Dive in! In the water, you can exercise gently and effectively. If you have the right technique and the right equipment, it can be a great workout
Swimming works out the entire musculoskeletal system and at the same time is easy on the joints. It strengthens the back and firms the arms. Swimming is easy for our body, as it has to carry only one-seventh of its weight in the water. It doesn’t matter if you prefer to swim freestyle, breaststroke, or backstroke. It’s not how you swim, but how you breathe that is crucial. Make sure you follow the right technique: consciously breathe in above the water and out below the water. Aim to establish a regular rhythm to ensure that you’re getting sufficient oxygen. This is especially important when swimming freestyle. You catch your breath at that moment when your head briefly tilts to the side. It is advisable to take a breath every three strokes.
Freestyle especially works out the muscles along the spine. With every forward stroke, the trunk is tightened for short periods of time – once to the left, once to the right. That way the upper body rotates around the spinal column, strengthening and stabilising it. If you experience problems with a tense head or neck area when swimming on your back, try to look diagonally up, rather than straight ahead.
Equally important: If you go swimming as an endurance sport and spend more time in the water, you’ll need a comfortable, well-fitting bathing suit. The suit has the right size if it doesn’t sit too tightly and doesn’t fold or wrinkle when it’s still dry. It is also advisable to wear goggles in the swimming pool to protect the eyes against the chlorinated water. Once the goggles have a gentle suction against the face out of the water, they should hold perfectly watertight in the water.
As you don’t notice perspiration in the water, it is easy to forget to drink. Make sure that you rehydrate in the breaks and after the training.
Good to know
Wet workouts
Do you love water, but find swimming too monotonous? Don’t worry – there are many alternative ways to have fun in the water. Besides sailing, surfing, kite surfing and wind surfing, there are also the following sports:
Water skiing:
For those looking for a thrill why not give it a try! Beginners usually start on two skis, more advanced individuals can try a wakeboard.
Visit: http://www.prowake.com.au/schools
Scuba diving:
You will need to do a short course and complete a medical questionnaire. The equipment is usually provided by diving schools. If you dive regularly, it might be worth investing in your own diving equipment.
Visit: http://www.prodive.com.au/Learn_to_Dive
Kayaking:
Either in a single kayak for a serious workout or in a double for more social exercise. The equipment can usually be hired on site, however, remember to bring a change of dry shoes and a waterproof bag.
Visit for some great kayaking ideas: http://www.australia.com/explore/things-to-do/australian-adventure/nat-canoe-kayak.aspx