Swimming Lessons / Aquatic Cross Training By Mike

Some of the Insane Benefits of Freediving

If you’re an experienced freediver, then you’ve probably already felt the incredible benefits of the sport. Each dive not only teaches you about what exists outside, in the ocean, but it brings your awareness inside to your body and mind as well. The list of freediving benefits is endless, but here a few to keep you motivated to dive longer and deeper.

Freediving brings body consciousness

The only person responsible for and in charge of your wellbeing while freediving is you. Freediving forces you to become hyperaware of each movement that your body is making – including its oxygen levels and CO2 buildup. You will feel everything from buoyancy, cramping, contractions, and how the overall state is.
Compare this to the average person, who often lives life without truly getting to know their body and what is capable.

Freediving leads to mental clarity

All experienced freedivers know that the path to deeper and longer dives is through total relaxation. While other ocean sports don’t focus on relaxation as much – which is why panic is common in scuba diving, surfing, and swimming. Through freediving, you learn to rein in your fear, leading to mental clarity and insight you couldn’t gain otherwise.

How do I know if I'm dehydrated? The symptoms you should never ignore ?
Heat stroke occurs when the body temperature gets above 105 degrees. "One of the earliest signs of a heat-related illness is just not feeling right," said Slovis. "There's no one specific symptom."

How much liquid do we need each day? It depends. Here are a few signs you might be dehydrated and tips to stay healthy all summer long.

1. Increased thirst and a dry or sticky mouth
“If you feel thirsty, you’re already dehydrated,” explained Dr. Laura Goldberg of Cleveland Clinic Sports Health. The easiest remedy is to start drinking water (and beverages with electrolytes) as soon as you notice this, but try not to let yourself get to this point.

The best way to prevent this from happening is to meet your daily hydration needs, for women, the National Academy of Sciences recommends 2.7 liters of water a day (about 11.4 cups), and for men, 3.7 liters (15 cups). Try to drink more water if you’ve spent excessive time in the sun, or exercising.

2. Signs of fatigue, confusion or anger
Studies have found that mild levels of dehydration can affect your mood and cognitive functions. This is especially common in the young or elderly, who may seem less alert, or forgetful.

A study from the University of Connecticut’s Human Performance Laboratory found that even mild dehydration can alter a person’s mood, energy and ability to think clearly. The researchers defined mild dehydration as an approximately 1.5% loss in normal water volume in the body — and the adverse reaction is the same whether you’re exercising or sitting still.

3. Dry eyes or blurred vision
“When you’ve been exercising for a long time, you’re sweating and your overall body fluid goes down — this can result in dry eyes or blurred vision,” said Goldberg, who also noted that any part of the body that is normally moist is going to feel dry or irritated.

“Monitor your hydration levels and make sure you’re drinking throughout any form of exercise,” she explained further.

4. Headaches or disorientation
Dehydration can result in a headache or migraine, light headedness or delirium. “I’ve seen marathon runners running in zigzags because they’re dehydrated. You can’t make decisions and feel delirious,” elaborated Goldberg.

“You may also experience weakness, dizziness, or nausea, because the body doesn’t have enough fluid to send to other parts of the body. This could also result in heat exhaustion. You can collapse if you don’t stop exercising and cool down,” warned Bergeron, who also added that these specific symptoms can also be signs of over hydration, so be aware of how much you’re drinking.

5. Muscle cramps
“If you’ve been exercising, it’s natural for your legs to feel tired, but if it’s more than that and you’re experiencing muscle cramping, that’s a serious sign of dehydration,” Goldberg explained. This is because of the loss of water and salt in the body — you also might experience tightness in your muscles, instead of cramping.

6. Lack of sweat
According to Goldberg, this is one of the more serious signs of dehydration. It means your body is in dire need of water. Though, on the other hand, Bergeron notes that more likely it may be a sign of overheating or heat stroke — though either can occur in the presence of continued sweating. Either way, it’s crucial to cool down rapidly if you’re not sweating anymore.

7. Dark urine
“Straw-colored or light yellow urine means you're properly hydrated. If your urine is dark, or if there’s blood in your p*e, you need to stop exercising immediately,” warned Goldberg. Notably, perfectly clear urine may mean that you are over-hydrated.

8. Fever
“Dehydration can lead to hyperthermia and a fever-like symptoms (e.g. chills) because over-heating can alter your body's normal temperature 'set point,'” explained Goldberg. Excessive overheating is an urgent red flag. Stop exercising immediately, take an ice bath and hydrate.

9. Shriveled and dry skin
If your skin is hydrated, it will appear doughy. If you’re dehydrated, your skin will lack elasticity and won’t bounce back. “If you pinch your skin and it appears thin and doesn’t melt back onto your body quickly, you’re dehydrated,” said Goldberg.

Some key things to remember when exercising in the summer is that the longer you’re working out, the more water you need. Also, plain water is good for you, but a combination of water, electrolytes and sodium is really the best way to stay hydrated.

It’s also crucial to understand that hydrating properly isn’t 100% preventative, if you’re working too hard and too long in the summer heat, you can still overheat no matter how much water your drinking. So be aware of your body, and stop what you’re doing if you notice any of these symptoms.

Have you ever wondered why people are often connected to the sea and there is a seemingly instant attraction to dive deep into water? Well as a matter of fact it’s a natural transductor of positive energy that’s awash with benefits of taking a cheeky dip in salty waters. With surmountable effects on health and wellbeing, let’s dive directly into the topic and discover more.

Skin

Seawater contains minerals such as magnesium, sodium, calcium, chloride and sulphate that work as natural cosmetics for our skin. Magnesium helps moisturise the skin and reduce inflammation, making it look fresh and vibrant. People with atopic skin problems like eczema or dryness are recommended to take regular baths in salted solutions or best recommended is to take a swim in the sea. This fluid treatment is broadly proven to improve skin condition and its overall hydration, with key benefits attributed to high-magnesium content from sea water.

Wellbeing

Swimming in the sea can actively improve your health and wellness with calming immersion and sunshine exposure. The elements activate the body’s healing mechanisms and support healing for diseases, asthma, bronchitis, arthritis and also localised aches and pains. Rich in magnesium, seawater also help to relieve stress, relax your muscles, promote deep sleep and spiritually cleanse your aura.

Circulation

Seawater is great for blood circulation in our bodies, from it’s nutrient mix and physical exertion when exercising. Therapy known as ‘Thalassotherapy’ is known to improve blood cycle and circulation by restoring essential micro-elements within our bodies that are depleted by poor diets, stress or induced by environmental pollution.

Immune System

Ocean waters contain an endless supply of minerals, vitamins, amino acids, trace elements and micro-organisms which have antibacterial effects and can even work as natural antibiotics. These components are absorbed by the skin whenever you swim or simply by inhaling a sea mist your lungs can benefit as it also contains negative charged hydrogen ions that enhance our overall health and bodies cells.

Known for its concentrations of electrolytes, vitamins, and minerals, coconut water has swept the nation. From yoga studios to vending machines, you can buy the tropical drink just about anywhere.
Coconut water is made from the clear liquid inside of green coconuts. It's not to be confused with coconut milk, which is made from the water and the flesh inside of a mature coconut. Over 95 percent of coconut water is water.Despite its recent explosion in popularity, coconut water has been consumed for centuries in tropical regions around the world. In traditional Ayurvedic medicine, coconut water is believed to help digestion, urination, and even semen production. It has also traditionally been used to treat dehydration and given as ceremonial gifts throughout the tropics. While it may not be a miracle cure, it does have many health benefits.
1. Natural sports drink
Coconut water's natural electrolytes make it a solid match for traditional sports drinks like Gatorade. Made without added sugar, food coloring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink.

Studies have shown that coconut water can perform just as well as a traditional sport's drink to keep you hydrated and help replenish fluids after a run. However, coconut water has less sodium, the main electrolyte you lose with sweat, than most sport's drinks. It also has fewer carbohydrates than many drinks meant for endurance performance. This means it might not give you enough energy for a long bout of exercise (greater than 90 minutes), but it will help you rehydrate afterward.

2. Low in calories
With only 45 calories in a cup, coconut water is a great substitute for higher calorie drinks like sodas or juice, according to the Academy of Nutrition and Dietetics. Coconut water has less sugar and carbohydrates than most juices. It also has more minerals and electrolytes like sodium and potassium. However, for casual sipping, it still can't compete with zero calorie water.

3. Potassium
Coconut water has more than 10 times the amount of potassium of most sports drinks. An 8-ounce glass of coconut water is packed with as much potassium as a banana. Most Americans fall short of the daily recommendation for potassium. At 405 mg per cup, the potassium in coconut water can help you ward off cramps.

Potassium helps keep fluid and electrolyte balance in the body, especially during exercise. Because there is more potassium than sodium in coconut water, the potassium may help balance out sodium's effect on blood pressure and possibly even help lower it

4. Calcium and magnesium
Calcium is vital for more than just strong bones and teeth. It helps muscles contract and work properly. As you exercise, your muscles pull on your bones and break them down slightly. As your body recovers, your bones use calcium to get stronger and repair.

Magnesium helps to move calcium and potassium into muscles to aid in contraction and relaxation. It also helps with energy production and supports organ function. A hard workout can leave you depleted in magnesium and prone to cramps, restless muscles, and spasms.

While coconut water contains more calcium and magnesium than other sports drinks or fruit juices, it is not a concentrated source of either mineral. Coconut water contains less than 5 percent of your recommended amount of both calcium and magnesium.

5. Antioxidants
In addition to all of its hydrating benefits, coconut water contains antioxidants that help to neutralize oxidative stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants. Processed and heat pasteurized coconut water has fewer antioxidants, according to a recent study.


6. Amino acids
Amino acids are essential for repairing tissues and are the building blocks of protein. Coconut water contains more alanine, arginine, cysteine, and serine than cow's milk. It's a major source of arginine, an amino acid that helps your body respond to stress (like the stress caused by a difficult workout). Arginine may also help keep the heart healthy.

7. Cytokinins
The hormones that help plants grow, also known as cytokinins, are also found in coconut water. These compounds are believed to have antiaging and cancer-fighting properties. However, to date no major studies have shown that coconut water wards off cancer.

The takeaway
The bottom line is that coconut water can be a great way to rehydrate after a hard, sweaty workout. Swap coconut water for a traditional sports drink and skip the added sugar, dyes, and other synthetic ingredients.

On "Dry Drowning"
On June 3, 2017, a 4 year old child suddenly died. The initial treating physicians told the family this was due to a rare condition known as "dry drowning", since the child had swam a few days earlier and now had evidence of water in his lungs. Despite the fact that this term does not exist in medicine and that it goes against every current national and international guideline for drowning terminology, physicians and the media together have perpetuated its use to a dangerous level over the last week.

A quick history:
In 2002, the World Congress on Drowning created the following Uniform Definition for drowning:

The process of experiencing respiratory impairment due to submersion or immersion in a liquid.

From this definition, there can be 3 outcomes
Fatal drowning
Non-fatal drowning without morbidity (injury)
Non-fatal drowning with morbidity
That's it... The primary definition has nothing to do with outcome (living vs dead), location, water type, water temperature, or time since submersion. Bottom line: if a person's airway drops below the water and they have breathing problems because of it, it is considered a drowning.

With this definition came recommendations to discontinue the use of the following modifiers to describe drowning: near, secondary, delayed, wet, dry, active passive.

This definition and these recommendations have been accepted by all of the following
Centers for Disease Control and Prevention
American Heart Association
European Resuscitation Council
American Red Cross
United States Lifesaving Association
International Surf Life Saving Federation
And many, many more...
Just as you can't have a near-stroke or a near gun shot, you can't have a near drowning. Drowning is a process that begins at the beginning and doesn't appear out of nowhere. That is why the term "dry drowning" is incorrect. It suggest the child had no injury and then suddenly drowned while in bed.

What the heck happened?
Incorrect information was given to the family from the beginning. This is not surprising. Research we have conducted over the past 5 years tells us that even in the highest quality medical literature, incorrect terms are used 30-40% of the time. We still have work to do.

Next, the news quickly disseminated this incorrect information. Again, not too surprising. We like to rely on the media for correct information, but in a competitive market sp*ed often trumps accuracy.

What followed was the sad part. The media turned to medical professionals for guidance, most of whom allowed the media to create the message and then gave blind stamps of approval. Even some of those interviewed stated that they knew this term was wrong, but then continued to use it and justify this with "it's what the public is used to". At very few points did anyone stop to check if what they were saying was true or accurate or yield to some one knowledgable in the field.

Why does this matter?
Ok, so nitty-gritty details about drowning were incorrect. So what? Well, drowning is a preventable injury, and prevention feeds off of data and communication. Knowing how big a problem is, where to target efforts, and what efforts work is essential. This cannot happen if we are unable to speak to one another, and a major road block to that is using correct terms.

We also want an informed public. When a parent's decision on whether or not to have their child evaluated after a drowning event is based on their own experiences and knowledge (much of which comes from the headlines), we need that parent to understand the truth. We need them to know what drowning IS and what it ISN'T. Most of all, we need them to trust the physician who is telling them "it is ok for your child to go home". When everything they have heard over the past week from the media and uninformed medical "experts" is telling them otherwise, this trust is lost.

What about the child?
As of today, no autopsy report has been released. In the initial reports, there was talk of "fluid around the heart" which is not a common finding in drowning. There are a hundred other things which could have caused this child's death and many individuals in the drowning research community are doubting drowning as the actual cause of death.

What you need to know.
Anyone who experiences a drowning event needs to be evaluated carefully by a medical professional. Obviously children love to jump in and choke on water, but this is usually resolved with a few coughs. The time to worry is when the child has a prolonged submersion, definitely has trouble breathing after, or continues to have coughing, foam from the mouth, vomiting, or altered behavior. Those without symptoms can safely be released after a period of observation. Symptoms may worsen over time, but they don't appear out of nowhere.

For medical professionals, choose your words wisely, vet your message, and if you are not familiar with the information you are giving or haven't updated your own knowledge in a while, have patience and look it up.

Q:
Who invented swimming?
A:
QUICK ANSWER
Artwork from the Cave of Swimmers in southwest Egypt shows that Ancient Egyptians were swimming as far back as 10,000 years ago, but the modern sport of competitive swimming began in Great Britain in 1837. At that time, London hosted swimming competitions in its six newly constructed indoor pools. Swimming was included in the 1896 Athens Olympic Games, where swimmers competed in the 100-meter and 1,500-meter freestyle
Competitive swimming continued to develop with the establishment of the Federation Internationale de Natation de Amateur in 1908. Women were first allowed to compete in Olympic swimming at the 1912 games in Stockholm.
As of 2014, there are four competitive swim styles: freestyle, backstroke, breaststroke and butterfly. In freestyle, the swimmer can swim any stroke, with the crawl most commonly used.The individual medley requires the swimmer to swim all four strokes, beginning with the butterfly.

If it’s important to you, you will find a way. If not, you will find an excuse.

We are imperfect in a lot of ways, but one of the ways where we truly excel is in finding excuses.

Sometimes we pull the old and tried out of the toolbox (“I’m tired”, “Don’t feel like it”) and then other times we unleash our inner creativity and find some new and just-as-effective manner with which to delay starting action.

Sometimes you need to just get of your head, get out of your own way, and get down to it.

Why Is It Important to Know How to Swim

Many animals are born with the ability to swim, but humans must learn practice before being able to swim with ease. Some people never learn how to swim, which often causes them to fear water. Learning to swim is important for several reasons, and mastering this skill at a young age can benefit you throughout your life.

Personal Safety

An obvious reason for learning how to swim is to acquire the ability to survive in water. At one time or another, you are bound to find yourself in or near water, whether you're on a cruise, boating trip, fishing or lounging by a pool with friends. If the water is deeper than your height, and you find yourself in it, knowing how to swim could save your life.

According to the Centers for Disease Control and Prevention, more than 3,400 people drown in the United States every year. If you know how to swim, you might have a chance of saving someone close to you. Having the ability to swim is especially important if you are a parent or someone who works around children, as drowning is the second-leading cause of
injury-related death for children less than 14 years old.

Health

Most doctors agree that swimming is a healthy form of exercise. It requires you to use many of the muscles in your body, is for building strength and endurance and is beneficial for your metabolism and cardiovascular system. The water provides a natural resistance when you are swimming, while also making the activity less strenuous on your body. Water, in most cases, also provides a natural cooling element for the body.

Pleasure

The pleasure of being able to spend time in the water is very important. A swim in the pool or in the ocean on a hot summer day can help you feel relaxed and physically fit. The water is a suitable way to be social with friends through activities such as surfing, water skiing or jet skiing. These exciting activities are difficult to enjoy without the knowledge of swimming.