Guide to The Benefits of Swimming in The Sea

Posted on April 21, 2022 at 12:19 pm.

FOR some people it can be the most fulfilling experience in the world – others the worst – but either way the benefits of swimming in the sea are unquestionable.

Although the sea swimming craze really took off since lockdown, the benefits were being enjoyed by people for centuries.

One of the great aspects to sea swimming is how is accessible it is, the social aspect of meeting fellow sea swimmers and the many physical and mental benefits.

We’ve covered the Health Benefits of Swimming in this BLOG.

In this blog we’re going to list our best eight benefits of swimming in the sea, along with some more information to help you get start.

So jump right in.

Before we start, why not check out our Swimming Gear for Kids Guide right HERE? It has got all the information on the leading swimming products for kids.

The Benefits of Swimming in the Sea

Improves Circulation

Swimming in cold water flushes your veins, arteries, and capillaries. It helps to warm our extremities by forcing blood to the surface.

So basically, we become accustomed to the cold after repeated exposure!

Gives your immune system a boost

The immune system’s response to cold water has been extensively researched.

Because the body is forced to react to changing conditions, cold water helps to enhance white blood cell count. Your body gets better at activating its defenses over time.

Get a Natural High!

Endorphins are released when you swim in cold water.

The brain creates this hormone to help us feel pleasant throughout activities.

Swimming in cold water is also a type of exercise, and exercise has been shown to help with depression.

Swimming in cold water gets us close to the pain threshold and when we are in pain, endorphins are released to assist us cope.

Increase your Libido!

Yes, it really does!

Cold water has long been thought to suppress sexual desires, but truth is that it boosts your libido!

A little dip in cold water increases oestrogen and testosterone production, enhancing fertility and libido.

Greater libido has a number of advantages, including increased confidence, self-esteem, and mood.

Burn Calories

In cold water, the heart has to beat quicker, and the body has to work harder to keep everything warm while swimming.

Swimming in cold water burns significantly more calories than swimming in warmer water.

Although it is a myth that drinking cold water improves calorie burning, it is true that cold water lowers your body temperature to the point where your body must react.

Socialise

As we’ve highlighted above, you’ll meet loads of new friends in sea swimming.

There’s great camaraderie and community in sea swimming in Ireland.

Plus, there’s also the challenge which will bring people together too.

The effects of cold-water swimming on the menopause is also being researched. The problem is that it’s tough to prove that it’s the cold water that’s making a difference, because socializing and exercising both increase overall health and happiness.

What’s not to appreciate about that?

Reduce Stress

Swimming in cold water puts physical and emotional strain on the body.

The link between cold water and stress reduction has been proven in numerous studies.

Swimmers who swim in cold water become calmer and more relaxed.

Benefits of Sea Swimming as Exercise

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate.

According to one study*, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

Benefits of Sea Swimming on Injury

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis*.

Safety First: Benefits of Sea Swimming Ireland

Like all sports and activities, and especially when water is involved, there are rules and safety measures you should follow.
Remember, safety first!

Acclimatise

Coming into the summer is the best time of the year to start as the water will only get warmer.

But either way, make sure you keep swimming to get your body used to the cold.

Be safe

Open water is dangerous too.

Only swim in areas where it is safe, and make sure you can get in and out of the water quickly. Never go swimming by yourself.

Wear the right gear

Wear a swimming hat (or two) to keep your body.

You can also wear neoprene gloves, booties, balaclavas, or a wetsuit if you want. We’ve got them all HERE.

Don’t Dive

Jumping into cold water unprepared can be dangerous and give you cold-water shock.

So get used to it before you go jumping or diving in!

Know your limits

Reduce the amount of time you spend in the water as the temperature drops.

Swimmers often only swim for one or two minutes at a time in the winter.

The general rule is that you can spend 1 minute in the water for every degree of water temperature – course, you must listen to your body as well.

Our post-swim robes are excellent for warming you up.

Conclusion

So why not take the plunge and start embracing the cold water and freeze sea breeze?

If you’re interested in Watersports, check out our Ultimate Guide to Watersports in Ireland blog.

If you do, make sure to stay safe and keep within your abilities.

And don’t forget to enjoy it.

Before you leave, why not check out our Blog on Swimming Nutrition right HERE.

Why not check out our fantastic swimming range HERE or below.

*Source: Amateur Swimming Association (ASA)

The Health Benefits of Swimming: Why Everyone Should Learn

Posted on January 4, 2022 at 10:38 am.

Written by Ger Flanagan

Lose weight, get fit and improve your mood – these are just some of the health benefits for swimming.

The health benefits of swimming are huge; offering a low impact, full-body workout that tones muscles and helps you relax.

Before you read on, why not check out our Guide to the Benefits of Sea Swimming right HERE.

7 Health Benefits of Swimming

From weight loss to better sleep: seven reasons why swimming is great all-round exercise.

The benefits of swimming are almost endless. It’s a great way to tone up, a proven method of relaxing your mind and can even help turn back the aging clock. Here’s why everyone should make time to swim.

Almost everyone can swim
30 minutes of swimming can burn up to 350 calories
Swimming helps build lean muscle
Many swimmers say it eases aches and pains
Swimming can help you get to sleep
Regular exercise helps improve your mood
Swimming has a low risk of injury

If you’re kids are interested in swimming, this blog on Finding the Right Swimming Gear might help you?

Can anyone swim?

Swimming is great for everyone from pregnant women and the elderly to injured athletes and those looking to get back in shape, or get fit quick.

If you’re at all unsure, or you’re coming back after a long break, consult your doctor before you start to help avoid overdoing it.

Why is swimming such good exercise?

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate*.

According to one study, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

What muscles do you use when you swim?

Every time you swim is like doing a mini-resistance workout.

Each kick, pull and push works your muscles more than you might imagine, especially your arms, shoulders and glutes – the muscles that lie dormant all day when you’re at your desk.

Swimming also works your abs – or core – and will reduce your waistline and hips. So, along with building fitness, it’s a fabulous full-body exercise.

Can swimming improve your mood?

According to researchers, regular swimming can reduce stress, lower anxiety and combat depression, whatever your fitness level or ability.

Being surrounded by water helps diffuse your senses and lets your body relax far more than being in a gym full of mirrors and loud music.

And if you prefer to do it outdoors, recent studies have shown that open-water or wild swimming is a brilliant (if chilly) way to lift your mood, improve cognition and find a natural high.

By being outside you’ll also get a vital shot of Vitamin D, even in those dark winter months.

Does swimming help you lose weight?

Yes. Swimming torches calories and is great for weight loss and reducing body fat. By swimming steadily for just 30 minutes, you can expect to burn up to 350 calories and an all-out hour in the pool can crunch more than double that.

What’s more, because swimming builds lean muscle, which in turn fires up your metabolism, you’ll keep burning calories as you shower, dry off and head for home.

Can swimming prevent injury?

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis.*

How can swimming improve your sleep?

According to a study by the National Sleep Foundation** people who take regular exercise, such as swimming, are twice as likely to have a good night’s sleep.

They are also less likely to suffer from insomnia or report early waking.

*Source: Amateur Swimming Association (ASA)

** Source: Research conducted 4-10th June 2013 by Vision Critical who questioned 4,120 randomly selected adults from the UK, USA, France and China.

*https://www.ncbi.nlm.nih.gov/pubmed/26773104

Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice.

*Blog produced by Speedo®

The Best Food for Swimming Advice

Posted on October 4, 2018 at 10:30 am.

Written by Ger Flanagan

What should you eat before and after a swim? What should you avoid? This blog will tell you all you need to know about the best food for swimming.

Speedo have produced this blog to include the foods and snacks that let you swim for longer and faster, as well as help if you’re swimming to lose weight.

If you’re still wondering about the health benefits of swimming, check out this blog!

The Best Food For Swimming Tips

What to eat before and after swimming

Which energy-rich foods will help you swim for longer, and which are best avoided? Here’s how to eat smart, before and after swimming.

Pre-swim foods
Post-swim foods
Healthy snacks for swimmers
Swimming for weight loss
Foods swimmers should avoid
Hydration in the pool

If you’re thinking of heading out sea swimming, then maybe this blog covering All Things Sea Swimming might help?

What should I eat before a swim?

Foods that are rich in complex carbohydrates, such as wholemeal pasta, sweet potatoes and brown rice, are a great source of energy for swimmers.

A diet that contains these slow release carbs will keep you energised and help you swim for longer but they can take time to digest.

If you need an energy boost just before a swim go for a mix of lean protein and carbs – smoothies are a great way to nourish your body with all the nutrients you need, without putting pressure on your digestive system.

Just ensure you leave plenty of time (up to an hour, ideally) before you jump in the pool to avoid feeling bloated.

And if you’re swimming to lose weight, choosing a low-fat, lower-calorie pre-swim snack, or a smaller portion instead could help you ditch the pounds quicker.

What and when to eat after swimming?

Eating after exercise is important for recovery, even if you’re aiming to lose weight.

Aim to refuel your body within 20-30 minutes of swimming with a mixture of muscle-repairing protein and glycogen-restoring carbohydrates.

For a light meal, try almond butter on oat cakes, or nut butter, banana, honey and chia seeds on toast (see below for the recipe).

A good post-swim main meal might be a baked sweet potato with some lean protein like chicken, or fish.

Healthy snacks for swimmers

Dates are a great energy boosting, pre-workout snack because they’re high in natural sugars.

They are also easy to digest, so shouldn’t feel heavy in your stomach before a swim.

After a swim session, protein bars, fruit and yogurt are all good options. Swimming in the morning stokes your metabolism for the rest of the day, so keep a selection of healthy snacks with you to avoid energy lows.

What foods should swimmers avoid?

Avoid fatty foods before you dive in – they are harder for your stomach to digest and can lead to indigestion, discomfort and bloating during your swim.

Should I drink during my swim?

Yes.

Any form of exercise will make you sweat and that includes swimming, although because you’re in cool water you don’t sweat as much as on land.

Dehydration can affect your energy levels and your performance, so take a water bottle with you to the poolside and have regular sips during your session and drink plenty of water before, during and after your swim.

Post swim refuel: Nut butter, banana, honey and chia seeds on toast*

This healthy, after-swim snack tastes fabulous and has some great benefits for your body too.

Wholegrain toast with nut butter, banana slices, sweet honey and chia seeds is a quick and easy combo that will fill you up after your swim.

The nut butter and chia seeds are rich in protein to support muscle repair, the wholegrain bread and banana provide slow-release carbohydrates to replenish your energy stores and honey offers a quick-hit of natural sugars, for an instant energy boost.

Ingredients:

1 slice of wholegrain bread

1-2 tablespoons of nut butter (try peanut or cashew but make sure it’s sugar free)

½ banana

½ tablespoon of honey

A sprinkle of chia (alternatively try pumpkin or sunflower seeds)

*Allergy information: please note that this recipe contains nuts.

*Blog produced by Speedo®

30 Minute Swim Workout To Mix Up Your Routine

Posted on October 4, 2018 at 10:05 am.

Written by Ger Flanagan

If you’re stuck in a rut with your training or just want a change, this 30 minute swim workout might just be for you.

Improve your swimming technique, burn calories, build strength and stamina, and tone-up with a swim program.

Sea swimming is also excellent your body and mind, check out our Guide to Sea Swimming Blog HERE.

30-minute swim workout to help you get fitter, stronger and leaner

A session in the pool is a sure-fire way to shape up and get fit.

Swimming boosts your metabolism, works almost every muscle in your body and is a great way to support your weight loss goals – an easy 30-minute swim workout can help to trim your waist and hips and can burn around 300 calories.

But without a program it’s easy to waste your time in the water – here’s how to plan your pool time for maximum results.

Why workout in water
How to get started
Which strokes to swim
Swimming further and faster
Improve your swim technique

Before you start the workout, why not remind yourself of the Health Benefits of Swimming in this Blog.

What are the benefits of a 30 minute swim workout?

Swimming is a great workout for your heart and your muscles, yet it’s relatively kind to your body because it puts less stress on your joints than weight-bearing exercise like running or working out in the gym.

All that kicking, pulling and pushing is like a mini-resistance workout that targets your arms, shoulders and glutes and it’s fantastic at working your abs, or core, too.

A swim program can help improve your fitness, your times and technique, and your enjoyment in the pool.

How do I start swimming?

If it’s been a while since you’ve swum, start slowly. Swimming is unlike any other aerobic workout: because water is denser than air it takes more effort to move through it, which in turn makes it really hard work.

Your lungs also need to adjust to a new way of working because, unlike on land, you can’t just breathe in and out as and when you like.

The key to starting to swim for fitness is to break up your pool session into small chunks, or swimming sets.

Mixing it up using different strokes, drills and different intensities is more interesting and a better workout. And, because your heart rate stays high for around 30 seconds after a swim effort, there’s no shame in taking a rest.

Which strokes should I swim?

Start with a stroke that you feel comfortable and confident swimming, whether that’s front crawl, breaststroke or backstroke.

Swim for as long as you can, then take a rest.

When you feel ready, go again, and repeat the process for at least 20 minutes. Stamina will come but don’t expect to be swimming for a full half hour straight away.

How do I build strength and stamina in the pool?

It can help to decide how many lengths you can do then break this into a short warm-up, main set (a set of repetitions, such as 20 x 25 meters) and a short warm-down.

Each time you get in the water aim to increase either the length of the main set, the distance of each repetition, or the speed of each repetition.

Alternatively, reduce the time you take for your rest interval between each set.

How can I improve swimming my technique?

Getting your breathing right is crucial to swimming well.

Many people worry about swallowing water when they breathe in but it’s breathing out that’s crucial to being a better swimmer. Exhaling at the right moment during your stroke will make your swimming smoother and stronger.

Good rhythm and timing is also essential to becoming a better swimmer.

If you’re splashing and thrashing to the other end of the pool try slowing it down and counting each stroke. Once you’ve found a smooth rhythm and your arms and legs are working together gradually increase the tempo – you’ll soon speed up.

30 Minute Swim Workout 1: Building stamina

This half hour pyramid swim workout aims to build strength and stamina by gradually increasing the distance and time you swim.

Take a short break after each repetition and use the clock on the wall to keep an eye on your times.

Target distance: 850m

Target time: 30-minutes

Warm up 200m

1 x 100m Front crawl

2 x 50m Back stroke

Main set 450m

1 x 50m Front crawl. Try and swim a little faster than in the warm up.

2 x 50m Breaststroke. Aim to swim the second half faster than the first.

1 x 50m Front crawl. Aim to swim the second half faster than the first.

2 x 50m Breaststroke. Aim to swim the second half faster than the first.

3 x 50m Front crawl. Aim to swim the second half faster than the first.

Cool down 200m

1 x 100m Backstroke

1 x 100m Front crawl

30 Minute Swim Workout 2: Building technique

Performing a variety of kick exercises is a great way of increasing both leg and core strength. Aim to maintain your intensity throughout.

Target distance: 900m

Target time: 30-minutes

Warm up 200m

1 x 100m Front crawl

2 x 50m Breaststroke

Main set 500m

4 x 50m Front crawl. Elongate each stroke by reaching forward.

2 x 50m Front crawl with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.

2 x 50m Backstroke with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.

1 x 100m Front crawl. Fastest possible speed taking the fewest strokes.

Cool down 200m

1 x 100m Breaststroke. Steady.

1 x 100m Front crawl. Steady.

Conclusion

**Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice**

*Blog produced by Speedo®