A visit to the pool strengthens muscles, burns fat and has a positive effect on health (normalises heart and lung function). It relieves tension and nervous excitement, improves and normalises sleep.

For children, aquatic training is about hardening, developing the respiratory system, training muscles and strengthening the cardiovascular system. And group classes in the pool also contribute to emotional development and teach them to establish communication with their peers and a coach.

The best option for keeping fit and for your own health is to go to the pool at least three times a week. It will be great if you can swim at least 800 metres in one workout, although of course this result is achieved gradually.

From 30 minutes to 1.5 hours, depending on your goals. If you’re preparing for a competition, for example, your workouts will be long, as you’ll be swimming a couple of kilometres in one session.

Swimming maximises the load and develops absolutely all muscle groups, which is not typical of other sports. During swimming, the muscles of the arms and legs, the entire shoulder girdle, abdominal and back muscles are actively working. The whole body is evenly loaded. This uniformity is very important for a growing child’s body. The best part is that swimming is a type of exercise that can be mastered at a very early age.

This kind of sport has a positive effect on the central nervous system, which is a great advantage for today. It improves blood flow to the brain and makes it easier for people to cope with stress in everyday life. After a hard day’s work, swimming helps relieve fatigue, calms the nerves and improves mood.

The swimming pool is a public place, so the following rules apply to its use. What do you need for your first visit?

• Medical certificate
• Swimwear (one-piece swimsuit or swimming trunks)
• Swimming cap
• Swimming goggles
• Cosmetics
• Towel
• Shoes for the pool

Usually, it is customary to wear a one-piece sports swimsuit with part of the back exposed to the pool.

A swimming cap is an essential element of a swimming suit. It protects your ears from water and your hair from chlorine.

It is necessary to contact a family doctor, general practitioner or paediatrician with whom the declaration was concluded and receive a referral for examination.

There are five styles of swimming: the crawl, or freestyle, which is the fastest; butterfly, which is the hardest and most energy-consuming style; breaststroke, which allows a person to swim the longest distance with the least energy expenditure; backstroke, which is characterised by the fact that a person does not need to exhale into the water because his or her face is on the surface; and the medley, a competition in which athletes must cover four equal distances using the above styles.

Crawl – a style of swimming on the stomach (belly down), during which the arms stroke alternately and the legs stroke alternately continuously, while remaining at an extended angle to the body. The fastest style of swimming.

Swimming reduces the load on the spine and strengthens the back muscles, improves the condition of the chest and lumbar muscles. Pain in the joints of the limbs disappears. They become more flexible due to an even load on the whole body.

All muscle groups work during swimming, and crepitus after exercise is minimal. As a result, muscle activity increases, endurance and performance improve, and the overall physical condition improves. During a normal run, only air gets in the way, but the density of water is 12 times higher.

Swimming is very beneficial for people with musculoskeletal disorders. Exercising in the pool helps to strengthen the muscles around the spine, avoid intervertebral hernias, and improve joint mobility.

Swimming is an effective way to burn calories that is just as good as running on a treadmill. A person weighing approximately 70 kg per hour can burn 423 calories if they swim at a low to moderate speed, and up to 715 calories per hour at a more active pace.

Within the same lane, you should swim on the right side, i.e. counterclockwise. If you disregard this rule and swim to the left or in the middle of the lane, you may collide with other swimmers.

If you have an infection or a chronic illness that has worsened, the pool is off limits. If you have an infectious disease, you should not swim, and you should not infect other people. As for chronic illnesses, if you suffer from cystitis, for example, swimming can only worsen the situation.

It is not allowed to push or dive while swimming. It is not allowed to hang on the separate lanes of the pool, or to swim across the pool, except from lane to lane and to the handrails. It is also forbidden to make unnecessary noises and give false signals for help.

When human waste products, such as urine, are added to chlorinated pool water, chloramines are formed, which are the cause of the chlorine smell that can be detected in swimming pools. They do not cause any reactions in the human body, but they do cause discomfort in the form of a chlorine smell.

The water temperature in our children’s pool is 29-30 degrees.

The air temperature is 28-29 degrees.

We recommend that you arrive at class 15 minutes before the start time. This is enough time to shower and put on your swimming clothes.

The lesson lasts 45 minutes, after which you have 15 minutes to shower and clean up.

Group training in the pool creates a supportive environment that helps to maintain motivation. The camaraderie between the children creates a positive atmosphere that pushes everyone to do their best. Group workouts often include a wide range of exercises, which provides a variety of workouts that target different muscle groups and makes it fun.

It all depends on your preferences, because in a group training session you are in the company of your peers, friends, with whom training can be more interesting and fun. Individual training takes place only with a trainer and is based on an individual approach. So, you don’t have to be able to swim, you just need to have a desire to train and a goal.

Classes are held one-on-one with an instructor. You don’t have to keep up with other people or worry that someone else is doing a better job than you. This is a great option for those who feel shy or insecure at first and want to learn to swim quickly.

For beginners, both adults and children, the most suitable swimming styles are the backstroke and the frog stroke. The backstroke is safe because the head is on the surface of the water, making it easier to control breathing, while the frog stroke allows you to maintain stability and control in the water.