Most often, the pool has 3-6 lanes of 25-50 meters. The optimal water temperature is usually around 25-26 degrees Celsius. In children’s pools, depending on age, it is 28-33 degrees, professional athletes practice at a temperature of 20-22 degrees.
Typically, a fitness club offers visitors a pool for independent swimming, sections for adults and children, and group fitness programs. Some clubs offer water polo, synchronized swimming, or diving. But this is rare.
First, let’s discuss the unspoken code of conduct in the pool.
Lanes by the sides are usually intended for amateur swimming, young visitors and pregnant women. Don’t arrange races and dangerous games here. If you came to the pool to relax after work or training, to swim leisurely, or if your level is low, then these lanes are for you.
The central lanes are usually occupied by more or less professional swimmers – they swim for speed in a certain style (butterfly, breaststroke, crawl). They know that they need to stick to the right side, like on a road, so as not to interfere with each other. And the least welcome here are the languid manatees that drift from one end to the other, and those who swim in pairs so that it is convenient to chat. So here’s a big request: if you go to the central lane, please adhere to these rules.
Well, here are some general rules: maintain hygiene, don’t disturb other guests, and be safe.
Group and individual training in the pool
Almost all water exercises are different types of aerobic exercise or balance exercises. Many exercises are suitable for beginners and overweight people. We once wrote an article about who should pay attention to aqua aerobics and why it is so useful. From personal experience, I can say that this is one of the most enjoyable exercises, and a good variety if you are tired of the treadmill. The exercises always seem very easy, but the water complicates them, creating swirls from your movements. At the same time, the load on the spine and joints is reduced. This is an interesting and useful experience. Therefore, the training is emotional, and the whole hour flies by unnoticed.
Group classes for pregnant women stand apart . There are practically no contraindications for swimming “in position”. Redistribution of the load, active movements provide good tone for the muscles and help to relax properly. With regular classes, the likelihood of varicose veins and edema decreases, the muscles of the back and chest are strengthened, and blood supply improves. In the later stages of pregnancy, it is better to give preference to passive swimming, even drifting (but remember the “swimmer’s code”).
Swimming is useful for literally everyone, including infants . They are conducted individually and always with a trainer! Later, you can move on to classes in the “Mom and Baby” format, and then to swimming lessons in a group.
Independent training
If you consider swimming as a sport, you need to imagine a training program. To master the correct technique, be sure to work with a trainer. It is better to start with a small load – 20-25 minutes of any swimming style, gradually increasing the time to 45-60 minutes. I admit, if you have not swum for a long time, the first 25 minutes will shatter all your ideas about your capabilities. Water has very strong resistance and, even with regular cardio training, you will quickly get tired. And this is without a current!
The intensity of the load can be increased by using accelerations, shortening the rest periods, and using special equipment such as hand paddles.
By the way, it is in the pool that you realize all the advantages of modern electronic devices for sports. A fitness bracelet will help you track your pulse, distance traveled, and the effectiveness of your workout, and wireless headphones are a real salvation for those who can’t exercise without music!
