We spoke with Jorge García, an expert in High Performance Sports and physical trainer for the Spanish Women's Field Hockey Team, about how we can practice physical activity with lifeguard course on the beach or in the pool this summer.
Feel like a fish in the water:
The good weather makes many want to do physical activity on the beach or in the pool. Organizations such as the Arthritis Foundation , points out that “aquatic exercise is a gentle way to exercise muscles and joints. Water supports the joints, decreases tension and allows free mobility. Jorge García, an expert in High Sports Performance and physical trainer for the Spanish Women's Field Hockey Team, explains how we can practice physical activity in the water this summer in a safe and healthy way.
1. The benefits:
Improves muscle strength and cardiovascular capacity . Therefore, we benefit of swimming from the prevention and treatment of joint and heart diseases.
.png)
2. Suitable for everyone:
It can be very suitable for people with joint pain . Water causes body weight to decrease, for example if it reaches our hips (more or less), our apparent weight (the one supported by our joints) will be reduced to 50% of the real one. Therefore, the water serves to increase or decrease the weight that our joints would support. We can also include pregnant women and even babies, the water allows the latter to adopt postures and make new movements.
3. Exercises:
It is very useful to work with pools with a depth between 1 and 1.2 meters . In this way, we can perform all kinds of movements, jumps, turns, strength exercises such as squats, splits, etc... Material made for lifeguard courses near me in water can be used, or simply rubber bands or balls, which will help us increase the intensity in the different lower body, upper body and trunk exercises. In addition, for the more adventurous there are many sports related to water, such as different types of surfing, rowing, scuba diving, etc... Swimming or diving with fins is a very good exercise to improve ankle strength.
4. The warm-up:
You always have to warm up. I recommend for any type of physical activity to massage with foam and then stretch . Then in the water we can do low intensity active mobility exercises.
5. What never to do:
If you have back problems, I would not recommend the breaststroke or butterfly strokes, they cause hyperextension of the back . In fact, the safest style for the back would be the low back . All styles must be taught by a swimming instructor or coach, it is not easy to execute them properly. It is important to warm up well and not do strenuous exercise without at least one companion or lifeguard. In the sea it is not recommended to swim far from the shore.
To know more: Drowning in swimming pools can be avoided like this