A cool way to
a great body
By Anup Deb Nath
SWIMMING is perhaps the most
popular way to cool off as well as exercise in the summer
months. Unfortunately due to a lack of proper
infrastructure, it is a sport that is seasonal and
therefore overcrowded swimming pools are very common in
the few months it is possible. Though a large number of
pools open up and get operational by April and stay
functional till September-October, these days are wholly
dependent on weather conditions. Also the monsoon months
mean limited swimming opportunities.
Despite all such
limitations swimming is possibly one of the best ways to
exercise. Not only is it excellent for all age groups,
but has almost zero chances of injuries if you work out
while in water.
If you are a beginner and want to learn
swimming then there are some things to watch out for. If
the learner is a child then a tube, arm-bands or a float
are needed to initiate the child into water. It is best
not to force the child to push the pace initially as it
might instil a fear of water that would be difficult to
overcome later. Let the child get used to the water and
being in it for a couple of days before you try to remove
the arm-bands or the tube. How long this takes variesfrom
child to child and must be gauged by you.
Once the child is used
to the water, the tube or arm-bands can be removed and a
float used instead. With this the child can learn the
correct leg movements as well as leam to stay relaxed and
calm while in the water. For grown-ups thefloat is the
beginning while learning how to swim.
When you select a pool,
price is certainly a consideration but along with it try
to ensure that there is a trained coach to help your
child learn faster. For the sake of safety it is also
advisable to have a trained person at hand when there are
learners, particularly children in the water. The size of
the pool, how crowded it is and how clean the water is
also play an important part in keeping your association
with swimming a happy one. Try to find a pool that is
reasonably big for children and full size for adults or a
minimum of 25 metres in length. For learning try to
select a time when the pool is less crowded, as this not
only gives you more time with the coach but is better
security wise as well.
Swimming in an open-air
pool while the hot sun is beating on you is also not a
good idea. This could lead to tanning and sometimes even
more severe health problems. If the pool has an overhead
roof or protection which does not allow the sunlight to
come directly on to the water then the time does not
really matter.
Keeping your hair
covered with a cap is recommended by most pools. This is
partly for the sake of hygiene and partly practical as
well. The high chlorine content in the water is bad for
your hair. A cap provides it with some protection from
harsh elements. Goggles are another good idea,
particularly for those with sensitive eyes or those who
have problems with chlorine.
For those who do not
know how to swim and feel it is too late to learn, there
is the fun option of aqua-aerobics. Exercising while in
water is the in-thing in the West. For this it is not
necessary to know how to swim. Here an instructor will
take you through a rhythmic exercise routine set to music
while you are in water.
This type of exercise is
ideal for severely overweight people who cannot exercise
otherwise, people with arthritis, knee problems, back
problems, elderly people etc. The water cushions your
body while you exercise and the possibility to jarring it
is negligible, if not non-existent, while you are working
out in water.
Swimming is a great way
to get yourself the body you always wanted. Exercising
while in water even if it is just about thigh high, will
yield far better and more noticeable results than
exercising outside water.
The water resisting the
forward thrust of your body helps develop a wonderfully
toned body and an enhanced blood circulation. This is one
way to firm up your entire body. While swimming, the arms
and legs more a lot and at the same time the abdomen
firms up as well.
If you are in the mood
to exercise while in water and sort out the little areas
that need work, then you can follow some of the routines
listed below. For firmer legs while in the pool, anchor
yourself with your back against the side and your arms
resting on the outer edge of the pool. Now pretend you
are cycling and pedal your legs up and down making sure
that they remain under water at all times.
Position yourself at the
centre of the ladder and grip the ladder sides with your
arms. Now lift both your legs together making sure that
your entire back is touching the ladder and your toes are
flexed. If it is difficult to do then you can start with
the knees slightly bent and the toes stretched till you
can switch to the tougher option.
To tone up your upper
body stand with your body submerged till the shoulders in
water. Keep your arms bent at the elbows by your sides.
Now stretch them backwards opening them up. This will
work on your back and your triceps muscles. Now pull the
arms in front and cross them, working on your pectorals.
So this summer have fun
and workout towards a great body while you cool off
alongside.
This
feature was published on June 20, 1999
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