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Swimming Offers Ideal Training Alternative, Especially in Summer

Sound futuristic or far-fetched? No, it's as primitive as water.

Swimming provides exemplary cardiovascular health benefits without the same gravity-based stress as other forms of exercise. And a swim session can be much more appealing than a run or bike ride when the temperature is in the 90s.

Bill Bracken of Lakeland began swimming competitively in childhood. Now 40, he competes in triathlons, and he tries to get in three or four swim sessions a week, either at the Lakeland Family YMCA or the city's Gandy Pool.

"There aren't many exercises you can do your entire life without any real wear and tear on your body, and swimming is certainly one of them," Bracken said. "The other thing I love about it, being in Florida, you're not out in the hot air sweating to death. It's a lot more refreshing exercise to do, especially in the middle of the day."

Swimming offers numerous advantages, said Kasey Mueller, director of sports medicine and fitness technology at Keiser University's Lakeland campus.

"When you're in the water you weigh a tenth of your weight out of water, so even people that are larger or who have maybe some kind of injury, it's not putting as much (stress) onto their body as walking on a treadmill or that sort thing," Mueller said. "You can still get your heart rate up and get the exercise you need without all the pounding."

Mueller, a former competitive swimmer, said it takes four times as much energy to swim a distance as to run the same distance. She said swimming can work all the major muscles in the body, especially if you alternate among the four basic strokes — forward crawl, butterfly, breaststroke and backstroke.

Even a swimmer who sticks with just the forward crawl, or freestyle, engages the major muscles of the arms and legs and works the "core" muscles of the abdomen, Mueller said.

She cited a recent study that found patients were able to lower their blood-pressure levels through regular swimming.

Bracken said he usually does interval workouts in the pool, swimming 100 or 200 yards at a fast pace with rest periods of 10 or 20 seconds. He said that pattern allows him to swim some 2,000 yards at a consistently hard rate and lessens the chance that his technique will degrade over the course of a long, steady swim.

He said intervals push his heart rate higher than it would be during a continuous swim at a slower pace.

Swimming is a solitary activity, and the prospect of spending 30 minutes or so staring at the bottom of a pool might be unappealing to some. But Bracken said group workouts offer some sociability, as the rest periods give swimmers the chance to banter as they hang on the pool walls. And he said swimming with others can provide a sense of competition.

Q & A: How is cited my work to come along? | Fashion Trends 2011

First, most teacher like the WC to be double spaced.

The hanging indent is easy. Simply click right in front of the second line of a cite, and press Tab. You have to do it manually for each, I don’t know of a way to make it automatic (especially because it will vary depending on the program you use to type, like Windows Microsoft Word vs. Mac’s Pages.

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