Sharing moments Young adults Bye bye Hotel Mum How you feel at home Semester abroad Language course abroad or work as an au pair? Be prepared for military training Grassrooted Pack smarter, travel better Make an impression Contraception Vegan diet Bye bye Hotel Mum – hello shared flat Big trip, small budget Planning a family Tracking fertility The right time? How men can help Fertility and diet Medical check-up What you need to know about ovulation What to do if you don’t conceive straight away Three electronic fertility and cycle trackers in comparison Planning a family and partnership Pregnancy Examinations during pregnancy Diet and nutrition Is my pregnancy progressing normally? Tips for daily life Important points for travel and holidays Is my pregnancy progressing normally? What items do I need for my baby? Where and how do I want to give birth? What do I need to pack for the hospital? How should I prepare my home for my child? Is my pregnancy progressing normally? How can I best prepare for my baby? How can I best prepare for the birth? Nutrition Parent-child relationship Preparing for breastfeeding | Sanitas Magazine Insurance Stretch marks Sleep Rupture of membranes Baby blues High-risk pregnancy Braxton Hicks & false labour Formalitites Morning sickness Family rooms Our baby Bathing baby – what you need to know How babies hear Infant first-aid kit Baby care Is my baby developing normally? Month-to-month overview of baby development Is my baby developing normally? Month-to-month overview of baby development Baby care Breastfeeding When does a baby start eating? Celebrating and enjoyment Christmas and New Year’s Eve with a twist A philosophical take on pleasure Pleasure can also be found in the soup kitchen in Zurich Tips for a peaceful and stress-free Christmas Living better with cardiac insufficiency Alejandro Iglesias Hana Disch Patrizio Orlando Vaccinations and travel first-aid kit Hay fever Everyday help In pursuit of happiness Seven tips for a happier daily life Kids in lockdown Online addiction Be active Active during pregnancy Sport and exercise during pregnancy Antenatal exercise classes Standing properly Healthy eating Green smoothies Vitamin D Good eggs, bad eggs Diet plan Healthy fats Feed your muscles How much sugar should we eat a day? How much fat should we eat a day? Lactose intolerance Healthy diet, strong immune system Low Carb E-numbers and other additives in food Healthy heart Interview with Christophe Wyss Heart-friendly sports How the mind affects the heart Taking blood pressure correctly High blood pressure: what you need to know Healthy teeth Home remedies: relief for sore gums Changing habits Interview Stortpsychologie 10-step guide to changing habits Try, try, try again Running coaching Running ABC Race in Sarnen Factors affecting condition Weekly planner Running shoes Strengthening exercises Running nutrition Complementary sport Warm-up Stretching Functional clothing Fitness tracker Shopping – sportswear Running tips for women Relaxation technique Recovery New lease of life thanks to Sanitas running coaching Running training The first half marathon Training and heart rate Running Ticks Sport after childbirth Postnatal exercise Taking the strain off your shoulders Kangatraining Workout while walking Expert tips Stress and relaxation Moving air Fight stress with yoga What is stress Learn how to relax Dealing with stress What is burnout? “The first step was to create boundaries” Juggling family and a career Reduce stress Stressor factors The most beautiful Swiss saunas Sweating in the sauna Breathing exercises for relaxation The right rest & recovery: debunking myths Mindfulness Sleep Trend sports Fitness boxing Slackline Bouldering Fascia training Stand Up Paddling Keeping fit efficiently Swing with a smile! Vertical workout Hiking Altitude sickness Seven stroller-friendly hikes Needed: a hiking-friendly pushchair There goes the other sole! Tips on hiking with a baby Mountain lakes Planning a family: Fertility and exercise Stair climbing Pumptrack Your back Kids’ back Back exercises Sitting properly at work Forest fun Playing for life Promoting health and fitness Motivation Sledging Curling glossary What do you get if you cross a kite with snow? Snowshoeing Preventing falls Inline skating Swimming Swimming Wings for Life Stretching Bike tips Stretching exercises for cyclists koerper-und-kaelte Healthy teeth thanks to dental hygiene and preventive care Putting wishes into practice Tips for healthy teeth Hometraining Investigating teeth-related myths 10 tips to ease anxiety Hand care How our body regenerates Bauchübungen Keeping fit on holiday Swim training aids Wie viel Sport ist gesund Gathering mushrooms – the right way | Sanitas Magazine Living together today Digital life Online addiction Digital temptation Children and digital media Smartphone neck Our brains love habit Change my habits? You’re joking! Planning a family: Difficulties trying to have a baby Planning a family: Myth vs fact Solidarity study Newcomers Living together tomorrow Digital nomads Giesserei multi-generation house The blind film director Help instead of rent Working on the move Medical practices of the future Our skin – layer by layer Generational discussion: wishes for life Hausarzt und Corona Safe return to work Corona crisis: singing together Corona crisis: Working in intensive care Corona crisis: working in a nursing home Rest and recovery: learning from children Corona crisis: voluntary work for the needy Second opinion Relationships and children Gute Nacht! Drei Fragen, die uns den Schlaf rauben Outing The nature of lying Vorsorge Gute Gesundheitsinformation im Internet Developments for the future App check Aqualert SRC blood donor Codecheck Forest Freedom Freeletics Moment Three sleep apps reviewed PeakFinder Findery Six fitness apps reviewed Internet use High-tech trousers Prostheses Hospital of the future New skin for burns victims Online-Therapien How drugs are developed Generics Sanitas newsletter

Swimming – relax!

Regular swimming is good for your muscles and is the perfect cardiovascular workout. Swimminginstructor Urs Zgraggen explains what you need to do to get the most out of swim training.

Text: Clau Isenring

Swimming is like riding a bike: once learned, never forgotten. True or false?

True. Thankfully Swiss primary schools attach great importance to getting children used to the water, teaching them to feel at ease in the water and mastering the basics. Breathing, diving, floating, pushing off and gliding are key elements in learning to swim. When you’re learning to swim it’s  particularly important to make lessons fun and relaxed.

Is there one stroke that most people want to learn?

The most popular stroke is undoubtedly the crawl. We get a lot of requests for lessons from both men and women. Crawl is a verytechnical stroke.  The right breathing and arm movements are essential if you want to do crawl properly. However, once you’ve got the right movement, with a good coach you’ll make good progress in three or four months.

«Crawl is a verytechnical stroke. The right breathing and arm movements are essential if you want to do crawl properly.»

Why is swimming so popular?

Swimming regularly is a great way of staying healthy. It’s a workout that combines cardiovascular and strength training while also being kind on the joints. Regular swimming is also great for losing weight. In water you burn 20% to 40% more calories than if you were doing the same exercise on dry land.

What methods do you use to pinpoint errors and optimise movements?

An experienced coach can quickly identify problem areas and help to correct them using floats, drills, video analyses and isolated movements. A new trend, which we also incorporate in our courses, is to use short fins and snorkels. Snorkels, for example, are great for learning to crawl, because they help you focus on getting the movement right without having to think about the breathing technique.  Short fins help improve your position in the water and allow you to move through the water more easily, which is a great advantage if you’re learning to crawl.  

«In water you burn 20% to 40% more calories than if you were doing the same exercise on dry land.»

Three tips from Urs Zgraggen

  1. Breathe smoothly! Your breathing should flow evenly. Breathing exercises are particularly important for crawl, because they improve your flexibility of breathing and CO2 tolerance. For example, you can swim crawl for 300 metres (6x50m) and vary your breathing rhythm every 50 metres. For the first 50 metres take one breath every three strokes, then three, five, seven, seven, five and back to every three strokes for the last 50 metres.
  2. Paddle exercises! All good swimmers work with paddles to improve their feeling for the water and glide more efficiently and elegantly. One example is duck swimming. With this crawl exercise, your head stays flat on the water and your arms are underwater with your elbows pressed into your body. Keeping your upper arms still, paddle with your lower arms.
  3. Relax! When you swim you need to stay as loose as possible. Beginners in particular are often far too stiff in the water. Just relax and let yourself go. If you use less power and focus on buoyancy and resistance of the water, you’ll glide through it much more efficiently.