It’s decided we’re taking to the plunge with Lifeguard Training Our new playground. the swimming pool. If You left the pools for a while to retire, why not take over (just that)? Sports activity suitable for all, swimming with Lifeguard has many virtues. both for physical fitness and for health. and can even be practiced from the age of 4 months thanks to “baby swimming” lessons.
Which stroke for which profile?
There are four types of stroke: breaststroke, front crawl, backstroke and butterfly .
“We cannot say that each stroke has its own benefits, specifies Tristan Charles. On the other hand, they have differences and specificities in their practice. Each has particularities adaptable to certain problems and will require more or less different muscles. ideal being to alternate two types of swimming during swimming sessions.”
The breaststroke is considered a relaxing swim, and it’s the least intense from a standpoint . But it is not that simple. “Despite what one might say, the breaststroke is a complex stroke”, explains Bilel Ayouaz. “The synchronization between the movement of the legs and the arms is complicated to assimilate. On the other hand, once mastered. Even a very inexperienced swimmer can perform this stroke over a fairly long period of time, and thus begin to build endurance. This Swimming with Lifeguard Training solicits the upper body (pectorals, trapezius, muscles, etc.) but also the legs (quadriceps, hamstrings, adductors).
The crawl is swum on the belly, with an alternating movement of the arms and a kicking of the legs. “It’s a stroke that resembles the backstroke with an additional difficulty, that of breathing”, specifies Bilel Ayouaz. “Indeed, in this stroke. The ideal would be to have your head in the water and to breathe on the side to facilitate the position of the body in the water. The more you are in a horizontal position the less resistance there will be to advancement.” This type of swimming is more recommended for people with back problems thanks to the side breathing catch. “Nevertheless, continues Tristan Charles. It requires a certain rhythm and a certain technique before becoming pleasant.” This technique is complete since it solicits arms, shoulders, legs,
Swimming on the back (backstroke) consists of an alternating movement of the arms accompanied by a kicking of the legs. This allows a beginner swimmer not to have the constraint of managing his breathing since the mouth and the nose are out of the water. Explains the sports coach. From a muscular point of view, just like from a respiratory point of view, it is pleasant. The position is also more comfortable because it does not involve putting your head under water. Finally, it essentially solicits the muscles of the back and the legs.
The butterfly, “it is the stroke that requires the most energy. We swim with a simultaneous passage of both arms out of the water and undulations.Mmovements similar to kicking but with both legs at the same time. This swim is excellent for toning , explains Tristan Charles. The butterfly also solicits the upper body (dorsal muscles, shoulders, trapezius muscles…) but also the bottom (quadriceps, ischios, calves…)
If we start, we start with sessions of 20-30 minutes and we lengthen this time as we go. On average, one hour of swimming (at a moderate pace) burns up to 600 calories.
How to improve?
“Swimming lessons are made for all people who do not know how to swim from the smallest to the oldest. says Bilel Ayouaz. The complexity of teaching an adult to swim often comes from bad habits acquired or from apprehension, which is to be perceived, understood and tamed. It may take longer but anyone can learn to swim. And at any age.”
Another option: “advanced swimming” lessons for people who already know how to swim. Know the basics, and wish to improve their technique, in order to swim faster, longer or with less physical effort…
There are several course formulas: in a group, in private lessons, with the municipality or with an association. On the budget side, this varies according to the choice of course (contribution to the year, to the sports season. To the quarter or to the course. And according to the place and the equipment of the swimming pool. On average. It takes 10 to 15 euros per lesson. But prices can go up to 40 euros per hour for a private lesson.
Fins, floats… Accessories to make the practice more fun
“The disadvantage of this activity is that it can become redundant… if you just swim and exercise your movements in a 25 or 50 m pool”, recognizes our sports coach.
The right trick to make this practice more interesting? Go swimming with others: this makes the sport more attractive and motivating if you take on challenges or small challenges. Tristan Charles also advises alternating two strokes in the same session. Setting time goals for the lengths or even working with equipment such as a board and fins to target more work on the lower body or a sweater. boy for upper limbs.
For Bilel Ayouaz, accessories can increase the difficulty of the practice. And are interesting as soon as you are comfortable in the water. “For the fins, it is better to opt for short fins, to be able to make quick movements. The board is obviously a very important element that allows you to work the legs. And to maintain the general position of the body.
But be careful, having no more of beat to balance, it will also be necessary to make a greater effort on the sheathing of the body in the water.
Finally, Lifeguard Training only recommends pads or fingers (finger pads) for experienced swimmers with a well-advanced technique, to avoid the risk of shoulder injuries.
The right equipment for swimming
Of course, there are the essentials: a bathing suit, a towel or a bathrobe for the more cautious, goggles to protect your eyes from chlorine, and flip-flops (or flip-flops) to protect your feet from possible plantar warts or fungal infections .
Another essential: the swimming cap. To choose it well, Bilel Ayouaz advises listening to yourself: “there are several types of swimming caps, in fabric, in silicone… The main thing is to know what you can bear, and to identify the advantages and disadvantages. of everyone. The silicone cap allows a good hold of the hair without too much risk of losing it, but its ‘too tight’ side can bother more than one for example.”
Ready to take the plunge?