lifeguard course

Swimming and its Benefits


Whether it’s summer or winter… water activities represent the most popular training method for women. Do you know which are the most loved and practiced exercises?

Today we will guide you on a journey to discover a world of fun, music, energy, and sports equipment with the Lifeguard course.

Between music and splashes of water

To get away from everyday stress and combine business with pleasure, water activities are certainly the answer to every need! They are able to combine the aesthetic function with that of well-being, helping the aesthetic and the inner aspect.

With jumps, technical exercises, and particular choreographies you can enjoy muscular benefits while having fun in a group by disconnecting the plug from regular daily and work activities.

  1. Tired of the daily grind? Take a dip in the water with us!
  2. Here is a collection of water activities for you that we suggest you try.


To do in the swimming pools of the gym, but sometimes even the holiday villages organize sessions on the beach, directly by the sea. This workout is a valuable ally to tone muscles, train the heart and relax.

Doing water aerobics exercises in the water promotes calm, tranquility, and relaxation. It is an ideal discipline for everyone, men and women, but usually the latter prefer it.


Particularly appreciated by future mothers, gentle gymnastics is a very soft water activity that still guarantees considerable advantages and a high psycho-motor well-being.

Also in this case the exercises tone the muscles, stimulating, especially the respiratory ones; they improve blood circulation and guarantee results with less effort and fatigue.

Similar Read: PCOS Hair Loss


Discipline with oriental traits is much loved and widespread in recent times for its peculiarities related to meditation, calm, and listening to one. Not everyone knows that there is also Pilates in the water, one of the most popular activities in the world of aquatic wellness. The basics of Pilates are taken up and declined for specific exercises that can be performed in the water. The advantages for those approaching this new world are mainly psychological, but beneficial effects are also found in the case of joint and bone problems, especially in the back area.

You just have to choose!

This is our idea of ​​water sports; we have provided you with some useful tips to choose the water activity that is closest to your way of life and your needs. Whether you love to relax, experience inner peace in harmony with your body, or train more “hard”, we suggest you some garments that cannot be missing in your wellness bag.

Nutrition for sport

Carbohydrates are necessary for the diet of a sportsman and it is essential that they are present to offer the right amount (7-8 grams/day for each body pound). The most recommended sources to ensure the correct needs are fruit, cereals, potatoes, and other foods rich in starch, but not always alone are able to meet the complete nutritional goal.

Other important foods are those that contain proteins, essential for the maintenance of muscle tissue; but where can we find these components?

In this case, we have a wide choice of ingredients and foods including fish, meat, legumes, and cheeses.

Fats also have their relevance and they should be present for a maximum of 30% of the daily calorie intake (about 1 gram per kilo). It should be noted that when we talk about fats we are not referring to high-calorie foods such as sweets, but we are referring to all those ingredients and foods that offer a high intake of omega 3 and omega 6.

Among the main ones, and much appreciated by sportsmen, are avocado, walnuts, hazelnuts, pumpkin seeds, poppy seeds, almonds, and olive oil.

Is the snack allowed?

The answer is yes. You can have a snack immediately after exercising by remembering to ingest a significant amount of fluids. What is recommended is: to ensure a correct balance and always seek the advice of an expert.

Always considered the complete sport par excellence, swimming combines the benefits of movement with those of the natural water massage. It is especially excellent for women both from a health and an aesthetic point of view.

Swimming involves the whole body thanks to the combination of the various styles and, thanks to the water massage, the lack of impact with the ground, and the lightening of the body weight; it allows you to move without causing stress to the joints.

The freestyle, for example, tones your glutes, abs, and shoulder muscles. The back style is perfect for strengthening the back muscles and elongating the hips. The frog style improves the mobility of the spine by opening the ribcage and firms the inner thigh. Dolphin and butterfly styles particularly strengthen the upper body and improve its flexibility.

Similar Read: Health card   

Improve muscle tone and strength

Thanks to its movements, swimming helps to strengthen the muscles of the neck. Shoulders, back, and back, improving posture and helping to combat bone and joint problems.

Helps fight cellulite

It is one of the most useful aerobic sports for burning calories and losing excess fat. Because it combines muscular effort with water massage. Which helps to effectively counteract the stagnation of fluids in the lower limbs. The combination of movement and water massage exerts pressure on the skin and tissues. Similar to that of a lymphatic drainage massage and helps to combat the famous orange peel skin. A plight of many women.

It allows for faster and more targeted weight loss

Swimming, combined with a balanced diet, is a very suitable sport for women. Who needs to lose weight because it helps to burn calories quickly and dries the silhouette in the right places (abdomen and buttocks). The draining effect of water then helps to eliminate toxins more effectively than a land sport.

Similar Read: Diet plan for weight loss

Tone the breasts

By training the upper part of the body, the pectoral muscles are also toned. With a consequent effect also on the breasts which acquire greater tone. The water massage is also very beneficial to counteract the breast tenderness typical of the periods preceding the cycle.

It reduces stress

Swimming is certainly one of the most suitable sports for those who want to relax by taking a break from everyday problems. For this reason, it is particularly suitable for women who have the desire to give themselves a moment all to themselves. It is also the perfect sport to alleviate premenstrual disorders such as water retention and irritability.

Leave a Reply

Your email address will not be published.