Swimming is good for your condition and your muscles. In this blog we tell you everything about how to train your muscles with swimming, and which swimming stroke suits which muscle group. We also tell you how many strokes swimmers swim on average per minute and how many laps they do on average in an hour, so that you can compare your performance with lifeguard recertification.
Front crawl fast to:
- What is job swimming good for?
- Which muscles do you train with swimming?
- The more concentrated you swim, the better you train your muscles!
- How healthy is swimming?
- How many calories do you burn swimming?
- How do you start swimming and how often should you swim?
- What is job swimming good for?
Lap swimming is good for everything! Whether you’re training to swim harder or just having fun, swimming benefits your body from the movement in the water. You train your cardiovascular system with swimming and you strengthen your condition and muscles, without putting any strain on your joints. You are constantly challenging your body in the water. By slowly building up the swimming and moving a little harder and more in the water, your fitness will skyrocket.
Which muscles do you train with swimming?
Which muscles you use the most while swimming depends on which stroke you do. When you go swimming, the strain on your back is minimal. This is also a smart sport to get rid of the tension in your back. But it always applies: the technology makes the difference. So make sure it’s good before swimming harder with lifeguard recertification.
Which muscle groups do you train with which swimming strokes?
Front crawl : The main muscles are the trapezius muscle and the broad back muscle. In addition, you need for this stroke: your chest, arms, shoulders, upper back, abs, lower back, buttocks, hips and legs. Almost all your muscle groups!
Breaststroke : You mainly train your back: the broad back muscle. Your abs stabilize your body in the water and your glutes support the complex leg movement. Your thighs are also doing well during this stroke.
Back crawl : This mainly trains your glutes. Thanks to the shallow location in the water, you also strengthen your core with this swimming style. In addition, you also use your arms and back a lot, just like with front crawl.
Butterfly Stroke: This stroke is the most athletic. You train the arm and back muscles a lot with this. But also the abs and core, because the entire upper body has to come out of the water every time. The leg muscles are also trained to keep your body stable.
Read here about how to get started with competitive swimming!
The more concentrated you swim, the better you train your muscles!
If you want to swim performance-oriented and therefore really put your shoulders under it regularly, you will mainly see this in your shoulder and back muscles. With swimming you train all major muscle groups, which is quite unique and you only see in a few sports! You mainly strengthen your back and arms and this will eventually give you a wider back. If you swim regularly, your muscles do not necessarily become wider, but more powerful. Muscle building of course does not work without the right nutrition. Support your muscles with high-quality proteins and healthy snacks. Choose healthy food !
How healthy is swimming?
During a workout in the water, your heart rate is lower than when you practice a ‘dry’ sport. This does not mean that swimming is less effective: on the contrary! The main reason for a lower heart rate is the diving effect: because your body is in the water, the parasympathetic nervous system is stimulated. This is the part responsible for your recovery. It regulates the control of your heart rate and the centralization of your circulation. Or to put it more simply: underwater, your body is completely focused on supplying oxygen to your vital organs.
The water pressure and the horizontal position of your body in the water improve the stroke volume of your heart and simplify blood flow. This means that your heart has to pump blood less often and your heart rate is therefore automatically lower in the water with lifeguard recertification.
How many calories do you burn swimming?
How many calories you burn during a swim workout depends a lot on your training condition and fitness. The training intensity also makes a big difference.
The average is approximately:
- Front crawl: 500-800 kcal per hour
- Breaststroke: 400-700 kcal per hour
- Backstroke: 200-500 kcal per hour
How do you start swimming and how often should you swim?
Start calmly with, for example, two lanes of front crawl and one lane of breaststroke. Then you can build this up more and more. Eventually, you can front crawl for 20 or 30 minutes at a time. Try to set goals for yourself so that you stay motivated!
To take advantage of the positive effects of swimming for your condition and cardiovascular system, it is good to take a bath regularly. As a result, your body gets used to the breathing technique and the condition you need for this sport, and you get better at it!
The strokes an average swimmer makes per minute (stroke rate) are very different and really depends on how advanced you are in the pool. On average you swim about 60 laps per hour. It depends on which stroke you practice and how good you already are, so this can of course be more or less with lifeguard recertification.
Are you taking the plunge?
Enjoy swimming and be rewarded for your performance at the same time? This is possible with asr Vitality, the exercise program that rewards exercise. Take a dip in that pool and improve that technique! Then you will have reached your weekly goal with your Vitality Points! Check out how to earn points for swimming below!
History of competitive swimming
Competitive swimming was developed in the 19th century. England was the first to introduce this sport. As early as 1837, six London swimming clubs competed against each other in swimming competitions. Since then, competitive swimming has only grown in popularity with lifeguard recertification.
Swimming has been an official Olympic sport since 1896. Then only men were allowed to participate and only two distances were swum. Women have also been allowed to participate since 1912. Today, swimming is one of the biggest sports in the Olympics. There are now a total of 32 matches: 16 for men and 16 for women!