Warming up and stretching for Lifeguard swimming
Warming up and stretching are essential for any sporting activity. Doing this will prepare you physically and mentally for your training routine. Before we jump into the pool, let’s learn a little bit about this topic.
Lifeguard Swimming is one of the toughest workouts. That’s why it’s so important to warm up and stretch before swimming. In this article, we’ll look at the importance of preparing your body before swimming.
Warming up and stretching helps prepare the body for strenuous physical activity and extreme exhaustion. Whether you swim like a pro or just for fun, doing these things will help you get the results you want. Make a note of these tips and do them before your next swimming session.
Warming up and stretching before Lifeguard swimming
When you start lifeguard swimming, muscles and joints throughout your body are activated and your heart rate increases. Each athlete also has a specialized routine based on the demands of their body and the intensity of the training they are doing . Here are some warm-ups and stretches.
stretching exercises
I do it before and after training sessions to strengthen my muscles and joints, but my main goal is to avoid injury. Common stretching exercises include:
full body stretch
Start by standing with your feet shoulder-width apart and your torso bent forward to a 45-degree angle. This allows you to stretch your buttocks, legs and arms.
arm stretch
This exercise involves raising your arms and rolling your torso sideways. Alternate on both sides. Doing this will stretch your back and arms. You can also do this while standing or sitting.
waist stretch
This exercise is performed while sitting with the soles of your feet together. Place your hands on your knees for support, and stretch your legs wide apart.
There are other stretching exercises you can do at the gym, but they should be done at the end of your workout.
Warming up out of the water
By warming up outside the water , your body will gradually move. Common warm-ups include:
Arm Roll : Roll your shoulders back and forth to warm them up.
Neck Twist : Slowly move your neck to relieve tension.
Swing Arms and Legs : Move your arms and legs back and forth and side to side. This way you can give them flexibility and agility.
After 20 minutes of warming up and stretching , you’re ready to hit the water.
warming up in water
Once in the water, you have to warm up and adapt to new conditions. For that reason, it is recommended to swim slowly, crawl, backstroke, and breaststroke all the way through . This will get your whole body moving.
5 benefits of warming up and stretching
The main effect of warming up and stretching is to raise your body temperature . But there are other effects as well, such as:
It dilates blood vessels and increases blood flow to muscles.
Reduce pre-workout fatigue and anxiety .
Increases the rate of breathing and increases the oxygen supply to the body.
Increases nerve stimulation and speeds up muscle contraction .
Improve concentration.
The purpose of warming up and stretching is to induce physiological changes in the resting body. Doing so will prepare you physically and mentally.
6 benefits of warming up and stretching before swimming
Warming up and stretching before lifeguard swimming can help you:
Increase flexibility and agility in performance .
Facilitates specific lifeguard swimming techniques.
Helps control muscle strength .
Increase concentration and improve coordination of movements while swimming .
Promotes blood circulation and prevents injuries and spasms.
Stimulates synovial fluid secretion to keep joints lubricated .
The main goal is to perform better in your workout.
Consequences of not warming up and stretching
If the body is not properly prepared for physical activity, the risk of cramps and strains increases. It also leads to lower productivity and narrower range of motion .
Warming up and stretching are essential for proper performance and benefit your body.
Lifeguard Jobs and Responsibilities
A lifeguard or lifeguard’s job is to keep people in the water safe. So if a lifeguard is negligent in his or her duties, we need to report it.
Pool and sea lifeguards play an important role in keeping people Lifeguard swimming in the water safe.
In Spain, more than 80% of fatal beach and sea accidents are thought to be caused by the absence of lifeguards.
A lifeguard job carries a great deal of responsibility, but it is necessary to know and understand the scope and limits of a lifeguard’s responsibilities.
This time, I would like to use Spain as an example to dive into the complex subject of lifeguard responsibilities, which is often murky.
When should you report a lifeguard liability or negligence?
lifeguard duty
In Spain, lifeguards have many legal obligations in their work.
A lifeguard’s most important duty is to monitor pools and oceans, looking for dangerous or careless activity and giving warnings.
To do this, you should always pay attention to the behavior of people in the water.
Also, lifeguards should not only prevent dangerous behavior, but also take care of overall safety.
For example, a pool lifeguard will also alert you to dangerous behavior such as running around the pool .
Doing things like splashing water on other people or eating or drinking in a pool is also inappropriate and should be cautioned.
Marine lifeguards are required to notify the public about water and wave conditions.
This is done using flags, but giving a warning or direct attention if someone ignores it.
Both pool and ocean lifeguards have a duty to stay in their place while they are on duty and to provide “monitoring.”
