You loved it as a kid, and today swimming could help you get in the best shape of your life. Consider this your swim-class refresher, chock-full of advice to help you fine-tune your strokes, feel more at ease in the water — and get the body you've always wanted.
I walk to the little beach
at the end of my street, put my towel down, and wade into the water.
Even in July, the ocean in Vineyard Sound, in Massachusetts, is so
chilly I catch my breath. I kick hard and breathe harder, stopping after
about a half mile to just dangle in the water. Light dapples the
surface; I am delighted — with my body, my self, my time in the sun.
[post_ads]I've
been swimming for most of my life, but not always for the reasons I do
now. When I was young, I swam because my mother wanted to have time with
her friends at the pool while lifeguards or coaches watched me and my
brothers. In middle school, I swam to win trophies. In high school, I
swam because I thought it would look good on a college application, then
stopped when I had better things to do. In college, I'd return to the
pool when I felt like something was missing in my life. I met a new best
friend doing the same thing in the next lane.
In my 20s, I swam intermittently, but usually for fun. I made a point to swim wherever I traveled:
at dawn in a lagoon in Bora Bora; in a cold lake in New Zealand on
Christmas one year; in a friendly competition in a pool in Jakarta,
while bells from nearby mosques called the faithful to prayer and
hundreds of swallows crisscrossed the dusky sky.
As
I got older, I was drawn to the water during tough times — divorce,
single parenthood, challenging jobs, sick parents. I swam to escape, to
get out of my head, to stop talking to myself and hear instead the
rhythm of my stroke. I swam because I thought swimming would bring me
solace, and it always did.
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I
swim now not because I might win a trophy or because I need relief. I
do it because I like how it feels to be both grounded and weightless, to
be connected to my body in a way I can't be when I'm thinking too much.
When I swim regularly, my whole life seems to work. I remember that I
am a person who deserves an hour by herself. It's a perfect combination
of solitude and the companionship of other swimmers gliding nearby.
The
metronome of my breath, the monotony of lap after turn after lap, is
like meditation to me. I swim because even when I'm tired or dragging, I
always end up feeling strong and swift, and I finish my swim pleasantly
depleted and fulfilled. —Jamie Kageleiry
Trust Us — You're a Swimmer, Too
[post_ads]If
you only think of the pool as the place your kids go to burn off
energy, you're missing out. Swimming is the LBD of workouts: It makes
everyone, at any age, feel and look amazing. "Being in water reduces the
stress on your joints, so it's kind to your body," says Crystal Coleman
of Penn Charter Aquatic Club in Philadelphia, who also coaches young swimmers
on the national team. Don't confuse kind with undemanding, though:
Swimming strengthens your core, and because water is much denser than
air, each kick and stroke is like a mini resistance workout, raising
your heart rate as you build muscle. In fact, research shows that
swimmers have slimmer waists and hips at any age than those who don't
swim, and their hearts appear much younger. It doesn't matter how long
it's been, or that you don't have Michael Phelps's speed or his wingspan — you'll still exit the pool stronger.
Find the Right Suit
You're not just splashing around anymore, so you'll need a swimsuit
that's fuss- free. "The best lap suits have cross backs for support and
high necks so you don't have to worry about spilling out mid-lap," says
Lisa Butler, vice president of innovation design and aquatics at Active
Spirit. One-piece, two-piece — it doesn't matter. Just leave your
bandeau top for the beach chair.
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Perfect Your Strokes
Most
of us haven't been to swim class since we were kids, so there are a few
techniques you may have forgotten (if you ever learned them at all!).
Brush up to make your workout more efficient, Coleman says.
Backstroke:
It may seem like the lazy river of strokes, but you can move quickly if
you gain momentum with your arms. Done right, the backstroke is great for your core.
A. Enter the water with your pinky finger rather than slapping your hand down behind you.
B. Bend your elbow and throw the water toward your feet like a softball. Your hand should exit the water with your thumb up.
Freestyle: This
classic stroke — the one you learned when you were still in floaties —
can burn as much as 300 calories in a half hour. Think of it as the
foundation of your workout.
A. No scooping or slapping here: Your fingertips should slice the water, barely making a splash.
B. Kick from your hips, not your knees. Bending your legs creates drag, which can slow you down.
Breaststroke: The froglike kicks in this stroke help strengthen your legs so they're lean and more powerful in the water.
A. Your arms and legs shouldn't move at the same time. Sweep your arms in a circular motion first as you come up for air.
B. Then,
as you push your arms back out in front of you, bring your feet up to
your butt and do the same circular pattern with your legs.
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Pool Troubles, Solved
Not feeling a summer with split ends? Try these strategies from Olympic synchronized swim duo Mariya Koroleva and Anita Alvarez.
Frizzy hair: A swim cap will keep your hair out of your face and limit damage,
but putting one on can be a pain. Try pulling your hair back in a bun
or ponytail, even wetting it in the shower first if you want to help the
cap glide on. Stretch the cap wide, gently pulling it over your
forehead and then back over your hair.
Red eyes: No
getting around this one: You need to wear goggles to shield your eyes
from chemicals that can cause irritation. Look for a pair with rubber
padding — they may leave less of a mark than foam. And be sure to try
them on: The fit can vary, and finding the right pair for you will prevent pesky leaks.
Dry skin: Pool chemicals also sap the moisture
from your skin, leaving it dry and chapped. Apply an ointment like
Aquaphor to flake-prone areas before you get in (it acts as a barrier
for your skin), then rinse off immediately after swimming to cleanse
your skin of any chlorine. Moisturize again before you head home.
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Drink Up
You might not notice when you're already soaked, but swimming makes you sweat — and that means you'll need to rehydrate. Start drinking water
about two hours before a swim, says David A. Wang, M.D., of Hospital
for Special Surgery in New York City. Then keep water at the edge of the
pool so you can take a sip every 15 minutes or so.
Don't Forget to Stretch!
Hips: Stand
on one leg and bend your knee so you're in a seated position; rest your
other leg across it. Sit in the stretch for 10 seconds, moving your
hands in small figure eights for balance. Repeat 2 to 3 times per side.
Calves: Hold
on to the edge of the pool with both hands and place your feet on the
wall between them. Stretch your legs out as straight as possible; hold
for 10 seconds. Repeat 3 times.
Shoulders and back: Step
into a lunge with your front leg bent and your back leg straight; raise
your arms overhead, palms facing in. Sink lower and reach upward,
lifting your chest. (You may even lean back slightly.) Hold for 10
seconds; switch sides.
Open Water Tips
[post_ads]Make
no mistake: Swimming is a serious workout. Shield yourself from injury
with these underwater moves from Sydney Cassida, a swim instructor at
Chelsea Piers in New York City — they target the muscles that are most
likely to feel cramped and fatigued.
In
a lake or an ocean, you won't have walls or lane lines to guide you —
so before you wade in, identify a few landmarks (like a lifeguard stand)
that will keep you from venturing too far, says Mike Barrows, D.O., a
world champion lifeguard. Then, when you're swimming, lift your eyes
just above the waterline to sight them. "If you lift your head too high,
your hips drop, which will make you lose momentum," he says.
Ready, Set, Swim
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