly, you will be able to swim longer distances and combine the styles for more all-round training.

Water is your friend... You don’t need to fight it, just share your spirit and it will help you to move. Alexander Popov, Russian trainer.

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