Is Swimming the Ultimate All-Round Workout? Explore Its Benefits, Myths, and Alternatives for Fitness

• Death of Agnaldo Rayol: 70% of elderly people suffer serious accidents at home; know how to avoid
• Warm water: Discover the unexpected health benefits of the drink

As the end of the year approaches and, with it, the long, sunny days, many begin to include the swimming pool as a training area. Therefore, swimming will gain the maximum number of followers in the coming months.

– Swimming is the ability that allows human beings to move in water through movement made by rhythmic, repetitive and coordinated movements of the upper and lower limbs and the body. It allows you to stay on the surface, overcoming the resistance that the water offers to move over it – describes Elizabeth Vilamowski, a doctor specializing in sports medicine, a member of the Civil Society commission Sports Medicine (ACMDBA).

Swimming mainly consists of aerobic exercise, with low intensity and high resistance. It is anaerobic when you run in the pool or do high-speed distances in a short time (seconds), according to the sports medicine doctor. Vilamowski emphasizes that by covering almost all muscle groups, he develops strength and flexibility at the same time.

• Interview: ‘ God exists. God is in the brain’, says neuropsychologist and researcher

According to a publication in the special issue of Healthline, swimming promotes good sleep. He points out that elderly people with insomnia found that their quality of life and, in particular, their sleep, improved after they did regular aerobic exercises, such as swimming. Although the great benefits it brings to the body are not considered, swimming is not considered as the only complete sport.

In addition, with swimming, myokines are released which improve fat metabolism, and neurotransmitters, such as serotonin and dopamine, which reduce stress, improving well-being.

The doctor says that it also helps prevent cardiovascular diseases as it improves blood pressure and heart rate and prevents diseases such as overweight, diabetes, dyslipidemia and developing osteoarthritis. It can also prevent lung diseases and immunity as it improves respiratory resistance.

– Swimming can be used as an aid to training – points out Vilamowski.

Today, swimmers’ physiques appear to be much stronger and more toned than they were in the past. The physical trainer Pablo Benadiba emphasizes that it is not the same thing to create a dynamic or a contraction on the hard floor, on the bar or through equipment, which gives a different tension on the muscles.

– That’s why there is crossfit, where many muscle groups are involved, or functional training. With ashtanga yoga you work on the large muscle groups, not just your breathing. The same thing happens with calisthenics – says the coach.

Benadiba recognizes that swimming is the most fulfilling, but admits that there are many physical activities today.

For Javier Furman, an entomologist and veterinarian, swimming is overrated, because it is a physical activity in an environment that is not ours, that is the earth, in a situation that does not belong to us. Physiologically, we are prepared to stand up straight and not horizontally and without the force of gravity.

According to Furman, there are many movements performed underwater that are unnatural and biomechanically harmful to health.

– It is a complete sport because almost every muscle in the body is used and that is, quote, healthy. It’s a very good sport, I don’t want to go against it, but the truth is that there are other sports activities that, in my opinion, are more useful – he says.

At this stage, the kinesiologist and the veterinarian lead to HIITS (High Intensity Interval Training), short interval exercises, or HIRT (High Intensity Resistance Training), such as functional gymnastics, in which the exercises are against a little more weight, with a ball or weights.

– They are better because they are in accordance with our physical biomechanics and, at the same time, all the muscles are involved. There’s a lot of muscle contraction – he suggests.

Although swimming is considered one of the physical activities that cause the least amount of injuries and is recommended for a wide range of people, it has its contraindications. For example, people with lung diseases, bronchitis and asthma attacks.

– This does not mean that an asthmatic person cannot swim. On the other hand, it is an advantage because it improves respiratory mechanics, but it cannot be done in the middle of a crisis – explains Vilamowski.

It is also not indicated in cases of ENT diseases, such as acute pharyngitis, sinusitis, otitis, angina, eczema outbreaks or skin reactions. For low back pain, crawling is prohibited due to the demands on the low back, warns a doctor who specializes in sports medicine. In these cases, it is recommended to choose a reverse style. A prior medical examination is always required.

Javier Furman warns that it is a medical practice to see countless patients with back problems that worsened after swimming.

– Swimming is a good sport, but I would not recommend it to people with spinal pathology, unless there is a good technique and a good teacher who is sure that the technique is correct – it shows .

Furman does not recommend swimming when you have a back, cervical or lumbar injury, knee or hip injury.

– In these cases, there are certain swimming styles, especially breaststroke, which may cause discomfort. On the other hand, when there is a spinal cord injury and you want to retrain your strength, it is good because the water generates resistance in all directions. There, not only muscular and joint issues are retrained, but also the proprioceptive issue, which is related to the nerves. It is also effective for rehabilitation and weight loss – he says.

The psychologist and physiologist says that swimming is alone, and that is why he recommends it as an aid, not the only sport.

– The sport arose as a result of an effort by today’s society to do what we did thousands of years ago, in a tribe, such as hunting, gathering and other ceremonies. Team sports are the healthiest, because of the social interaction during practice – he reflects.

Swim practice usually lasts 45 minutes for beginners, extending to an hour or an hour and a quarter as the level progresses. Benadiba recommends a weekly frequency of two or three times a week, which can be added to other activities.