FACTOR FITNESS - So you can enjoy sports safely

Benefits

Swimming is one of the few ways of getting exercise that improves your all-round fitness because it can boost strength, stamina and flexibility all at the same time. It has both the cardiovascular benefits of running and some of the strength-building effects of weight training because it uses all the major muscle groups. Swimming also helps to keep your joints flexible, especially in the neck, shoulders, hips and groin as your limbs and body move through the water. It is highly recommended for most people with haemophilia.

The history of the sport

Evidence suggests that competitive swimming dates back to 36BC in ancient Japan. Despite not being included in the ancient Olympic Games, the Greeks were enthusiastic swimmers. The Greek philosopher Plato even said that he considered men who couldn't swim were uneducated.

Races became popular in the 18th century but the basic rules of swimming in a competition were not established until the 1830s.  Swimming was formally considered as a sport when the Metropolitan Swimming Clubs association was created in 1869. This later became the Amateur Swimming Association (ASA). Swimming was finally included as an Olympic sport from 1896 although the first world records were not recognised until 1908.

The aim of the sport

The basic strokes in swimming are front crawl, backstroke, breaststroke and butterfly. In medley races swimmers swim a certain distance in each of the four strokes. Swimming can be an individual or a team sport. Competitions are held in long-course pools (25m) with up to 10 lanes. Olympic and Championship freestyle races vary from 50m to the longest distance of 1,500m. Breaststroke, backstroke and butterfly competitions are held over 100 and 200m. Individual medley races take place over 200 and 400m. Freestyle relays are 4x100 and 4x200m, with a 4x100m medley relay.

Interesting stuff

• The most popular marathon swim is across the English Channel, which was first swum in1875.
• Twenty-four year old Australian Susie Maroney completed the longest ocean swim when she swam a record 197 km (122 miles) from Mexico to Cuba, without fins and wearing just a costume, a special t-shirt and protected by a cage. She completed the marathon water journey in 38 hours and 33 minutes, arriving in Cuba on June 1, 1998. She even broke her wrist during a storm but still managed to complete the swim.

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There is no special equipment required for swimming.

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WARMING UP

Approximately two to five minutes of freestyle at a light-moderate pace should be performed before stretches or the main session are performed

For more information, select a specific stretching exercise from below or view all

Cooling down

Following exercise, a cool-down involving some light aerobic activity and some stretches is important to restore the muscle lengths, lower your body's temperature and reduce your heart rate and blood pressure back to normal levels. Working the major muscle groups gently will also help remove waste products that accumulate in your muscles. Cooling down correctly can also help to lower muscle soreness and stiffness.

The cool-down should consist of at least two to three minutes of light aerobic activity such as light jogging, closely followed by a static stretching routine.

It is also important to re-hydrate following sporting activity and to treat any suspected injuries with RICE (rest, ice, compression, elevation).

If you suspect a bleeding episode, you should contact your local
haemophilia centre immediately and/or treat with factor.

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• It is important that you seek training on correct stroke technique if you are planning to swim on a regular and/or competitive basis
• Build your swimming distance up gradually and learn proper strokes
• Stress to joints is directly related to intensity and duration of swim
• Try to improve the flexibility of your shoulders

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