Health
| Take the plunge |
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| Written by Nicola Joyce, 2009 | |
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Whether you want to improve your swimming technique or are a late learner, there are lessons for everyone. Keen swimmer Nicola Joyce takes a look at the best. Swimming has a reputation for being the best all-round exercise: it works the entire body and won't stress your joints. Perfect for pregnant women or those recovering from operations, it is cheap, accessible, low-impact and can be enjoyed by all age groups. Compared to the equipment requirements of many other sports, swimming is reasonably priced. It's much more fun, though, when your technique allows you to make it to the end of the lane without struggling to breathe. If you enjoy the water, or even if you want to overcome a fear of it, why not consider a method of learning that will help you swim smoothly, confidently and freely? Amateur Swimming AssociationThe Amateur Swimming Association (ASA) is most people's first port of call for lessons: if you have children who had swimming lessons, they probably went through the ASA's Swim School programme. Remember those sew-on 25m badges? They're from the ASA, the largest provider of qualified swim coaches in the country.However the ASA is certainly not just for kids. It's an accessible, widespread source of group lessons and one-on-one coaches for any age of swimmer. As the country's governing body for swimming, the ASA's goal is to give everyone the chance to learn to swim well. Teachers welcome complete beginners or improvers. ASA teaching focuses on skills that are key to good technique - minimising resistance and increasing forward propulsion. Most ASA lessons are carried out in small groups, although one-on-one sessions can be arranged. The teachers have lots of experience with nervous swimmers, so if you worry about putting your face in, swimming out of your depth or breathing, they'll put you at ease. ASA teachers are the easiest to find because they tend to teach at local authority pools. Lessons are likely to be slightly cheaper than other swimming methods too. Contact the ASA on tel: 01509 618700, visit www.britishswimming.org or ask at your local pool. Shaw MethodThe Shaw Method is unique in that it brings the principles of the Alexander Technique - loved by bad back sufferers for its rehabilitative magic - to swimming. If you suffer from aches and pains brought about by poor posture, an accident or surgery, the Shaw Method is the swim technique I'd recommend for you.Developed by former professional swimmer Steven Shaw, the technique focuses on maintaining a healthy relationship between head, neck and back. Shaw Method teachers see a lot of referrals from GPs, particularly post-operative swimmers or those with hip or knee injuries. If you already know how to swim, the method will teach you again from scratch, using small, simple movements that focus on good posture. Lessons begin with explanations out of the water before you take to the pool with your teacher. Shaw Method teachers think demonstration and a hands-on approach get the best results, so they will be in the pool with you to physically guide you through each movement. The technique is designed to transfer into other areas of your life, making you more aware of your posture and gently ridding you of back and neck pain. The Shaw Method has 200 teachers in the UK and is currently rolling their lessons out across all Cannons gyms in the country. Contact the Shaw Method on tel: 020 8446 9442, visit www.artofswimming.com or ask your local Cannons about lessons. Swim SmoothIf you can't set aside the time for regular lessons, or prefer to self-learn, there are plenty of resources available to help you perfect your swimming technique. Swim Smooth believes everyone has it in them to learn front-crawl, whether they want to swim once a week for exercise and fun or several times a week to boost their fitness.Their DVD and session cards are for anyone, regardless of age or background, and will teach the stroke from scratch. Swim Smooth recognises that many would-be swimmers worry about breathing while swimming, or putting their face in the water. Head coach Paul Newsome shares his 10 steps in the DVD, including techniques to conquer these fears on a subconscious level, encouraging enjoyment and relaxation. You watch Paul taking two complete novice swimmers through the steps - all the footage is unrehearsed, showing their progress in real terms, so you can relate to it. The female participant, Sheila, gives a particularly inspiring performance: she started off with a phobia of water and within two hours was swimming basic front-crawl for the first time in her life. The DVD comes with extra resources to help you transfer the advice to your own pool-time. There is a waterproof session card booklet you can refer to while you're in the pool, land-based exercises, simple drills, advice on equipment and even tips for anyone who might accompany you to the pool, so they can help you while you're improving. Swim Smooth's resources are a great idea for anyone without the funds, time or confidence to take swimming lessons. If your local pool doesn't have a lesson programme, the Swim Smooth material at least gives you the chance to learn to swim front-crawl. Visit www.swimsmooth.com/learn2swim.html Early-bird improverWendy England, 64, is President of Sulhamstead and Ufton WI and also a member of Theale Green. A regular swimmer, she taught herself front-crawl over a number of years since a family holiday abroad brought her up short. "I could barely manage a length without huffing and puffing," she recalls, "so I set about improving when I came back to the UK."Wendy goes to 'early bird' sessions at her local pool and enjoys quiet, uncrowded lane swimming. She recommends asking your pool about concessional rates or cheaper rates for a block of tickets. She now swims 30 lengths (750m) in about 20 minutes, before joining a fellow swimmer for breakfast. "That's what I like about swimming," she says, "it's a great start to the day, good exercise and social too." A physiotherapist, Wendy appreciates swimming's physical benefits: low-impact and good for all ages and abilities. She does point out, however, that it is far better to swim with your head in the water, otherwise a great deal of strain is being placed on the neck and spine. Head for the open waterWith the UK's seas, rivers and lakes cleaner (and warmer!) than they were, it's never been a better time to join the merry band of open-water enthusiasts.Open-water swimming is exhilarating, refreshing and puts you in touch with nature in ways an indoor pool never can. While the water is warmest from July to October, you can swim whenever you want to - just bear in mind a few safety points:
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