October 7, 2020, 10:31 am | Read time: 4 minutes
Swimming is often touted as the ideal sport. But does that hold true for someone who didn’t earn their “Seepferdchen” (a German swimming certificate) as a child? Yes, say experts–adults can still learn to swim. FITBOOK explains how to overcome the fear barrier, how much time to invest, and what to consider when choosing a swimming course.
Fear is the Biggest Hurdle
The first jump into the water is unfamiliar. This is true for both children and adults. However, those who never learned to swim as children find it even more challenging as they age–and may even develop a fear of water. But it’s worth overcoming, as adults can still learn to swim.
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Swimming is fundamentally very healthy–especially for adults: The sport is easy on the joints, thanks to natural buoyancy. “In the water, we only have to support 20 to 25 percent of our body weight,” explains Janina-Kristin Götz, who works at the Faculty of Sports Science at Ruhr University in Bochum.
What Makes Swimming the Optimal Sport for Everyone
Exercise in warm water can even be relaxing. In cold water, energy expenditure increases, and metabolism gets a boost. Plus, swimming is a full-body sport. All muscles are engaged, yet the intensity can be easily controlled. This makes swimming suitable for rehabilitation or building endurance.
Also interesting: Is it dangerous to jump into cold water?
However, swimming is not a one-size-fits-all solution for fitness. Proper technique is crucial–and it must be learned first. This is especially true for breaststroke. “The traditional breaststroke causes significant neck issues and often lower back problems,” explains Ulrike Urbaniak, chair of Mastersport at the German Swimming Association.
The main reason is the uncomfortable head position when avoiding submerging. For those learning to swim as adults, backstroke is a sensible starting point. Breathing is easier because you can breathe freely at your own pace.
Learn Backstroke Swimming With the Cup Trick
Common Mistakes in Breaststroke and Freestyle Swimming
The First Step to Learning to Swim
The first step to becoming a swimmer isn’t breathing or technique–it’s simply getting accustomed to the water. “Adults should start their swimming attempts in a pool with water no deeper than hip height,” says former professional swimmer and coach Toni Embacher to FITBOOK. For these individuals, it’s especially important to proceed slowly and carefully. Because motor skills decline after age 30, “it’s important that people can always stop and stand up.”
Also interesting: Is it true you shouldn’t swim for half an hour after eating?
Pro Tips for Learning to Swim Faster
The expert recommends that adult beginners enroll in a special course for adults. The rule is: the smaller the group, the better. “The group size should not exceed ten people.” Ideally, a 1:1 or 1:2 training ratio is best. To swim safely, plan for 20 “water hours”–sessions usually last 45 minutes. “Getting in the pool twice a week is ideal to maintain the feel for the water and confidence.”
Also interesting: What skills are needed for each swimming badge?
Then you’ll quickly get a handle on your fear of water!
Tutorial: Learn Freestyle in Four Steps
Want to take it a step further and learn freestyle? Here, pro Embacher shows you how in four easy steps.
Tutorial: Learn Backstroke–Eases the Spine
Learning to swim as an adult is definitely possible. And maybe you’ll even want to earn a swimming badge.