Farewell to Pain: How Swimming Can Benefit Overweight Teens

Days before the opening ceremony for the 2008 Olympics in Beijing began, star athletes like Michael Phelps were preparing to once again bring swimming into our living rooms.

At just 15 years old, Phelps became the youngest male ever to set a swimming world record. Since then, he has shattered a half dozen world records, earning four gold medals and two silver medals in the 2003 World Championships. At the 2004 Athens Olympics, he joined gymnast Aleksandr Dityatin as the only athletes to earn eight medals in a single Olympics. Michael is expected to again crush the competition in 2008.

For overweight teens, being as fit, athletic, and wildly successful as Phelps may seem like an impossible dream. But this Olympic swim season holds many lessons for young people who have encountered nothing but pain, boredom, and frustration in their efforts to get in shape. When running, walking, and routine gym workouts zap you of your motivation, there's nothing left to do - but take a swim.

Why Swimming?
Swimming is a fun, low-impact activity that can help people of all ages and sizes shed pounds without the pain, sweat, and heat of a gym workout. Swimming is a full-body workout that improves cardiovascular conditioning, muscle strength, endurance, posture, and flexibility all at once. Because you weigh 1/10th less in water, it is easier to move freely with much less load on the joints and bones, which reduces the chance of injury and strain.

As a cardiovascular and strengthening workout all rolled into one, swimming has been proven to increase endurance. In one study of sedentary middle-aged men and women who participated in swim training for 12 weeks, maximal oxygen consumption improved 10 percent, and stroke volume (the amount of blood pumped with each beat, which indicates heart strength) improved as much as 18 percent.

There's also something special about being in the water. Kids love playing in water of all kinds, from pools, lakes, and oceans to hoses, sprinklers, and inflatable pools in the backyard. Taking a dive underwater removes you from the noise and distractions of life on dry land, and for some, can bring renewal and healing.

Tips for Beginners
There's no better way to begin swimming than with the guidance of a skilled instructor. Swim teachers may use kickboards, float belts, or other flotation devices to assist you if necessary, and will help you overcome any fear of the water you might have.

Jessica Gault, a lifeguard and camp counselor at Wellspring Camp in New York - the world's first and only weight loss camp for girls, located at Paul Smith's college in the Adirondacks - works with overweight and obese teens twice a week to complete a low-impact workout in the pool.

At Wellspring, lifeguards and certified swim instructors like Jessica offer special swimming classes with different themes and games each week. Beginning with courses in water safety and rescue procedures, campers learn the basic pool rules. Depending on the campers' degree of skill and interest, the instructors will teach them how to swim and conquer any fear of the water, while demonstrating the proper techniques for breathing, timing, and stroke.

"Swimming is a great alternative to running for young people who are very overweight," says Gault. "It doesn't hurt, you burn tons of calories, and you don't even know you're sweating. Because swimming isn't painful, our campers exert a ton of energy without realizing they're getting a great workout."

Jumping, arm swishes, leg lifts and kicks, treading water, and walking or running in water are great pool exercises for obese and overweight teens. Wellspring campers also participate in water aerobics, relay races, and games like sharks and minnows, Marco Polo, and others. To keep the routine varied, campers are encouraged to make up their own stroke and have the group try it; play basketball and volleyball in the water; practice diving off the diving board; or swim laps - all while listening to their favorite music and bonding with new friends.

Different Strokes for Different Folks
For those willing to swim laps, the freestyle, breaststroke, and backstroke are ideal for overall body toning. Below are step-by-step instructions for trying each stroke.

Straighten your legs and point your toes outward.
Kick your legs up and down throughout the stroke.
Extend one arm in the forward direction, and the other in the backward direction, similar to a windmill.
With your hands flat and your arms bent at the elbow, draw your front palm backward under the water.
As your front hand pulls backward, bring your back hand forward above the water.
Turn your head to one side to breathe as your arm comes out of the water.

With your legs close together and pulled up toward your chest, and your palms together and up against your chest (as if in prayer), kick your legs like a frog. First kick your legs out and away from each other, and then immediately bring them together again.
After you kick, point your toes and extend your arms completely.
Glide for a moment with your arms fully extended.
Point your palms forward and move your arms in an outward and semi-circular motion, returning to the starting position.
As you return to starting position, use the thrust of your hands to pull your head out of the water to breathe.
When your head moves down again, your arms should begin moving forward for the next kick. Glide and repeat the movements.

Lie on your back in the water in a horizontal position.
Move your legs continuously up and down with your toes pointed out (without creating a big splash).
Place your arms in a windmill position. Extend the arm near your waist fully and move to a position above the head through the air. While one arm rises out of the water, the other arm should be bent and pulling along your side in the water.
Let your head float in the water, eyes looking up, and breathe normally.

Overcoming Fears, Building Toward Success
If you're just learning to swim, start slowly and build on what you learn each week. Instructors like Jessica Gault at Wellspring set campers up for success by starting with a half-mile swim, using noodles, kickboards, and fins for extra support, and slowly building up to multiple-mile swims. In a non-competitive atmosphere filled with encouragement and mutual support, girls who are terrified of the water, who have never dived into a pool before, and who always assumed they had no athletic capability learn that they can achieve their goals and even surpass their own expectations.

"There are no winners or losers here," states Gault. "If a camper can complete the task, or go one step beyond where she could go the day before, we're happy."

With the basics of pool safety and technique under their belts, many campers find that they are naturally gifted swimmers. Girls who are initially surprised at their success become inspired to swim longer and harder the next day. As they begin to lose weight and feel more confident in their abilities, many even go on to join their swim team at home.

"The process of rebuilding these girls' self-esteem is the best part of my job," Gault explains. "We encourage them to face their fears and push their limits, but the most important goal is always feeling good about yourself. I don't know how many times I tear up just watching the girls try new things and succeed. They feel so good about themselves."

So if you want a swimmer's bod, complete with ripped abs, toned arms, and a slim waistline, you've got to hit the pool. Grab your family and friends, the swimsuit, the goggles, and a towel, and take a break from the summer heat! Any investment you make now will pay dividends for decades to come.