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Swimming is a sport that is not natural to everyone. Walking, running, biking, all of these are quite easy to master, however, it takes some coordination and stamina to learn how to swim. The good news is that everyone can learn how to swim if given the right instructions.
Before you get in the pool for your first class you must have the following.

 Swimsuit: Obviously you will need a swimsuit to learn how to swim.download

For men, these are usually swim briefs or swim trunks. I would suggest Swim trunks. It should have a good tie around your waste.It should be just the right fit. Neither too big nor too small.

For women, the most comfortable swimsuit is the one-piece swimsuit. We can find full body swimsuits too. Just make sure they are just the perfect size for you.
goggles2

Swimming Goggles: If you are serious about learning how to swim, swimming goggles are also mandatory as they will allow you to put your head under water without getting water in the eyes. This will permit more relaxed and streamlined swimming. I would suggest, get the clear goggles rather than the coloured ones.

My personal favorites are  Speedo and TYR.

images (1)Swimming Cap: is only required if you have long hair.For women its important to have a swim cap or you tie your hair really well so they don’t cover your eyes
while swimming.There are latex swim caps so they will protect your hair from getting wet.


Towels
are good to have to dry after swimming. You can use any that is easily available.images (3)

Before you get in the pool its good to do some stretching exercises (5~10 minutes) before dipping into the pool. Minimizes muscle stiffening after several laps of swimming.

Swimming+for+Adults

 Classes 2016

 

YES we are ready to start the adult swimming classes from
11th April 2016.

Register on line at LearnToSwim.Pk

Last date for registration 9th April

Class 1:           6pm to 7pm

Class2:             7pm to 8pm

Monday, Wednesday, Friday

Fee:                                                                             Rs15,000/-

Registration fee :                                                     Rs 2000/-

*There is no registration fee if you direct deposit.
*On direct deposit please WhatsApp me the pic of the deposit slip with your name.

Deposit:
Mohyuddin Khan.
HBL 2297-70004914-03

For more details contact coach Khan 0333 464 3333. whatsApp/Text/call

Is swimming Really Scary

I teach swimming to nervous adults. In the past I have had swimmers who say they have a form of aqua-phobia. One woman I taught was fearful of water she could not stand around the pool, her heart rate would go up just the thought of swimming would make her shiver down her spine. She is now, after a few lessons, swimming on her own. She can swim 25m non stop freestyle, backstroke. I had this another swimmer father of two, who asked me that his kids tell him to swim with him but he cant as he does not know how to swim. Just swimming few lessons and he was able to swim across the pool without help and enjoy more with kids in the pool.

I have taught people of all ages and from all walks of life. My oldest swimmer was 82 year old who was also with one leg. She picked up quick and in few weeks she was on her own in the water. It was a lovely moment.

A lot of new swimmers often tell me that they can’t put their faces in the water, but no one ever has a problem with this when it comes to the lesson. So far, I have not had anyone who hasn’t been able to do it within about five minutes. There are simple techniques I use to overcome this fear and they always seem to work. Once you can put your face in the water, you can float. More or less everyone floats. Occasionally you do come across someone who is less buoyant than most, but this just means they need a little bit more forward propulsion to actually swim or they may float a little lower down.

The biggest feat for many people is taking their feet off the bottom when they have nothing to hold on to. I must say letting go is the hardest part to teach because so much of it is in the mind. Many people are fine as long as they can hold my hands but, as soon as they try to let go, panic sets in. It is only by letting go and trusting that the water will hold you up that you can learn to swim. This is far more important than technique, but it takes time.

Being with people and helping them to overcome fear that they may have had for their whole lives is a rewarding and humbling experience. For me, the water is a comforting and safe environment, but for many of the people water is a source of fear and panic. Set your self free from the fear of water.

10 Qualities found in a good Swimmer

  1. Use Failure as Fuel. Swimmers are always motivated with the failure. Its like a fuel to the fire.
  2. Many of them think they will go on forever and train with enormous passion, as if refusing to accept the passing of time.
  1. They like to push their boundaries and collaborate with colleagues when training.
  1. They enjoy being successful and are driven by cheers from the crowd
  1. They aspire to be better swimmers, improve their performance and contribute to the team’s success.
  1. They are grateful and you will always feel their support and respect.
  1. Any reason is good enough to schedule team meetings or organize activities to boost motivation.
  1. They are motivated when receiving praise and appreciate how their dedication and sacrifice are deserving of that praise.
  1. They enjoy training with support equipment: paddles, flippers, bands, etc.
  1. They love meeting and spending leisure time together after the competitions.

 

 

Swimming Classes 2015

Hey folks!

We are finally ready to start the classes for 2015. This year we have a new pool. That means more time for us to swim.

Address pool: 4G Gulberg 2 Mumtaz Gurmani Rd. Lahore

Registration: Click here 

The registration form has a tab for Skill Levels that are colour coded. Please refer to it when filling the form.Happy Star Swim School

We have very limited spots.

The confirmation will only be done once the payment is received. All payments to be received on location by the admin office. Its better to know where you are going when you have to be there ON TIME.

Timing at 4G:   
Kids classes : 3 p.m. to 6 p.m.
Adult Classes: 6 p.m. to 7 p.m.
3 times a week
Charges :
Rs 15,000/-Adult
Rs 8,000/-Kids
Rs 25,000/-Water aerobics*.

We also offer Ladies only swimming class. 

For more details please call/text/whatsApp : Coach Khan 0333-464-3333

 

*Should be Level Green or higher for water aerobics. Adults only.

First Masters Swim Pakistan

The last time I was on a swim team and competed as a swimmer was back in 2004, since then I have been in to lifeguarding and coaching. It was this April 2015 that I decided to take part in the First Masters swim in Lahore at WAPDA Sports Complex. 33bronz3

The adrenaline was kicking in as I was standing at the starting point in lane 6 and waiting for the gun fire.  Diving in the 50m pool and swimming to the end 100m breaststroke. Took part in 100m Breaststroke/Freestyle 50m Breaststroke/Freestyle. At the end of three day championship I had 3 bronze medals. It was the best feeling after a long time.

Three Things to avoid drowning

Swimming is a lot of fun, but drowning is a real danger. Even kids who know how to swim can drown. Far more drowning victims are male than female. Perhaps this is so because, worldwide, more men than women participate in water sports or are near water in their work or recreation. Men may also take more and greater risks.

Worldwide, most drowning’s occur to people in three age categories:

  • 0 to 5 years old
  • 20 to 25 years old
  • over 60 years old

All over the world, infants and toddlers drown more frequently than people at any other age. In this age group drowning is the leading cause of death, followed by accidents in and around the home and road traffic accidents. Inadequate supervision, an inability to swim, and lack of barriers separating toddlers from pools and other water activities are the main causes of drowning’s of small children.

Older children drown less frequently but still in large numbers. They generally drown because of their parents’ inadequate supervision. Parents may have unrealistic expectations about how well their children obey their safety rules when not directly supervised.

Frequent participation in water sports as well as a tendency to be more reckless could explain the high drowning rate among those 20 to 25 years of age.

The high drowning rate of older people may be related to difficulties managing emergency situations. Many older people have never learned to swim. They also are more likely to have health problems that can cause loss of consciousness while swimming, such as a heart attack or low blood pressure.

When and Where People Drown?

Drowning’s happen year round and at all hours of the day and night. However, it is clear that drowning peak in the warmer seasons as people flock to the water for recreation and relief from the heat. Prime time for drowning is mid to late afternoon. Again, this is largely predictable given that this is the hottest part of the day. By late afternoon, after several hours of water recreation and people are generally more tired and less able to make good judgments about risk.

The vast majority of drowning occur in open water, the sea, lakes, ponds, rivers. However, drowning occur in all water including swimming pools and bathtubs. Small children have been known to drown in just a few inches of water in buckets and ditches.

 

  1. Designate a lifeguard or water monitor.Perhaps the single most important thing you can do to ensure water safety is to make sure there is always someone watching the swimmers in the water who is ready to jump in at a moment’s notice. Trained lifeguards, of course, make the best water monitors, but even an ordinary strong swimmer can do it. Always keep a head count of kids in the pool.

 

  1. Never let children swim unsupervised.While it’s a bad idea for anyone to swim alone, for children, it should be a hard and fast rule. Never let children swim without adult supervision, no matter whether they’re at the beach, in your household pool, in a public pool, or at a friend’s house.

 

  1. Learn basic swimming skills.For obvious reasons, knowing how to swim can greatly reduce your risk of drowning. For absolute beginners, skills like the crawl stroke and treading water can allow you move and float with ease in the water, improving your confidence and security while you swim.

 

If you’re not a confident swimmer, consider enrolling in swimming lessons.

Important Safety Tips to Follow:

  • Stay within sight and reach of your child when in, on or around water.
  • Know how to swim or have an experienced adult swimmer supervise children in the pool.
  • Learn First Aid and CPR.
  • Know how to call for help 1122 .
  • Put young children and weak swimmers in properly fitted lifejackets, when in, on or around water.
  • Teach your children the pool rules.
  • Keep safety equipment by the pool.
  • Put your children in swimming lessons.

 

Snacks for Runners

Research shows that eating before a run may help boost speed and endurance at the end of your workout. when a full post-run meal isn’t possible, a mini-meal that supplies protein, carbs and antioxidants can help repair muscles and ease inflammation.

Pre-Run Snack:b1dc7e9caf0d58181d7040569e698f89

your muscles and brain need carbohydrates, eat about 100 to 300 calories 30min before your run.

Eat:

  • Banana with honey.
  • Whole grain bread with any jam or honey.
  • sweet potatoes
  • Dried fruits
  • Peanut butter and banana sandwich on whole-grain bread
  • Fruit salad
  • Yogurt

Post-Run Snack

To kick start your recovery you must have crabs protein and antixoxidants in to your body.

Eat

  • Tuna Fish
  • Fruit Smoothies
  • Oatmeal
  • Fruit yogurt
  • Cottage Cheese
  • Bananas
  • Carrots

Quick Workouts

Here are few quick workouts that I do or have done in the past.

WAKE UP & Make it Happen Workout.
I did that for about two months every day, 30 minutes after breakfast. Usually it takes only 10 to 15 minutes. When ever I suggest someone to do this, the first thing i get is I cant do this, its hard for me. I dont expect you to do it all right away. Your body2-wakeup will take time. You just have to make sure you do it every day. Be focused and consistent. Slowly build every workout and make sure you are pushing your self every time.

If you can’t do the push up’s do Half push ups with your knees touching the ground. #4 Plank, Make sure your feel the burn on your belly rather than on your back.

Warm up and cool down is a must.

DRINK A LOT OF WATER !!! 

 

Its called “Killer Kardio”. I love it. Its a complete workout step by step. For step one Jump Rope you can just jump without a rope starting with 30sec each exercise. Always remember to drink water between workouts.

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Tips to lose weight

 

There are times when you hit the gym, work hard and still gain weight. Here are some reasons why this phenomenon happens. We have to remember the weight loss requires taking in fewer calories.

Exercise increases our muscle mass. Muscle tissue is much more dense than fat tissue. Therefore, muscle weighs more. So when we step on the scale, we see the dial go up rather than down. The good news is that muscle tissue burns more calories than fat tissue, so having a higher muscle mass is a good thing. Unfortunately, it just doesn’t always look so good on the scale when our goal is weight loss.

  1. Be realistic about how many calories you are burning during a run. Men have more muscle mass, meaning they burn calories at a higher rate than females.
  • Keep an accurate calorie count of everything you ingest. Avoid underestimating the number of calories you are eating or drinking. Track them on an app or keep a daily journal. Count everything you put in your mouth.
  • Stay well hydrated. Dehydration cam mask itself as hunger, so drink plenty of water don’t mistake thirst for hunger.
  • Plan a head. Make a post run recovery meal before your run so its ready to go. Eat immediately. Don’t wait several hours until you are starving because then you are at risk for making poor choices. Have some fruit and a lean protein on hand for refueling quickly. Or use a protein shake if you don’t have an appetite for food. Include 15 to 25 grams of protein post run along with some carbohydrates. This is perfect for appetite control and restoring the body after a run.
  • Keep your house stocked with fresh fruits and vegetables, lean proteins, whole grain and some healthy fats. Keep the empty calories like crackers, cookies, cakes and other high fat/high calories foods out of the house to avoid temptation.
  • Avoid rewarding your exercise habits with food. Make your rewards something other than food. For example treat yourself to a massage or a pedicure after a long run or a tough workout.
  • Have a plan for running. Avoid running the same route and the same distance everyday. You have to establish a fitness base. Don’t be shy on adding some speed work once a week, invite a friend for a run. Explore new trails for a safe run. Increase your weekly mileage by 10 to 20 percent week to minimize your risk of injury. Include a rest week every third or fourth week where you reduce your mileage by 30 percent for some recovery time.
  • Avoid unnecessary calories. Weigh yourself once a week. Your weight will fluctuate during the week. Don’t just look at the number on the scale. Tune in to how you feel and how your clothes fit. Feeling good and fitting in to clothes better is a great motivational tool rather than relying on just the scale.
  • Variety is the spice of life. Our bodies like routine and will adapt quickly to an established schedule. But for weight loss, its better to keep your body challenged. Along with your running try weight training, yoga, swimming or try exercise classes. Keep your body and your mind engaged in your training routine.

Make these healthy habits a lifestyle choice rather than a chore.