How Swimming With Periods Aren’t As Bad As You Think

Hello ladies! Do you love swimming but hesitate to do so once a month? Yes, I am talking about the menstrual period, during which you may feel concerned about the blood discharging into the swimming pool. This post should provide you with the solution to this conundrum.

Let us first get the “I can use a sanitary pad” idea out of the picture. Sanitary pads tend to absorb water and a fully saturated sanitary pad will not be able to absorb the menstrual flow. Disposable sanitary pads also run the risk of disintegrating while you are swimming. Therefore, to be safe, avoid using sanitary pads when going out to swim.

Now that we have gotten that out of the picture, let us talk the things that you can do to swim with a peace of mind. The first method would be to use internally worn products such as tampons and menstrual cups. Tampons are very effective when it comes to containing the blood and can be disposed after use. An environmentally friendly option would be through the use of menstrual cups which can be cleaned, sterilised and used for your next swim.

Some of you may be uncomfortable with the idea of inserting an object into your private area. There is a saying that the water pressure will keep the fluids in and minimise leakages. Furthermore, the fluids will stay in there for about a minute after you exit the water. This gives you some time to quickly make your way to the toilet. Although I have seen this method being employed successfully, I am hesitant about advocating it. You may choose to do so at your own risk and preferably when there is a low flow rate.

The last concern that I would like to address in this post is the fear of staining your swim suits. There is no way to be sure that there will not be accidental leaks that may stain your swim suit. As such, it would be wise for you to don a dark coloured swim suit when swimming during your periods.

Hopefully, this post was able to clear up some of the concerns that you may have regarding swimming during your periods. It’s not as bad as you think, so don’t let your period prevent you from having some fun at the pool in sunny Singapore. If you would like to share your experience swimming during your periods or if you have other solutions that were not mentioned in this post, do comment below. 🙂

The author is a male swimming instructor who was clueless about swimming and periods when he first started out. Along the way, his students sought his advice on swimming during their periods and he had to find some answers. He is now much less clueless about swimming and periods.

12 facts about swimming to impress your friends

12 Facts About Swimming That Will Impress Your Friends

You are out with your friends or people you have just met. At this time, you realise that you have run out of things to say or have no idea what to start talking about. This is when you will wish that you have something interesting to talk about just to break the silence. That is why it’s always handy to have some fun facts ready to go. Here are some fun facts about swimming that may turn out to be helpful.

1. Swimming helps you to reduce stress, check out our blog post to find out more.
2. Freestyle is the name of a swimming event.
3. The front crawl is the most popular stroke in the freestyle event, it is so popular that people tend to call it the freestyle.
4. The front crawl is the fastest and most efficient stroke.
5. The oldest stroke form is the breaststroke.
6. Swimming was first introduced at the Olympics in 1896.
7. People could have started swimming from as early as 2500BC based on ancient drawings and paintings found in Egypt.
8. The first recorded swimming races were held in Japan in 36BC
9. When swimming breaststroke and butterfly stroke, swimmers are required to finish their swim with both hands touching the wall simultaneously.
10. When swimming freestyle and backstroke, swimmers are required to finish their swim with only one hand.
11. It is possible to dehydrate while swimming.
12. There were 1,308 participants in the world’s largest swimming lesson and was achieved by the World Waterpark Association (USA) at Sun-N-Fun Lagoon in Naples, Florida, USA, on 20 June 2014.
Do you happen to know any other fun facts about swimming? We would love to hear from you! Leave a comment below 🙂

References

Largest swimming lesson (single venue). Guinness World Records. Retrieved 9 July 2015.
FINA Swimming Rules, 2013-2017. Fédération Internationale de Natation.

workout to burn fats

Burn Fats With This One Hour Workout

Looking for a way to lose a few extra kilos without damaging your joints? Here is a swimming workout that lasts about an hour each time.

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed
100m Freestyle kick at 60-70% of your maximum speed
100m Freestyle pull at 60-70% of your maximum speed, breathe once every 2 pulls

Main Set
4 X 100m head down kicking (target to finish each set within 3 minutes, moving on to the next set once 3 minutes and 30 seconds is up)
4 X 100m Freestyle pull (Breathe once every 4 pulls, and complete each set within 2 minutes and 30 seconds. Start the next set once 3 minutes is up)
4 X 100m Freestyle sprint (Finish each set within 3 minutes and 20 seconds, start next set at 3 minutes and 50 seconds)
4 X 50m Freestyle sprint (Finish each set within 1 minute and 30 seconds, moving on at 2 minutes)

Cool Down
100m Freestyle swim at 50% of your maximum speed, making sure to glide and stretch your arms

The Simple Science Behind This Workout

This anaerobic exercise is designed to achieve afterburn, also known as excess post-exercise oxygen consumption. Afterburn will increase your body’s metabolism rate up to days after your workout, helping you to burn more calories. This workout will work if you do it consistently, without significantly increasing your food consumption.

This work out requires you to have a kick board, a pull buoy, and a water resistant watch to take timings. If you have any queries, feel free to leave a comment or drop us an email.

Workout (Summarised Version)

Warm Up
100m Freestyle swim
100m Freestyle kick
100m Freestyle pull

Main Set
4 X 100m head down kicking (3mins, next set @ 3min 30s)
4 X 100m Freestyle pull (4 pulls 1 breath, 2mins 30s, next set @ 3mins)
4 X 100m Freestyle sprint (3mins 20s, next set @ 3mins 50s)
4 X 50m Freestyle sprint (1min 30s, next set @ 2mins)

Cool Down
100m Freestyle swim

exercise for toned arms

The One Swimming Exercise That Will Give You Toned Arms

Wished you could get rid of those flabby arms, but dare not use weights for fear of getting bigger biceps instead? Fear not, we have a workout that will only last approximately 30 minutes that will help you get rid of those flabby arms!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed to warm up and stretch your muscles

Main Set
4 X 50m Freestyle Pull (Breathe once every 4 pulls, and rest 30 seconds between each set of 50m)
4 X 50m Freestyle Pull (Breathe once every 6 pulls, and rest 30 seconds between each set of 50m)
6 X 50m Freestyle Pull (Sprint at max speed for the first 25m, breathe whenever you need to. Next 25m do a slow swim, breathing once every 2 pulls. 20 seconds of rest between each set of 50m)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Stretch your arms and feel the glide.

Why this workout works

If you haven’t read our previous blog post (toned legs link), check it out and read up on the afterburn effect. Basically, by depriving your body of oxygen when you breathe less during the set, your body will quickly build up ‘oxygen debt’ and increase the afterburn effect.

For this workout, you will need a pull buoy and a water resistant watch to keep time. While this workout may be tiring, give it your best and do it diligently. The end results will definitely be worth it. If possible, do this workout 2 to 3 times a week, with at least a day’s rest in between. If you require our assistance to modify this workout for you, leave a comment below and we will do our best to recommend a workout catered just for you.

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m Freestyle Pull (4 pulls 1 breath, 30 seconds rest)
4 X 50m Freestyle Pull (6 pulls 1 breath, 30 seconds rest)
6 X 50m Freestyle Pull (25m sprint, 25m slow 2 pulls 1 breath, 20 seconds rest)

Cool Down
100m Freestyle swim

flutter kicks for toned legs

The One Swimming Exercise That Will Give You Toned Legs

Yearning for those long, sexy legs but hating the gym that is overflowing with testosterone? Here is a 30 minutes swimming workout that will help you to burn those fats in the thighs and tone your legs!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed. This is to help stretch and warm up your body for the main set.

Main Set
4 X 50m head up kicking (You have 2 minutes between each set of 50m. If you finish before 2 minutes, you get to rest until the 2 minutes is up before you start the next set. If you go beyond 2 minutes, you do not get to rest.)
4 X 50m head down kicking (Same set of timing as per the head up kicking)
6 sets of head down kicking (100% effort for 30 seconds, slow kicking for 30 seconds)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Try to stretch your arms and glide as much as possible to stretch and cool down your muscles.

Why this workout works

Excess post-exercise oxygen consumption, also known as afterburn, will help to increase your body’s metabolism rate for up to days after the workout. Afterburn is best achieved through anaerobic exercises, which are usually high intensity with short rest intervals. Anaerobic exercises ‘starve’ your body of oxygen, building up ‘oxygen debt’, which leads to the afterburn effect.

This workout will require you to have a water resistant watch to take time and a kickboard. As with all exercises, if you want to see results, you will have to do the workout diligently. Strive to make time and do this workout 3 times a week. If you require our advice to modify this workout for you (e.g. 2 minutes is too long/short), leave a comment with your timings for 50m and we will recommend a modified workout for you!

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m head up kicking (Go @ 2 minutes)
4 X 50m head down kicking (Go @ 2 minutes)
6 sets of head down kicking (100% effort for 30 seconds, slow kicking for 30 seconds)

Cool Down
100m Freestyle swim

Singapore Swimming Complexes

Swimming Pool Closure – S.E.A Games Special

Singapore will be hosting the S.E.A Games 2015. It is indeed exciting for us to be able to see our athletes battle it out with the best of the best in South East Asia right here on Singapore soil. However, due to limited resources, each of us will have to do our part to support this major event. Selected sports facilities and Sport Singapore staff members are required to support the S.E.A Games 2015.

As such, members of the public, such as ourselves, will have to do our part by going to other swimming pools for our daily swim should our nearby pools be closed. In order to help you plan your swimming schedules, here are the days of closure for pools and our recommended nearby pools.

Swimming pool closures from 2 to 16 June 2015
Nearby pools
Monday
Hougang
Sengkang, Serangoon
Tampines
Pasir Ris, Bedok
Delta
Queenstown
Tuesday
Yishun
Yio Chu Kang
Ang Mo Kio
Yio Chu Kang
Bedok
Tampines
Wednesday
MOE (Evans)
Queenstown
Toa Payoh
Ang Mo Kio, Kallang Basin
Woodlands
Yishun, Choa Chu Kang
Serangoon
Hougang
Katong
Kallang Basin, Geylang East
Thursday
Bukit Batok
Jurong East, Choa Chu Kang
Queenstown
Delta
Kallang Basin
Geylang East
Friday
Clementi
Jurong East, Bukit Batok
Yio Chu Kang
Yishun, Ang Mo Kio
Geylang East
Katong

 

Swimming Complex
Closed from
Re-opened on
Nearby Pools
Bishan
28 May 2015
15 June 2015
Ang Mo Kio
Jalan Besar
31 May 2015
12 June 2015
Kallang Basin

Please note that the closure dates do not take into account the weekly pool maintenance closure dates. You can download our mobile apps for Android and iOS for details on regular pool opening timings and weekly pool maintenance dates.

 

SwimInSG hereby wishes Singapore great success at the upcoming S.E.A Games 2015 ^.^v

 

Source: https://www.myactivesg.com/facilities/sports-recreation-centres/facilities-closure

SwimSafer

Swimming Lessons: SwimSafer

SwimSafer is a national water safety programme that draws on elements of the National Survival Swimming Award (NASSA) and Learn-to-swim (LTS) programme. Introduced in July 2010 by the National Water Safety Council (NWSC), it aims to progressively teach children  swimming and water survival skills over six stages. Upon the successful completion of each stage, the child will receive a certificate detailing his/her skill achievements.

 

Each of the six stages progressively imparts skills in the following areas.

  • Entries / Exits
  • Sculling and Body Orientation
  • Underwater Skills
  • Movement / Swimming strokes
  • Survival Skills
  • Rescue Skills
  • Knowledge

 

Stage 1: Introduction to water skills

This stage of the programme seeks to build water confidence and impart water safety knowledge to the child. In addition, it introduces forward and backward movement along with safe entry and exit techniques.

 

Stage 2: Fundamental water skills

The knowledge and skills learnt at this stage are built upon those that were acquired in Stage 1. New skills that are taught at this stage include unassisted step entry, sculling, feet first surface dives and personal water safety skills. The child will also be required to be able to swim 25 metres continuously.

 

Stage 3: Personal and Stroke Development Skills

At this stage, the child will learn personal survival skills and some basic rescue skills. Skills taught in Stage 2 of the programme such as sculling and underwater skills will be further developed here. The child will also learn how to use a personal flotation device. At this stage of the programme, the child should be able to swim 50 metres continuously.

 

Stage 4 (a.k.a Bronze): Personal Survival and Stroke Improvement Skills

This is where the child’s swimming strokes and breathing techniques will be developed. Throughout this stage, children will build up their stamina and work towards swimming 100 metres continuously. Also, personal survival skills and basic rescue skills will be further developed. At the same time, knowledge on water craft safety will be introduced.

 

Stage 5 ( a.k.a Silver): Intermediate Personal Survival and Stroke Refinement Skills

This is the point where fundamentals of diving will be introduced.  Advancements in the level of rescue skills and personal survival knowledge is to be expected and children should be able to demonstrate efficient stroke techniques by the end of this stage.

 

Stage 6 (a.k.a Gold): Advance Personal Survival and Swimming Skill Proficiency

SwimSafer Gold is the final stage of the programme and children will have to perform strokes with relative finesse over 400 metres. Standing dive and personal safety skills will continue to be imparted at this stage in addition to rescue skills and water safety knowledge

Singapore Children Group Class

Swimming Lessons: Private vs. Group

What kind of swimming lessons would better suit your learning needs? We understand that there may be several considerations such as cost and coach-student ratio. This article seeks to furnish you with more information to help you with your decision making process.

Private Swimming Lessons

Private swimming lessons would provide you with the flexibility of choosing the location, timing and class size. However, the flexibility does come with a price, which makes the private swimming class more expensive than a group swimming class.

It is important to highlight that the use of location for swimming lessons is highly dependent on the facility management. For example, some condominiums may charge the instructor a monthly fee or require the instructor to pay a deposit in order to coach at the pool. You will have to be prepared to bear such fees for the convenience of using your condominium pool. In addition, pools that belong to clubs tend to partner with swimming schools, which mean that you can only register with the partnered swimming school for lessons.

The timings for the lessons are subject to the availability of swimming instructors. You may have difficulty getting instructors at popular timeslots. We would also advise you to choose your preferred timeslot and stick to it, as it would be unfair for the instructor to constantly rearrange his schedule.

Class size is determined upon registration when you sign up together with your friends. Unlike group classes, instructors cannot take in other students other than those already in your class. As such, private classes are usually small in size with excellent coach-student ratio.

Group Swimming Lessons

Group swimming lessons are managed by the instructor or the swim school that you sign up with. They will set the timing of the lessons, as well as the location. These lessons are open to the public for registration and are only limited to the maximum class size set by the facility management, the instructor or the swim school. All you have to do is to find a group class at your preferred pool and sign up.  To give you an idea of the maximum class size of swimming classes, Sport Singapore stipulates that swimming instructors conducting lessons in their pools can only have a maximum of 10 students at any given time.

Another benefit of a group class is that students get to make new friends in class and learn a new skill together while having fun. Group swimming lessons are also less taxing on the wallet.

Now that you have a better idea of what private and group classes have to offer, we hope that you will be able to make better-informed decisions when registering for swimming lessons. May you have an awesome experience learning swimming!

Swimming Lessons: What to bring?

Swimming Lessons: What to bring?

From our previous post, we have shared the appropriate attire for swimming lessons. This post serves to furnish you with more information to get you better prepared for the first swimming lesson. Here are a few things that are typically required for a swimming lesson:

  1. Swimming goggles
  2. Kickboard
  3. Swim Cap (optional)

Swimming goggles, or goggles in short, serve to enable relatively clear vision when your head is underwater. In addition, the goggles keep water out of your eyes which is an important feature for most beginner swimmers as it can be extremely uncomfortable for the uninitiated. So, how does one choose a pair of goggles? Our first piece of advice would be for the goggles to be of a good fit. In other words, adults should not be wearing kid-sized goggles and vice versa. If you happen to be myopic, you may wish to use optical goggles. However, do note that the refraction of light underwater means that you should opt for lower powered goggles.

Most instructors use kickboards as training aids to enable component training. For example, your instructor may want to work on your kicking, so he/she asks you to perform kicking drills. Although some instructors do provide kickboards for the lessons, it is wiser to purchase your own so that you may practice outside of lessons. So do ask your instructor for their opinion on the type of kickboards to purchase as different instructors may have different preferences for the conduct of their lessons.

The chlorine in the water can be damaging to your hair. As such, you may consider getting a silicone swimming cap to protect your hair. Also, if you get to the high performance level for swimming, it helps reduce drag. Some swim schools may issue swim caps to their students, but if they don’t, you can always get your own.

Now that you are properly equipped for the first swimming lesson, we hope that you will have an enjoyable and fruitful experience while learning how to swim.

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