There is nothing more satisfying than that rush you get after a good workout. From Zumba classes to Karate, I’ve tried them all! However, a little more than 2 months ago, I was experiencing severe pain in my knee and was instructed by my doctor to lay off any exercises that put unnecessary stress on my knees. Not wanting to allow this to side track my fitness regime, I decided to take up swimming as my regular form of exercise. If you have been recently side-lined with a knee or lower-back injury or if you are looking to start swimming on a regular basis, here are a few tips I picked up along the way that could help you become an avid swimmer.
1. Establish a routine
As you can imagine, there are a variety of places you can swim besides your local pool. There are indoor pools as well that are specifically used for swimming races that are perfect if you are looking to put in your daily laps for the day. However, smaller pools can also get the job done. For an even larger body of water to swim in, try going to one of the many beaches along the UAE shore. Regardless of where you swim, pick one that works best for you and your schedule. Also, take into account the time of day you will be swimming and make sure you prepare accordingly.
2. Suit up
It seems like swimwear is getting more adventurous and intricately-made day by day. If you are looking to swim on a regular basis, it may be time to invest in a one-piece swimsuit, which provides optimal comfort as opposed to constantly having to readjust your two-piece. You can get away with many things while swimming but not having a good pair of goggles isn’t one of them. Also because of the chlorine, consider buying a swimming cap. Not only will it protect your hair, but it will also help keep from getting in an untangleable mess. Last but not least, I found this to be the most helpful: a nose piece. I hate having water rush up my nose so a nose piece really helps with that.
3. Fuel up
Like with any other form of exercise, making sure you eat right before and after swimming are pivotal when trying to get the most out of your time in the water. Avoid eating too much before your workout or eating foods that are too difficult for your stomach to digest. Eat small and easily digestible snacks during your swimming breaks including apples, bananas, and raisins. This builds stored fats in the liver that can quickly be used by the body as power sources during exertion. You would assume that because you are in the water, you would not need to drink any water. Swimming is just like any other exercise, so make sure you stay hydrated. Also, be prepared to feel ravenous after your swim, so keep things in check and have a healthy well-balanced meal afterwards filled with complex carbohydrates and lean proteins.
4. Stretch it out
Although physically beneficial for those with knee and back problems, swimming can put quite the strain on other parts of your body like your arms and legs. This is why you may recall having had at least a handful of muscle cramps while swimming in the past. Stretching it out, before and after your swim, are pivotal to avoid damaging your muscles and to keep your limbs loose. An extra 10 minutes of stretching can mean the differences between being physically capable of swimming the next day or taking a few days off because of stiff muscles.
5. Set a goal
There is nothing more motivating while working out than working towards a goal you have set for yourself. Whether you are trying to lose a few kilos or whether you are training for a swimming race, goals are amazing extrinsic motivators. Be sure you create a realistic schedule to achieve your goal. Set four 30-minute swimming sessions a week to begin with and slowly work your way up to 45-minutes and then eventually 1 hour. Remember, work at your own pace. Any progress, regardless of how fast or slow, is good progress.
With thanks to Nada Ramadan.