It is often said that swimming is the ideal sport. Does that also apply to someone who didn’t make their seahorse as a child? Yes, experts say — adults can still learn to swim. FITBOOK says how the fear hurdle can be overcome, how much time you should invest in it and what is important when choosing a swimming course.
Fear is the biggest hurdle
The first jump into the water is unusual. This applies to children as well as to adults. But those who never learned to swim at a young age will find it all the more difficult as they get older – and may even develop a fear of the water. But it is worth overcoming it, because adults can still learn to swim.
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Basically, swimming is very healthy – especially for adults: The sport is easy on the joints, thanks to the natural buoyancy. «We only have to carry 20 to 25 percent of our body weight in the water,» explains Janina-Kristin Götz. She works at the Faculty of Sports Sciences at the Ruhr University in Bochum.
Being able to swim – what does that actually mean?
A safe swimmer is someone who has mastered the disciplines of the youth swimming badge in bronze: able to swim 200 meters in 15 minutes – be able to dive about two meters deep to keep your orientation if you fall into the water – jump into the water from a height of one meter (or starting jump) – and know the bathing rules.
Which makes swimming the ideal sport for everyone
Exercising in warm water can therefore even have a relaxing effect. In cold water, the energy turnover increases, and the metabolism also gets going. And swimming is a full-body sport. All muscles have something to do, but at the same time the load can be controlled well. Swimming is therefore also well suited for rehabilitation or to build up your physical condition.
Also interesting: Is it life-threatening to jump into cold water?
Basically, however, swimming is not yet a panacea for fitness. Above all, the right technique is important – and it has to be learned first. This is especially true for breaststroke. «The popular breaststroke causes massive problems in the neck area and often also the lower spine,» explains Ulrike Urbaniak, Chair of Mastersport at the German Swimming Association.
The main reason for this is the uncomfortable head position when you don’t want to dive under water. Backstroke is a sensible introduction, especially for people who only learn to swim as adults. Above all, breathing is easier because you can breathe freely at your own pace.
The first step to learning to swim
The first step to becoming a swimmer is not breathing and not the technique – but simply getting used to the water. «Adults should go to a pool with no more than waist-deep water for their first attempts at swimming,» says the trainer of former professional swimmer Toni Embacher to FITBOOK. It is particularly important for these people to proceed slowly and carefully. After all, motor skills decrease after the age of 30. «It’s important that people can always stand down and stand up.»
Also interesting: Are you not allowed to go into the water for half an hour after eating?
Pro tips to help you learn to swim faster
The professional recommends adult novices to enroll in a special adult course. The following applies: the smaller the group, the better. «The group size of ten people should under no circumstances be exceeded.» Optimal in his view: a 1:1 or 1:2 training. In order to be able to swim safely, you have to calculate 20 «water hours» – the units usually last 45 minutes. «Getting in the pool twice a week is ideal for keeping the water feel and safety.»
Also interesting: What you have to be able to do for which swimming badge
Then it will also work to quickly get the fear of the water under control!
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Learning to swim as an adult is therefore definitely possible. And maybe you also want to get a swimming badge.