It’s going to be hot-hot-HOT for the foreseeable future in northern Nevada, so the teams at Renown Health, the City of Reno and City of Sparks have a solution: Take the kids swimming! Read on for details about FREE pool time so you can beat the heat at some of the coolest places in town.
Looking for a way to keep your kids active, healthy and cool this summer? Here’s the scoop: Renown Health, the City of Reno and the City of Sparks are teaming up to bring you free swimming for kids at local public pools.
First up: The City of Sparks has free swimming at a favorite local public pool.
OK, so you live in Reno and want something a tad closer to home. Your swimming wish is our command!
The following week, the City of Reno opens two of its pools to the public for free.
So at this point you may be asking yourself: Is it really worth it for me to take time out of my busy life to bring the kids to the pool this summer?
And the answer, according to Renown experts, is an unreserved “YES!”
The Health Benefits of Swimming
Because you’re in water, the stress on the body is reduced — making it an ideal workout for all ages and fitness levels.
Swimming serves as both cardio and strength training, so you and your kids are getting a two-for-one workout without the sweat. Plus, swimmers of all ages can hit the pool for muscle toning as well as a healthier heart and lungs.
Even though it’s fun, swimming builds endurance and cardiovascular fitness, improves strength and helps maintain weight. Swimming targets all areas of the body — arms, legs, core, glutes and back. It also helps with aerobic endurance, strength and flexibility simultaneously.
Swimming: Not Just for Kids!
Sure, the kids take to water like a duck to — well, water. But that doesn’t mean they’re the only ones who can benefit from a few laps.
Swim Workout for Beginners
If you’re just getting started, be sure to take it easy. You likely won’t be able to swim for 30 minutes straight, but you can work your way up. Start with 5-10 minutes of laps (freestyle is the go-to stroke for most beginners) and work your way up.
In addition to traditional laps, try doing laps with a kickboard or use only arms and hand paddles to pull yourself through the water.
Intermediate Swim Workout
As you get more comfortable, work on your form and endurance. When you’re ready, diversify your stroke.
As a beginner, you’ll probably do 500-750 yards. Once you hit intermediate, aim for 1,000-1,250 yards and try some new strokes like breaststroke or butterfly that will work different areas of your body.
Advanced Swim Workout
Now, you’re the expert! Write up your own workout, and be sure to mix it up throughout the week. Include everything from flutter kicks with fins to breathing exercises and sprints to challenge yourself. Depending on the intensity of your workout, you may want to try to swim as much as 1,500-1,800 yards (equivalent to a little more than one mile in the water!).
Swimming Tips For Everyone
It’s always a good idea to check with your doctor before starting any new exercise routine. Once you have the go ahead, just hit the water and go as fast or as slow as you’d like. Even walking or simply moving your body against the water’s resistance is a perfect way to get started.
And now you’re ready: Jump into the deep end (metaphorically, of course) and prep yourself for some fun in the sun.
And don’t forget: The pool time is absolutely FREE during our special event times and locations. Click the links above for more details, and we’ll see you at the pool!