More people swim than do any other sporting activity. You can swim indoors and out, by yourself or with others and you don't need any expensive equipment. Many of us associate swimming with sun, sea, sand and holidays and generally having a fun time.

So if you want to improve your general health and fitness, taking up regular swimming is an ideal way to do this. It is time efficient, great value for money and has the ability to make us feel really good about ourselves. And what is more swimming is hard to beat as a total body workout.

Make swimming part of your everyday life.

Why choose swimming to improve your fitness
Medical advice for swimming
What to wear when swimming
Improving your technique
Lane etiquette for swimmers
Make the most of your swim
Swimming with babies

Useful Links

Amateur Swimming Association
Swimathon

Why choose swimming to improve your fitness

Swimming gives a complete body workout

Regular swimming improves endurance, muscular strength, posture, flexibility and the fitness of your heart and lungs. It is also a great activity for weight loss as swimming at a medium intensity will have you training in your fat-burning zone using up 200 calories in 30 minutes. When using the correct technique, swimming uses all key muscle groups, giving you an all-over body workout.

Front crawl and back stroke give particular emphasis to toning shoulders, arms and stomach, while breast stroke gives your thighs, stomach and buttocks a good workout.

Swimming releases stress and makes you feel good

For many, swimming provides an activity that helps them unwind, de-stress and relax. The rhythm of your stroke, the floating sensation and the weightlessness of the water can be very meditative and relaxing. Having a gentle swim after another form of exercise is a perfect way to finish your exercise routine.

Water offers extra support - and keeps you cool

The support of the water greatly reduces stress on joints such as knees and ankles. This makes swimming and aqua aerobics ideal activities for people recovering from injury, people with conditions such as back pain or arthritis, older people, those carrying excess weight and pregnant women.

Swimming is easy to do at a time that suits you

In Aquaterra pools there is nearly always a double lane available for swimming lengths. All the main pools have lanes dedicated to fitness swimming in the early morning, lunchtimes and early evenings.

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Medical advice for swimming

Swimming is a great activity for people who can't participate in land-based forms of exercise.  The support provided by the water can make exercise possible for people with mobility, joint or and pain issues.  Swimming is also considered a good sport for asthmatics as the warm moist air rarely provokes attacks.

There are some medical conditions that you should discuss with your doctor before you take up swimming, for example epilepsy or any condition that may cause dizziness or fainting. It is also a sensible precaution to inform your local pool management and the lifeguard before you get in the water.

Useful links

NHS Direct Pregnancy and Swimming

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What to wear when swimming

Swimming Costumes

It is advisable to wear clothes designed specifically for swimming. This is for practical reasons as the special fabrics used are light and do not get heavy when immersed in water.

If you need a swim suit for fitness swimming, then choose one from a sports shop. Finding one that is comfortable to wear is the most important thing. There are numerous styles for both men and women from traditional cut to full body options and everything in between.

If you don't want to wear a traditional swim suit

At Aquaterra's pools you are welcome to wear what you like, within reason, to cover up while swimming. You could for example wear leggings and a long sleeved T-shirt over your swim suit. You may find a thin wetsuit is a good way to cover up or keep warm. And, if modesty is an issue for religious reasons there is now a wide range of stylish Christian, Muslim and Jewish swim wear that is easily available via the internet.

Goggles

You don't have to wear goggles but most fitness swimmers prefer to as they make it much easier to see underwater.

To see if goggles will fit, press them over your eyes without using the strap. If they stay on your face for more than a split second after your let go they should work fine once the strap is adjusted. If you have a small face try out children's goggles for size - they are cheaper and just as high quality.

If you are intending to swim outdoors then get goggles with UV protection.

The cheapest way to stop goggles fogging up is to smear a bit of spit in the lenses and then wash them out. Or you could pay more for anti-fog goggles.

You can wear contact lenses under goggles or you can get prescription goggles. Make sure you are totally happy with the type of goggles before you pay for a prescription model.

Don't wear your goggles too tight or they can leave indentation marks on your face and it can give you a headache.

Depending on your hairstyle, if you are not wearing a swim hat you can end up with a band of broken hair ends round your head. Watersports shops sell neoprene strap covers which will solve this particular problem.

Hats

You don't have to wear a hat but many people choose to because it keeps your hair out of your way, protects it from tangling and it aids 'streamlining'.

The cheapest option is the simple unisex latex swim cap. Dust with powder after use to prolong their life.

You can also find Lycra caps that keep your hair neat but pull less on your hair when you are taking them off.

Things to avoid wearing while you swim

Loose clothing can get caught, encumber limbs and compromise personal safety.

Do not wear jewellery of great sentimental or monetary value. It has a tendency to get lost in pools.

Do not wear large rings - it is easy to catch someone and give them a bad scratch.

Please do not wear thongs or swimming attire that turns see-through. In public places some things are best left to the imagination!

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Improving your technique

The ASA, the UK's governing body of swimming has produced an excellent guide to the swimming strokes and how they should be done (download below).  However, it is notoriously hard to prefect your stroke on your own as unlike dry sports you can't see what you are doing! Aquaterra offer one-to-one technique advice at all our pools. Contact your local pool for information.

Useful links

Swimming Strokes - technique guide

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Lane etiquette for swimmers

Our pools have graded slow, medium and fast lanes during lane swimming sessions. Have a look at the lanes before you get in and choose a lane that has swimmers you think are at the same speed as yourself.

Follow the direction signs for the lane that you use, keeping to the side of the lane.

If a swimmer behind you wishes to overtake, then where there is room to do so allow them the opportunity to do so. Alternatively, if the lane is too busy, when you reach the end of the pool allow them to pass you.

If you catch up with the swimmer in front of you give them the opportunity to allow you to pass, don't try to swim over them!

Be aware of other swimmers in your lane, be courteous and respect their right for an uninterrupted swim.

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Make the most of your swim

Stretching

It is a good idea to loosen up your shoulders and do some stretching before you get in the water. Posters displaying good stretch exercises are displayed in the pool halls. You should also finish off your work out with stretching.

Vary your pace

Try and avoid 'plodding'. Do some lengths slowly, especially when you are 'warming up'. Then do some harder and then some fast as you can. This will burn up calories and improve your stamina. Towards the end of your swim, swim a few lengths slowly as you 'cool down'.

Improve your efficiency

Occasionally count the number of arm strokes you do per length and then try to reduce these. This will make your strokes more efficient. It will also keep you focused and the time will pass quicker. You will be able to swim for longer distances within the time you have available.

Improve your stamina

Competitive swimmers train in 'sets' and so can you. A 'set' is doing a certain number of lengths and then stopping for a 20 second beak before continuing. For example, push yourself hard for two lengths and then take a break. You build up your stamina by increasing the number of lengths you do in each set.

Improve your stroke

You can do 'drills' as part of your set. This is doing a length that is not using a recognised stroke but will help develop your technique and improve your stamina. For example you can use a float to do arms only or legs only. You can swim breast stroke with one arm only, keeping the other stretched out at all times. Or swim front crawl, but only one arm cycle at a time with the other stretched straight out front.

All pools run by Aquaterra offer free use of floats or 'kickboards' to lane swimmers. If you can't see any to use just ask a lifeguard. You can also purchase your own at reception.

Plan for variety

During your swim plan do a variety of different strokes. In addition to making the swim more interesting it will give emphasis to different muscles giving an all over body toning session.

Set yourself goals

It is much easier to get fit if you set yourself goals. For example, you can set a goal for the distance you can comfortably swim in a set time in any particular stroke. When these have been achieved set new ones. You can reduce the time slightly or you can try and fit more lengths in the time you have. Be realistic - at first your goal may be just to make it to the pool twice a week.

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Swimming with babies

Babies have an affinity with water and the sooner they are introduced to the swimming environment the less likely they are to develop a fear of water.

In addition, swimming is a fantastic activity for babies. It can enhance their early physical development, improving strength, fitness, co-ordination and early muscle formation. And teaching tots water safety skills could literally save their lives.

As with most activities to do with taking babies out of the house, a trip to the swimming pool can be anything between a life enhancing experience and an exhausting trauma.

The top tips below are designed to help you find the visit more magical than maddening and give you confidence that you are doing the right things. You will have so much fun you will make swimming part of your everyday life!

When to start

You can take your baby to a public swimming pool from 4-6 months. The Department of Health recommend that babies do not need to have any vaccinations before they start, but you do need to be sure the pool you are visiting is around 30 degrees.

It is inadvisable to start before 4 - 6 months as below this age babies can get cold so very quickly. But don't delay the start of their swimming career - this will happen in their bath!

There is no substitute for booking on a parents and babies swimming course. This will help teach you to teach your baby and give lots of ideas to entertain them. However, it is probably best to visit a couple of time before you join a structured lesson to get the baby used to the swimming pool environment. The best time to come is usually during school hours as there are no noisy older children to get in the way.

Before you go to the pool

If at all possible, the first time you take a baby to a swimming pool have your partner or friend there. The first visit can be daunting so it will really make your life easier. It is good if you can arrange to visit with friends who have similar aged infants so you can help each other.

Plan in advance when you want to go swimming but don't go if your baby is ill in any way.  Time your trip between feeds and well before the baby's next nap is due. Aim to visit once or twice a week and build it in to your routine.

If your baby has had a tummy bug or a bad cold it is best to wait a couple of days before you take them swimming.

Plan to be in the water for no more than 15 - 20 minutes. You will be able to stay in longer as the baby gets older and doesn't chill so easily.

Getting changed

All our pools have storage for prams, just ask at reception. You may want to keep your pram with you in the changing room until you are ready to go swimming.

It is easier if you get changed first and have all your clothes in a locker before you change the baby.

The baby should be dressed in a snugly fitting waterproof swim nappy. These are available as disposable or re-usable and can be purchased at all Aquaterra's pools.

All changing rooms have baby changing tables and nappy disposal units.

It is a good idea if the baby has their favourite bath toy (or two) with them.

In the pool

At first, keep your babies face close to your own and maintain eye contact. As they get used to things you can hold them further away and swish them gently around.

Encourage them to play with their bath toy.

Blow bubbles on the surface. Let them splash. Pour water over their face. Walk them around. When they are ready, allow them to float supported just holding your hands.

If your baby is nervous and clings to you, then hold them in your arms and gently bob up and down and move about. Sing their favourite songs. Take things at their pace. Never hurry them.

You should never submerge your baby. A swimming teacher should be the person to decide when your child is ready for this and it will be done under their full qualified supervision.

It is not necessary for babies to wear arm bands - you will be holding them all the time. But as they grow older and get more confident you will want to invest in some to give your baby more independence. These are available to buy in all Aquaterra's pools.

After your swim

All our showers have adjustable water temperatures so you can easily choose the right temperature and shower holding your baby.

Change your baby first and then you can lay them in one of our movable play pens while you are dressing.

After the swim, your baby is likely to be hungry so be prepared to feed them. Hopefully they will then fall asleep and give you a well deserved break!

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