Enter the swim of things

One way to beat the winter blahs is to jump in a pool. Preferably an indoor, heated pool.

Swimming is a great exercise for people of all ages and abilities. Unlike running or walking, swimming puts no stress on joints, making it especially good for those with arthritis or other joint pain. Also,  poor swimmers tend to burn more calories than good swimmers, since their stroke is less efficient. This is one of the rare and wonderful situations where there are extra benefits to being a beginner.

Swimming is an excellent exercise for those with physical disabilities or even paralysis. The water bears most of the body weight, making it possible to get cardiovascular exercise even with limited mobility.

If you never learned to swim or don’t feel confident in the water, try water aerobics. Water aerobics classes use the resistance of the water to tone muscles. Foam dumbells give the arms a workout, flotation devices can give confidence even to the least buoyant participants. And you don’t have to get your hair wet if you don’t want to. Check with the YMCA or your town’s recreation department to find a class.

Another way to increase your swimming ability is to swim in intervals, stopping when you need to rest, but picking up again when you’re ready, or to use a kickboard when you get tired. Many pools also have flippers or pull buoys available to spice up a workout.

At The Hotchkiss School pool, a group of dedicated swimmers meets up to three times a week for exercise and instruction. The Northwest Masters swim team holds coached practices at the pool. Swimmers can streamline their stroke, get the most out of their kick, improve their breathing. And for those who are very serious, competition is an option.

“A lot of people who have been injured from other sports come to us either because they can’t do the other sports anymore or they want to cross-train,� said Rick Vizzari of Kent, one of the Northwest Masters coaches. The other coach is Bob Keiter of Salisbury. “We have people interested in competition, but many of them just want to be able to swim more efficiently and improve their conditioning.�

Vizzari pointed out that swimming has some unique benefits.

“It can be an anaerobic exercise,� he said. “You can’t breathe whenever you want. You can go into oxygen debt, which increases your lung capacity and the efficiency with which your body uses oxygen.�

The Masters Program is a national program for swimmers 18 and older. All swimming abilities are encouraged to join (well, not quite all — this is not a learn-to-swim program but a learn-to-swim-better program). Vizzari said he’s coached people who could only manage one lap when they started.

The Masters team will hold its first practice of the year on Sunday, Feb. 3, from 2 to 3 p.m.  Anyone who is interested in the program can swim or just meet the coaches. There will be a special drop-in rate of $10. All swimmers must pay $40 to join the Masters program, which provides insurance for the classes. But anyone who does not want to join the program can get an immediate refund.

Classes are every Tuesday and Thursday from 7 to 8 p.m. and Sunday from 2 to 3 p.m. The cost is $210 to swim three times a week for 10 weeks or $140 to swim once a week for 10 weeks. The regular drop-in rate is $20.

The pool has a locker room and showers. Bring a towel, swimsuit and don’t forget the goggles.

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