A Beginner’s Guide To Swimming Lessons For Both Baby & Adults

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A Beginners Guide to Swimming Lessons for Both
Baby Adults (PDF VERSION) By Imer Imran,
Recreation Insight
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Copyright 2016 Recreation Insight All rights
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website at www.recreationinsight.com PUBLISHERS
DISCLAIMER While the publisher and author have
used their best efforts in preparing this book,
they make no representations or warranties with
respect to the accuracy or completeness of the
contents of this book. The advice and strategies
contained herein may not be suitable for your
situation. You should consult with a
professional where appropriate. Neither the
publisher nor author shall be liable for any loss
of profit or any other commercial damages,
including but not limited to special, incidental,
consequential, or other damages. Designed,
Illustration placement and Edited by Imer Imran
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• Table of Contents
• Introduction
• How to Swim A Step by Step Guide
• Helpful Swimming Advice and Tips
• Types of Swimming Strokes
• Benefits of Taking Swimming Lessons
• Swimming Workout Is It Effective?
• Adult Swimming Lessons
• Baby Swimming Lessons
• Health Benefits of Swimming

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Introduction - A Beginners Guide to Swimming The
idea of learning how to swim may swim
intimidating at first but it really isnt. In
fact, swimming is fun and very beneficial to the
body. Swimming gives your body a combination of
strength building and aerobic workout. It
strengthens your legs, arms and core and at the
same time, help you burn calories. What makes
swimming a great exercise is that it does not
impact your bones and joints because youre
buoyant in water. How to Swim A Step by Step
Guide Step 1 Get used to the feel of immersing
your body in water and begin to realize how
buoyant you are. So step into the swimming pool
and walk around the shallow parts. As you get
more comfortable, you can go deeper, until the
water reaches your shoulders. For some people,
this may take a few tries and thats perfectly
OK.
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Step 2 The next step is to learn how to blow
bubbles underwater. Go to a shallow area of the
pool (chest deep) and grab hold of the side of
the pool. Then start blowing bubbles as you put
your face in the water. Practice this and as you
get more comfortable, go deeper into the water.
Breathe in with your face out of the water and
breath out with your face in the water. Step 3
Its time to learn how to float.
Dont go in the deep area of the pool yet.
Stay on the side, and dont go beyond chest
deep. Take a deep breath and then slowly lift
both feet up as you lean backward. You may not
be able to do it successfully at first but keep
trying. Do it repeatedly until you can float for
half a minute or more. Step 4 Now try to do one
lap by using your arms. That means swimming from
one end of the pool to the opposite end. Use a
flotation device such as a styrofoam noodle. You
can rest at any point if youre tired. Step 5
Do another lap, this time using both arms and
legs. It may make you feel very tired at first
so if you need to, you can rest every few
seconds. Step 6 When you can already swim one
lap without stopping, youre ready to swim
without a flotation device. You can be close to
the edge of the pool so you can easily grab hold
of the side of the pool in case you get
tired. Thats it! Just keep doing laps until you
become more comfortable in the water. Once
youre ready, you can then work on endurance and
speed.
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• Helpful Swimming Advice and Tips
• The main challenge for a swimmer who is uncoached
  is that there are a lot of nuances of freestyle
  swimming to copy and just as many tips to improve
  yourself that youll find it difficult to figure
  out which ones to follow and which areas to
  prioritize.
• That said, I have listed down what I consider are
  among the most crucial freestyle aspects you
  should focus on.
• Relax. Seems easy enough, right? Not exactly. But
  you really need to relax. If youve ever seen
  pro swimmers, youll know that they seem very
  relaxed in the water, which makes them seem like
  they are gliding effortlessly. So relax your
  whole body and focus your energy in moving your
  body forward.
• Dont hold your breath.
• If you do, you will feel out of breath and you
  will tire easily. Instead, breathe in and
  breathe out at a steady, normal pace. I recommend
  inhaling on your third stroke.
• Glide.

Make sure each stroke is separated from the next
with a quick glide. To do this, keep your arm
fully extended for a few moments before it enters
the water right over your head.
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• Keep your spine properly aligned. The waterline
  should cut the top of your heads center and you
  should be facing straight at the bottom of the
  swimming pool.
• Dont over-rotate your body. Your torso should
  not go past 45 degrees and your lower legs and
  head should also not rotate just your torso and
  hips.
• Types of Swimming Strokes
• While most people swim freestyle, there are
  actually several swimming strokes.
• Freestyle Stroke
• Also known as front crawl, the freestyle stroke
  is usually the preferred stroke of advanced
  swimmers. It makes use of alternating arm
  movements, flutter kicks and above water
  recovery.
• Breaststroke

First time swimmers are usually taught the
breastroke. Its main advantage is that it allows
the swimmer to breaststroke to keep their head
above the water. 3. Butterfly Stroke This is
preferred by competitive swimmers due to its
unique and impressive technique. The butterfly
stroke utilizes symmetrical arm strokes, dolphin
kicks and wave-like body movements.
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• Backstroke
• This technique is swum backwards and uses
  alternating circular movements of the arms,
  flutter kicks and above water recovery.
• Sidestroke
• Side stroke is not very popular but it is easy to
  learn. It is often used by lifeguards when
  rescuing victims.
• Benefits of Taking Swimming Lessons
• Swimming is a crucial life skill. And no matter
  how old you are, its never too late to learn
  how to swim. There are so many benefits you can
  get from this activity and it does not put you
  at risk of injury. So whether youre 6 or 60,
  consider taking swimming lessons!
• 1. Health and Fitness

Exercise is good for our health we all know
this. And one of the best exercises that work
for all fitness levels is swimming. Why? Because
it works on every group of muscles in your body
without subjecting it to stress. If youre
trying to lose weight, swimming will help you
achieve your goal as well. A 130-pound
individual can burn 590 calories doing freestyle
swimming for an hour. If you swim every day, you
can lose 5 pounds in a month or more.
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2. Confidence and Self-Esteem Swimming boosts
your self esteem and makes you more confident
about yourself. As you progress in swimming, you
will develop a more positive image of yourself.
Children will develop social skills as they make
new friends in their swimming classes. Adults,
on the other hand, will feel good about
themselves and their bodies which in turn
enhances their confidence.
3. Safety This is particularly true for kids.
Learning how to swim is vital to ensure your
childs safety when in the water. Besides, as a
life skill, mastering it will give you a
lifetime of enjoyable experiences. You will be
able to enjoy your vacations, water activities
and even scuba diving. Having the ability to swim
gives you the chance to try a lot of fun water
activities. Swimming Workout Is It
Effective? You might be wondering, should I try
a swimming workout? The truth is, there are many
exercises you can do to give your body a good
workout. Running on a treadmill can certainly
get you to sweat buckets, and so is spinning. But
if you want a full-body workout that is
enjoyable at the same time, nothing really beats
swimming. Take a look at its benefits 1. Its a
complete body workout. It tackles every area in
your body so you can tone your arms, legs, belly
and even your bottom with each stroke.
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1. It does not put you at risk of injury. Unlike
   running, swimming is friendly on the joints. So
   even if you are still recovering from an injury,
   you can continue to build endurance, strength,
   muscle tone and overall fitness by swimming. You
   can swim everyday and not worry about stressing
   out your muscles or injuring yourself.
2. Its not expensive. In fact, all you need is
   goggles, a swim cap and an appropriate swimwear.
   You may or may not buy a kickboard or any
   flotation device. Most pools have them readily
   available.
3. It burns a lot of calories.

• Ive mentioned earlier how much calories a person
  can burn by swimming. Of course, this depends on
  your current weight, stroke, and speed. But in
  general, swimming burns plenty of calories so if
  youre trying to lose weight, its a great
  option.
• Its refreshing. Who doesnt enjoy a dip in
  cool water in a hot summer day?
• It makes you competitive. Some people learn to
  swim so they can compete in triathlons. As you
  progress in your swimming, you can also add
  running and biking into your workout routine.
  You can even sign up for a Sprint Triathlon
  event to make training more exciting.

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Adult Swimming Lessons

• Making the decision to enroll in adult swimming
  lessons might be scary if you have a fear of
  deep water but it shouldnt be. If you are having
  doubts about being able to learn to swim, here
  are some tips to keep in mind
• Acknowledge your fear.
• Make sure your instructor knows that you have an
  intense fear of the water. By being honest with
  them about this, they can help you ease into the
  water.
• Start with basic strokes. You need to have a
  solid foundation of swimming so you can tackle
  the more advanced strokes.
• Build confidence in the water. You dont have to
  learn everything in a couple of
• sessions.
• Master the techniques. You dont have to be the
  fastest swimmer. The most important thing is for
  you to know the proper form and technique so you
  can continue to develop the skill. You can work
  on improving your speed later on.

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Baby Swimming Lessons For moms and dads, letting
their babies take swimming lessons can be a scary
proposition. But it can actually be a very
positive experience not just for your little one
but for yourself as well. Help your baby learn to
love the water and ensure his or her safety
while swimming. First of all, you need to
determine if your baby is ready for lessons. You
can go to a class that specializes in baby
swimming lessons and ask the instructor to
evaluate your childs readiness. Next, visit the
pool where your baby will be taking lessons. Go
there during peak hours so youll have an idea
of the environmental conditions.
Make the experience as positive as possible for
your little one. Make him or her feel
comfortable in the water by attending the first
few lessons as well. The two of you can spend
some time acclimatizing in the pool, splashing
water around and just having fun. Arrive on
time for each swimming lesson and dont feed your
child 30 minutes before the class schedule. If
baby diapers are allowed, make sure your baby
wears one.
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Health Benefits of Swimming

• Swimming is an excellent workout as it allows you
  to move your entire body in the water against
  resistance.
• With swimming, you can keep your heart rate up
  without stressing out your body.
• You also build endurance, cardiovascular fitness
  and muscle strength.
• You can maintain a healthy weight.
• Your heart and lungs will be healthier and
  stronger.
• Your muscles will be toned and your body will be
  much stronger.
• It gives your whole body a work out.
• Aside from the health benefits of swimming, it
  also provides other benefits, as listed below
• It is relaxing.
• It alleviates stress.
• It boosts flexibility.
• It is a low-impact therapy for people with injury
  and medical conditions.
• It is a great way to cool down on a hot summer
  day.

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Learn to Swim Today Ever since I was child, I
was always scared of the water. It took me years
to finally overcome it. I started taking
swimming lessons when I was 30 and I have not
stopped swimming since. So, when any non-swimmer
comes to me and ask whether they can still take
lessons, I always say, absolutely! You can learn
to swim at any age but the sooner you decide to
learn to swim, the better. Youre missing out on
a lot of opportunities and advantages every day
that you decide to put it off! Learn to swim
today and find out for yourself just how
enjoyable and relaxing it can be!