If you are new to swimming, the breaststroke is a great choice. This type of cardio exercise is quite simple and easy to learn, making it often recommended for beginners. Furthermore, breaststroke has a wide range of benefits, including strengthening bones and muscles.
Now, we will discuss the various health benefits of breaststroke, along with how to do it. Read on until the end!
Breaststroke in Swimming Guide for Beginners
Breaststroke is also known as the frog stroke. This exercise is quite simple and easy. Therefore, this technique is highly recommended for beginners. This swimming style can relieve symptoms of arthritis, maintain health, and even improve heart and lung function.
The breaststroke in swimming allows your head to remain above the water's surface, so you don't need to feel afraid or panic because you are not used to submerging your head in the water. If you want to learn this swimming technique, you should check out the breaststroke technique below.
- First, position the front of your body facing the pool floor.
- Make sure your body is straight and as relaxed as possible, but try to keep your ankles below the surface of the water.
- Then, bring your palms together with your arms straight out in front of you in preparation for gliding.
- Then, perform a gliding motion by pushing your body using the soles of your feet against the pool wall.
- At the same time as the gliding motion, begin to open your palms outward until your body forms a Y shape.
- Rotate your hands inward until they are together and straight again in front of your chest.
- On the other side, open your thighs and bend your knees so that your heels point toward your buttocks, resembling a frog's leg movement when swimming.
- Once your hands are in front of your chest and ready to open again, lift your head and shoulders above the water surface to take a breath.
- As your hands begin to open or paddle again, your head and shoulders should be underwater again.
- Repeat the above movement until finished.
Health Benefits of Breaststroke Swimming
Now that you know how to do it, here are some health benefits of breaststroke in swimming that you can gain from practicing it regularly.
1. Strengthens Bones and Muscles
One of the benefits of breaststroke in swimming is that it trains and tones the body's muscles, especially in the chest, abdomen, thighs, arms, upper back, and lower legs.
If you do this movement regularly, your muscle strength will continue to increase, ultimately maintaining your muscle mass long-term. This also maintains bone health and helps reduce the risk of osteoporosis in old age.
Furthermore, swimming is known as a low-impact exercise that is safe for bones and joints, especially for geriatric patients and those with obesity.
2. Burns Fat Effectively
If you want to lose weight quickly, breaststroke in swimming could be one solution. This exercise is known to burn fat effectively. You can burn as many as 60 calories by practicing the back-and-forth frog stroke for 10 minutes, or 200 calories for 30 minutes.
The benefits of breaststroke swimming in burning fat are known to be much more effective than walking for the same duration. Therefore, you can do this exercise regularly for at least 30 minutes a day to lose weight quickly.
However, if you are a beginner, you can start with 10 minutes first, then gradually increase the duration. The faster and longer you swim, the more calories you burn.
3. Improves Heart and Lung Health
If you often feel tired or out of breath easily, even without strenuous activity, this could be a sign of heart and lung health problems. You can address these issues by regularly practicing breaststroke.
Yes, breaststroke swimming is known to help improve heart and lung health. This is because swimming increases your heart rate, which ultimately strengthens the heart muscle. This allows blood vessels to circulate more blood more quickly and optimizes oxygen flow to every cell in the body.
Furthermore, swimming also trains your breathing patterns, increasing your lung capacity. As a result, your heart and lungs can function better and more stably. You will also feel less tired or have difficulty breathing during physical activity.
4. Maintains Normal Pressure and Sugar Levels of Blood
Another benefit of breaststroke swimming is that it helps maintain normal and more controlled blood pressure and blood sugar levels. This is also related to cardiovascular fitness, as regular swimming makes your heart work more efficiently in pumping blood throughout the body. Ultimately, blood pressure is maintained well.
Furthermore, regular physical activity increases glucose utilization and triggers the breakdown of sugar reserves stored in the body's cells. As a result, blood sugar levels are maintained well. In fact, according to one study, swimming can lower bad cholesterol (LDL) levels in the blood vessels.
5. Reduces the Risk of Chronic Diseases
The final benefit of breaststroke swimming is that it helps prevent the risk of various chronic diseases. A healthy, strong, and stable heart function can maintain overall body health, thus preventing lower back pain, heart disease, diabetes, or stroke.
Those are the various benefits of breaststroke swimming and how to do it. If you want to reap the benefits of breaststroke, it is recommended that you practice it regularly. Also, do not forget to balance it with a healthy diet and drink enough water.
Make sure to drink at least 2 liters of water, or the equivalent of 8 glasses, every day to prevent dehydration, which can lead to serious health problems. For added convenience and to ensure you do not forget, you can keep AQUA mineral water on hand as your go-to beverage for all your activities.
AQUA comes in a variety of convenient packaging options to accompany your outdoor activities. Simply choose the one that best suits your needs, such as AQUA bottles or AQUA Click & Go 750ml with a sports cap, which makes it easy to drink the best mineral water while exercising.
Come on, get the benefits of quality mineral water by drinking #AQUADULU anytime and anywhere!
