Sharing moments Menopause 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 Finanzielle Vorsorge 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 Signs of a premature birth 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? Baby’s development: Months 3 and 4 Baby care Breastfeeding When does a baby start eating? Weight Baby growth spurts Toys Sun protection for baby skin Teething Milk teeth: what to do in case of accident Baby’s development: Months 5 and 6 Pelvic floor exercises after birth Babyschlaf 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 In pursuit of happiness Seven tips for a happier daily life Kids in lockdown Online addiction Women's hearts Decisions Decision-making tips Report from the hospital Donating a kidney Life decisions Emigrating to South America Geocaching Sexuality Erectile dysfunction Young people and sexuality Queer pastor Drag queen Paprika Sexually transmitted infections What does LGBTQIA+ stand for? Gender medicine HPV Families of transgender people Medically assisted suicide Types of dementia Family Blessing or curse? Knowing about hereditary diseases Families of dementia patients 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 Personalised diet Vegan meat substitutes Brain food: what should we eat? 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 A dentist explains Brushing up on brushing Changing habits Interview Stortpsychologie 10-step guide to changing habits Try, try, try again Fitnessmotivation 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 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 Constant availability: chronic stress 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 Winter walks Planning a family: Fertility and exercise Stair climbing Pumptrack 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 The best abdominal exercises in five minutes Keeping fit on holiday Swim training aids Wie viel Sport ist gesund Gathering mushrooms – the right way | Sanitas Magazine Check-ups Five-minute stretching routine Gehirntraining Rückenschmerzen Licht Yogastile Ayurveda-Morgenroutine Tips for doing sport outside in winter Cross-country skiing for beginners Home remedies against dandruff Home remedies Home remedies for bladder infections Home remedies for a sore throat Home remedies for migraines Home remedies against excessive sweating Home remedies for a sun allergy Healthy feet, healthy back core exercises for mountain bikers Symptoms Check Sport after Corona HIIT: quick and efficient exercises Sore muscles: debunking myths Debunking swimming myths strength training for young people Exercise videos Whole-body workout Fascia training Lack of exercise Sun protection Strong mind How to be mentally strong Mental strength Psychosomatics Resilience Tips against feeling down Sleep hygiene and mental well-being Depression Panic attacks Prescription drug addiction ADHD: Symptoms in children and adults Mental illness: help for friends and family Living with autism Pressure to perform Alcoholism Mental health benefits of exercise Ways to brighten your mood Blood: myths and facts Hormones Complementary medicine: the most common treatments Complementary medicine Training in line with your menstrual cycle Living together today Digital life Online addiction Digital temptation Children and digital media Smartphone neck Digital responsibility and solidarity 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 Three questions that keep us awake at night Outing The nature of lying Vorsorge Finding sound health-related information online Impfstoffe entwickeln Tipps für Jugendliche in der Corona-Krise Becoming parents Diagnose: Kind im Haus Long Covid Take it easy in your free time YouTuber Aditotoro on the coronavirus pandemic Minimalism for a happy life Thanks to corona: more time for family Back to life after a paragliding accident Decluttering: the answer to chaos Living and loving with autism Synaesthesia Talking to doctors Non-verbal communication Is there really a serial killer gene? Developments for the future App check Aqualert SRC blood donor Codecheck Forest Freedom Freeletics 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 A vision of the future: How we will live in 30 years Onward Overcoming erectile dysfunction Family medicine practices of the future Personalised medicine A voice for Clara Outpatient procedures

Swim aids: making training more fun

Regardless of whether you want to swim across a lake, take part in a triathlon or simply improve your swimming technique, swim aids can switch up training sessions and make your time in the pool more fun. With a range of equipment available, how do you know what’s best for you?

Text: Julie Freudiger, photo: Unsplash

Swimming length after length in monotonous training sessions is boring and doesn’t really bring many benefits. First, the body constantly needs new stimuli to improve. And second, swimming requires not only stamina but also strength and a sound technique. Swim aids ensure variety and allow you to work on specific swimming techniques. Martina Kratzer (29), national water polo player and personal trainer, says that training aids are useful for both professional and amateur swimmers. “It’s a good idea for beginners to use aids to train their technique, too. If you train individual movements right from the start, you’ll gain confidence more quickly,” says Martina. However, you shouldn’t overdo it, and swim aids should be used sparingly. The body needs time to process the new stimuli. If you only train with swim aids, you’ll lose your natural feeling for the water. Training with equipment should therefore be kept short – beginners should swim between 20 and 100 metres – but precise.

It’s a good idea for beginners to use aids to train their technique, too. If you train individual movements right from the start, you’ll gain confidence more quickly.”

Which swim aids should you choose?

  • Fins: Short training fins – not to be confused with scuba fins – provide propulsion and help improve your position in the water. They help the swimmer concentrate on the arm pull and breathing rhythm. Advanced swimmers also use the fins to train leg strength and the hip kick.

Our expert says: “Fins are ideal training aids for beginners, because they usually lack propulsion. When you swim faster you get a feel for the water – and enjoy swimming more.”

  • Paddles: Paddles, which are attached to the palms of the hand, are available in different shapes and sizes. Depending on the model, paddles train the stroke or the way in which the hands enter the water. Good swimmers with strong muscles also use them to improve their strength. Beginners should start with small finger paddles and use them only for short periods to slowly build up the muscles.

Our expert says: “Paddles give beginners more momentum and a feeling of gliding through the water. But the size of the paddles has to match your strength, because shoulders are susceptible to injury.”

  • Pullbuoy:Shaped like an hourglass, the foam wedge is placed between the swimmer’s thighs to help improve their position in the water through buoyancy. As you don’t have to kick your legs, you can concentrate on your arms to specifically train your technique and arm strength. If you hold the pull buoy with your lower legs, you increase the tension in your upper body.

Our expert says: “Many recreational swimmers let their legs and hips drop too far below the surface of the water, which increases water resistance. A pull buoy provides buoyancy and shows you what the right position in the water feels like.”

  • Float/kickboard: With a float, you focus on the legs while your arms stay still. Hold the float straight out in front of you with a loose grip. You drive the legs from the hips. If you hold the float with one arm, you can train the other arm in isolation to practise the stroke.

Our expert says: “A float is ideal for training the rhythm of your kicks. If you don’t have a float to hand, you can also use a pull buoy.”

  • Centre snorkel: Beginners find it hard to hit the right breathing rhythm and to hold their head under water for a few strokes. This special snorkel, which is attached to the forehead and points straight up out of the water, helps you focus on your arms and legs without getting out of breath.

Our expert says: “A centre snorkel can also be useful for advanced swimmers, for example if they’re doing an extended leg training session.”

  • Speed training: Worn under your swimming cap, this little metronome sets your pace with beeps. Depending on your training goal, you can set the pace by arm stroke, arm stroke cycle, kicks or breathing rhythm – for challenging sprints or long-distance endurance training.

Our expert says: “It’s a useful training aid, but only for very advancedswimmers.”

  • Sports watch/stroke counter Sports watches are now also available for swimming. Depending on the model, they can calculate speed, distance, number of strokes and lengths and calories burned. The computer programmes provided show the training sessions in bright tables and graphics.

Our expert says: “Beginners don’t need to use a sports watch. Once you’ve learned the right technique, a watch can help keep you motivated or make training more fun.”

The best aids for learning front crawl

Many beginners set themselves the goal of learning front crawl. However, it takes a lot of training to be able to glide smoothly through the water like a fish. Key factors include a good position in the water, the right breathing and the correct arm and leg movements. Exercises with swim aids can help you learn the right technique, because you can train individual elements step by step before putting them all together later. A centre snorkel can help beginners who often have problems with breathing. Swim fins provide the right propulsion to train the arm pull, while a float is perfect for training the right kicking technique. Not everyone who is new to swimming should use paddles straight away. They are not necessarily for beginners – normal water resistance is sufficient to improve strength. If you’ve already got strong shoulders, you can incorporate a few lengths with small paddles into the training session.