5 questions and answers about swimming –

With the arrival of cold days, many people rush to the heated pool in order to escape the outdoor exercise. If you are thinking about doing the same, but still have your doubts about the practice, you can rest assured. We went to talk to physical educator Marta Mitsui Izo, ultramarathon runner, specialist in water marathons and teacher at Bodytech Unidade Eldorado, in São Paulo. She told us what are the main questions raised by first-time students:

1 – Will swimming make my body very muscular (with a broad back, bigger shoulders)?

It works the same way as bodybuilding: the hypertrophy it just comes with heavier and more specific training for that purpose. “It usually only happens if the person maintains a very intense pace – swimming an average of six times a week, at least two hours a day. And if you have a predisposition to have broad shoulders and back too, of course”, explains the ultramarathoner.

The educator also says that because it is a sport that generates high caloric expenditure, it is natural that if you do it right, you burn more fat and get the most apparent muscles. But remembering that it won’t be overnight! To this end, varying the styles of swimming (crawl, breaststroke, butterfly…) is essential.

2 – Is it true that swimming is a great sport for those with injuries because it generates less impact?

“True. Of course it depends on lesion, but generally it is recommended to practice yes. In fact, swimming is often used for recovery from injuries and post-surgery.”

3 – Can I do strength training with swimming? Or is it considered a more aerobic practice?

It is possible to strengthen with swimming yes. Marta even mentions some devices used to improve muscle tone in the water:

Palmar: great for the upper limbs, since, fitted in the hand, it creates more resistance in the strokes;
Parachute: you fit it around your waist, and it will slow you down a lot. That way, you feel like you’re swimming against the current of a river or sea, you make a lot more effort and spend a lot more calories;
Fins: just like the palmar fins, they generate greater resistance and require more effort from the legs.

4 – Can it improve my back pain?

“For sure. Being in the water, the spine does not suffer from gravity and, with that, the pain is alleviated”, says Marta.

5 – How to deal with menstruation in the pool?

The ultramarathoner says that this is one of the main concerns of her students. But she doesn’t have to keep that in her head! “Almost all women menstruate. In these cases, I prefer the use of a tampon”, says Marta. But of course you can also choose to collectorthe external version…

6 – Does swimming improve breathing capacity?

Everyone who suffers from asthma or bronchitis has probably been advised to go to the pool. This has an explanation. “When we exhale the air inside‘water, we have to force to release the air. This makes the diaphragm muscle (responsible for breathing) and the entire region of the rib cage work harder.”, says the ultramarathoner. Thus, your breathing capacity improves a lot without you even realizing it.

And improving breathing can be beneficial even for those who don’t have any problems. Studies already show improvements in the performance of runners who start swimming (and the best: no risk of injury!).