Swimming (cont.)
What equipment do I need for swimming?
Swimsuit
You'll need a swimsuit unless you plan on skinny-dipping! Like many other
things, technology has entered the swimsuit arena as well. Fabrics are designed
for minimal resistance through the water, they tend to last a long time, and
they resist fading even when used repeatedly in chlorinated pools. Of course,
not all of us would be comfortable in the skimpy racing suits that you see
Olympians wear, but the good news is that you can find more modest suits at
sporting goods and department stores as well as through a number of online
vendors (see the resources section). The bottom line to a swimsuit is to select
one that's comfortable. You're less likely to swim if you're uncomfortable in
your suit.
Goggles
Goggles protect your eyes from chlorine (and anything else that may be in the
water), and they help you keep your eyes open while you swim so that you can see
where you're going. You can even get prescription swim goggles if you wear
glasses (check with your optician for availability). To find the right pair of
goggles, do the following:
- Put the goggles over your eyes without slinging the strap over your head.
- Press the goggles into your eye sockets and let go.
- The goggles should stay in place.
- Experiment until you find the pair that fits
your eyes best (price range: $10-$20).
Bathing caps
Bathing caps can serve several purposes. Some pool managers will require
individuals with long hair to wear caps to keep hair from getting into the pool,
and some people just like to protect their hair from the chlorine in the water.
You may also decide to wear a bathing cap to cut down on resistance in the
water. This really works, and so if you're looking to increase your time a bit, a
bathing cap might help. Many caps are made of latex, although you can find
silicone, neoprene (keeps you warm), and Lycra as well. Choose the one that fits
your head and is most comfortable (price range: $2-$10).
Flotation devices and other stuff
There are a number of flotation devices and other equipment available to help
you learn how to swim, improve your swimming times if you start to get
competitive, and add resistance to your water workouts to build muscular
strength and tone. Flotation devices help keep you afloat so that you can slow
down and work on your swim stroke without sinking or too much fatigue, and they
help with confidence for individuals who don't know how to swim. Read on to
learn more about floatation devices.
Kickboards (price range:
$7-$15)
Kickboards are devices made of foam or other materials that float, and they come in
a variety of shapes and sizes. The main purpose is for you to hold on and stay
afloat while your legs do all the work. It's good exercise for coordinating your
kicking, and it gives your arms a rest. One technique that I suggest to swimmers
who want to keep swimming continuously without a break is to leave a kickboard
at the end of the pool, and when they get tired, grab the kickboard and do a lap
or two with it until they get their arm strength back, and then drop the
kickboard off at the end of the pool and swim again until they need the
kickboard again. Many pools have kickboards available to try out.
Pull buoys (price range: $5-$10)
Like kickboards, pull buoys are flotation devices that come in a variety of
shapes and sizes, but unlike a kickboard, which gives the upper body a rest, pull
buoys are placed between the legs to keep the legs afloat without kicking so
that you can work your upper body. Pull buoys are excellent training devices for
building upper-body strength, endurance, and cardiorespiratory fitness. They
can also help you work on your form because you can swim slowly and deliberately
without sinking.
Fins (price range: $20-$35)
Fins fit on your feet and add propulsion to your kicks (think of a duck's
webfoot). They are great training for your legs and will help you swim faster.
They come in long fins for beginners who want to work on their stroke and build
up leg strength and ankle flexibility and short fins to help you go faster
without overworking your legs. Fins should fit snugly but not so tight that they
cut into your foot or cut off circulation. Wear socks with your fins if that
feels more comfortable.
Hand paddles (price range: $10-$20)
Hand paddles attach to your hands and add propulsion to your arm stroke
because they move more water. They can be a lot of work for the arms and
shoulders because of the resistance in the water, and for this reason, they are used in
water aerobic classes to mimic the resistance exercises that you do on land with
dumbbells (for example, biceps curls). Hand paddles make a water workout difficult, and
so you should warm up in the water without them first, and then build up slowly
like you would with any resistance exercise workout so that you don't overwork
your arms and shoulder joints.
Gloves (price range: $10-$15)
Gloves, like hand paddles, also add resistance for your arms, although they
are smaller than paddles and so the resistance is lighter. These might be a
better choice than paddles if you're just starting out with resistance exercise
in the water.
Water dumbbells (price range: $25-$35)
Some manufacturers produce dumbbells made of foam for use in the water. They add
resistance like paddles or gloves, but you can release them quickly after a set
and then grab them again when you're ready. Water creates lots of resistance, and
so water dumbbells will make you stronger if you use them consistently. They're
fun!
Noodle (price range: $5-$10)
A noodle is a flexible, tube-shaped flotation device that you can wrap under
your arms or around your waist to keep you buoyant so that you can keep moving
in the water (kids love to play with them). The advantage of being able to keep
moving is that you can work on your stroke without fatigue and increase your
strength and endurance.
Aqua jogger (price range: $35-$55)
Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it
permits you to keep on moving without fatigue, so that you can work on your
stroke as well as your strength and aerobic fitness, but it's more heavy-duty than
a noodle and will accommodate heavier people and more resistance. Aqua joggers
also allow you to participate in water aerobic classes and water running without
having to know how to swim or break frequently.
Water treadmill (price range: $1,500-$20,000)
Did you read that right? Yep, water treadmill. There are two types. One is a
device that you install in your pool that works with a propeller to create a
current of water that you swim in place against (okay, it's not really a treadmill,
but you do swim in place). This type is a great training aid and is also used
for rehabilitation, but it is very expensive (anywhere from $5,000 to $20,000
depending on the model and whether you have it installed when your pool is being
built or in an existing pool). The other type is a treadmill that is designed
for use in water (price range $1,500 to $2,500). You walk on it just like any
land-based treadmill, only there is less strain on your joints because of the
water. This type of treadmill is frequently used in rehabilitation. See the
resources section or search online for "water treadmill" to learn more.
There is one other option for swimming in place, and it's inexpensive
($10-$50). Swim stretch cords attach to the side of a pool and to your body so
you can swim without going anywhere, or they come with a drag belt (sort of like
a mini-parachute) that catches water as you swim and drag it behind you. Both
are fine options for getting a great workout.
Next: What are the benefits of swimming? »
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