Lap swimming for beginners comes with many benefits. That is because it combines flexibility, aerobics, and strength training. It’s an excellent way to build muscles, increase endurance, burn calories, and improve cardiovascular health.
Lap swimming also calms the body and mind, helping you manage stress more effectively. Moreover, swimming can enhance your confidence in different ways, such as feeling stronger and becoming more flexible.
Swimming Items You May Need
If you’re new to lap swimming, you will need to build a sustainable routine that will help you stay motivated. Aside from the routine, you’ll also need to invest in proper swimming gear. However, you won’t need the fanciest equipment to learn how to lap swim.
Swimsuit, goggles, and swim cap
Look for training suits made from polyester as this fabric can withstand pool chemicals. You’ll find rash guards, two-piece, and one-piece training suits for women. Men who are not ready to wear swim briefs can go for square-cut swim jammers.
Don’t forget to get a pair of swimming goggles. It’s easier to see the wall, pace clock, and other swimmers when you’re wearing a pair of swimming goggles in the pool. Besides, it provides protection against the sun and pool chemicals like chlorine. Swimming goggles also protect the eyes from algae and bacteria. With swimming goggles, you’ll no doubt be more confident when performing your strokes.
A swimming cap is another essential piece of swimming item. It reduces drag and keeps your hair out of your face, allowing you to focus on your performance. Swim caps also protect your hair from sun and chlorine damage. In addition, it keeps your locks dry. With the right swimming gear, you can swim faster and perform better.
Other swimming gear you may need
Apart from the swimsuit, swimming goggles, and caps, it may help if you also considered getting a kickboard, pull buoy, earplugs, and hand paddles. A kickboard helps improve your kicking and lower body.
If you’re susceptible to ear infections, consider wearing a pair of earplugs to keep your ears dry. You can get reusable earplugs to save money. Another floatation aid that you can use is a pull buoy. It straightens body position and gives the hips extra buoyancy.
You can also use hand paddles with pull boys. It increases water resistance and keeps your hands in place, increasing your speed and helping you build muscle. Furthermore, hand paddles can improve your swimming techniques.
Build a Sustainable Swimming Routine
Once you’ve got your swimming gear, it’s time to build a sustainable routine that will keep you motivated. It is essential that you follow a format you can easily follow. Here are some tips on how to build one.
Warm-up and cool down
Swimming is a form of exercise, so it’s important to warm up properly to reduce the risk of injury. As for cooling down, this can improve flexibility, regulate blood flow, reduce the risk of cramps, and lower heart rate.
Alternating freestyle with breaststroke and backstroke gives the shoulders a lot of stimulus and stress. Mixing up strokes also keeps the shoulders happy. Don’t forget to use intervals too and do some strength exercises.
Increase the intensity and volume of your routine gradually. For instance, instead of 10 straight laps, break it into five laps and switch up the strokes between every set. By doing so, you’ll remain motivated and find out what strokes suit you. Remember, your goal is to build a sustainable habit. So, it’s easier to stick to your swimming regimen if you increase the intensity slowly.
Assess your training
Assessing your training helps you recognize your successes and determine areas that need improvement. You can use a training log to track your progress and constantly work towards getting faster and better.
But remember, lap swimming is not just about speed. It is about enjoying and experiencing the process of learning how to swim. Don’t worry if you’re slow because swimming rewards deliberate efficiency and effort. So even if you are not the best swimmer, your technique will improve as time goes by.
Another important tip for beginners is to set realistic and measurable goals. For example, you want to learn how to swim because you want to lose weight and get fitter within a year. How will you achieve that? You can go to the pool two days a week to keep yourself accountable. Setting realistic goals will also make it easier to stick to your routine.
Conclusion
Lap swimming is a gratifying activity that you can do whenever you have free time. As you keep practicing, you’ll eventually know how to do it. Start setting goals and use quality equipment like goggles and swim caps if you want to learn lap swimming. If need be, having a swimming buddy can be a great motivating factor.