Swimming is great for improving health, improving body shape, relieving stress and helping to relax. In addition, regular swimming activities stimulate the brain and develop all muscle groups. However, before heading to the pool or outdoor pond, decide what goals you are pursuing - you want to relax, learn to swim, improve your figure, etc. This will help you choose the type of pool and a special program of activities.
To visit the pool, you need to take a certificate from a therapist about the absence of infectious diseases and contraindications for swimming. And, of course, don't forget the recommended standard set:
- sports suit;
- slippers;
- swimming goggles;
- swimsuit;
- towel;
- soap;
- a loofah.
Sometimes medical certificates are issued directly at the sports complex, if there is a doctor there. But you can also get it from your local doctor. Avoid swimming pools where a medical certificate is not required from you: you never know what kind of infection you can pick up there.
Choose a swimsuit or swimming trunks that are comfortable, it is better to give preference to a one-piece swimsuit: it does not slip as much as a separate one, and is more suitable for swimming.
The glasses protect the eyes from the effects of chlorinated water, which can cause redness and irritation. Try them on before buying: they should fit tightly to the face and not let water through.
The swimming cap is recommended for owners of long hair, it makes swimming more comfortable and protects from getting wet.
In addition to soap, towels, slippers and other things, you can also take a hairdryer with you, although usually it is in the changing room of the pool.
From the general hygiene requirements, it is worth mentioning that it is not recommended to walk barefoot in the pool, so as not to get infected with foot fungus. To prevent this common and unpleasant disease, lubricate your feet with antifungal cream.
Before entering the pool, take a warm shower and wash thoroughly with soap or other cleansers. In addition to hygiene purposes, the shower replaces the gentle warm-up before swimming and stimulates blood circulation.
If you want to achieve significant results, then swimming should be regular - at least three times a week. It is recommended to swim non-stop for 40 minutes at maximum speed. The desired swimming distance is not less than a thousand meters. Every hundred meters, try to change your swimming style: each of them gives its own load on the muscles.
The best time to visit the pool is between 4 pm and 7 pm. The diet should be adjusted to the swimming lessons, you can take light food two hours before the lesson, it is recommended to swim on an empty stomach, after training you can eat a little fruit or drink yogurt.
Take a few lessons from your instructor before starting your independent study. He will explain to you how to hold your head, breathe, correct your mistakes in swimming technique, etc.
