Upcoming Meets Pitman Water Polo Game Dates Fall Quarter Merced CCS 10/27  October 9 October Issue BREAKOUT Clinic 10/27  October 18  October 25 Several of our group 3 athletes are star players on the Pit- man Water Polo team! Come out and cheer on Michael, Ian, Kamarin, Christiana, Chelsea, Jordyn, and Annika! Ten Reasons to Swim, from Head Coach Kim Corgiat Top 10 Reasons ANYONE should helping it to become larger, but making #3) Lower Risk of Diabetes; When it swim it more efficient in pumping -- which comes to warding off diabetes, there is good exercise (that's leads to better blood flow throughout are few prescriptions as powerful as obvious). It’s a lifetime sport that bene- your body. Research also shows that aerobic exercise. In one study, men fits the body and the whole person! aerobic exercise can combat the reduced their risk of diabetes by an But, what is it specifically that just body's inflammatory response as well - average of 6 percent for every 500 about any physician will recommend, - a key link in the chain that can lead to calories a week they burned in aerobic even prescribe people to swim? Here heart disease [source: Columbia Uni- exercise. With just 30 minutes of are the top ten reasons to jump-start versity Medical Center]. breaststroke swimming three times per your swimming career. #6) Weight Control; For some time, week, you could burn 900 calories -- #10) High pay out with little to no re- some people thought that because reducing your risk of contracting type 2 turn; Swimming allows you to work water is generally cooler than our body diabetes by over 10 percent. A study your body with little to no impact upon temperatures, it would be difficult to that focused on women also suggested your skeletal system. When the human lose weight with a water workout. Like the same benefits for the fairer sex: body is submerged in water, it auto- many old ideas about exercise, this Vigorous exercise just once a week matically becomes lighter. If complete- has since been revised: Swimming is (like the kind derived from a robust ly submerged, you only have to bear now recognized as one of the biggest swimming session) lowered their risk of 10 percent of your own weight. The calorie burners around, and it's great contracting type 2 diabetes by 16 per- other 90 percent is handled by the for keeping weight under control. The cent over inactive women [source: pool. This means that the pool pro- exact number of calories you burn, of Bobalik]. vides an ideal place to work stiff mus- course, depends on your own physiolo- #2) Lower Stress, Higher Spirits and a cles and sore joints, especially if you gy and the intensity with which you Better Brain; One of swimming's most are overweight, suffer from arthritis, or exercise, but as a general rule, for pleasant side effects is the release of I L . C O M rehabilitating an injury. It’s also been every 10 minutes of swimming: the feel-good chemicals known as endor- proven, that water-based exercise breast stroke will burn 60 calories; the phins --. In addition to a natural high, improves the use of affected joints and backstroke torches 80; the can also evoke the relaxa- decreases pain from osteoarthritis. lights up 100; and the butterfly stroke tion response the same way yoga #9) Strength and Physic; It is a quanti- incinerates an impressive 150. works on the body. This is due in large fiable fact that swimming through water #5) Improved Asthma Symptoms and part to the constant stretching and requires much more strength and flexi- Lung Capacity; Unlike exercising in the relaxing of your muscles combined bility compared to movement through often dry air of the gym, or contending with deep rhythmic breathing. Swim- air. Water is twelve times denser than with seasonal allergies or frigid winter ming is also a meditative exercise, with air [source: Yeager]. That means that air, swimming provides the chance to the sound of your own breathing and every kick and every arm stroke be- work out in moist air, which can help the splash of the water can be thera- comes a resistance exercise –any re- reduce exercise-induced asthma peutic and "drown out" all other distrac- sistance exercises is the best way to symptoms and can improve the condi- tions. Aside from the metaphysical build muscle tone and strength. Anoth- tion overall. According to Science dai- benefits of swimming, research has er bonus of a watery workout is that ly, a study of a group of kids swimming shown that it can actually change the

SWIMWITHTAC@GMA swimming has also been shown to in a six week program, showed im- brain for the better through a process

improve bone strength – from small provements made in symptom severity, known as hippocampal neurogenesis, — children and especially in post- snoring, mouth-breathing, and hospi- in which the brain replaces cells lost menopausal women [Source: Huang]. talizations and emergency room visits. through stress. #8) Improved Flexibility; Unlike exer- What's more, the health benefits were #1: Longevity; If the previous nine cise machines in a gym, that tend to still apparent a year after the swimming reasons weren't enough to convince isolate one body part at a time (like a program had ended. Even those with- you of the health benefits of swimming, bicep curl machine, for example), out asthma could benefit from swim- perhaps this one will: It can keep you swimming puts the body through a ming, say the study's authors, as the from dying. Actually, we're not promis- broad range of motion that helps joints exercise can increase lung volume and ing immortality, but it seems that swim- and ligaments stay loose and flexible. teach proper breathing techniques. ming can at least help you avoid dying The arms move in wide arcs, the hips #4) Improved Cholesterol; Being prematurely. Researchers at the Uni- are engaged as the legs scissor healthy is more about having the right versity of South Carolina followed through the water, and the head and ratio of cholesterol in your body than 40,547 people, aged 20 to 90, for 32 spine twist from side to side. Plus, with just having low amounts of the stuff in years and discovered that those who every stroke, as you reach forward, your blood. Specifically, it's beneficial swam had a 50 percent lower death you're lengthening the body, which not to have higher levels of "good" choles- rate than runners, walkers or those only makes it more efficient in the wa- terol (HDL) and lower levels of LDL, or who got no exercise. ter, it also helps give you a good "bad" cholesterol. Swimming can get Here at TAC, we will teach anyone stretch from head to toe. these levels in the right balance thanks willing to learn how to swim. We offer #7) A Healthier Heart; In addition to to its aerobic power, which has been Swim America learn to swim lessons

WWW.TAC.AQUANITE.COM toning your physic, swimming also proven to raise HDL levels. And for from pre-school age through adults,

— helps improve the most important mus- every 1 percent increase in HDL cho- masters swimming and age group cle in our bodies: the heart. Because lesterol, the risk of dying from heart swimming. To learn more please check swimming is an aerobic exercise, it disease drops by 3.5 percent [source: out our website at tac.aquanite.com, or

TAC serves to strengthen the heart, not only Bobalik]. call Kim Corgiat, head coach at 614- Page 2 AQUATIDE

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USA Swimming: BREAKout with Olympic Athletes! The Merced Skim- swimmers to break pleted, and mailed to mers will be hosting a bad habits, refine the address on the Mutual of Omaha technical skills, and form by October 12. BREAKout Clinic, fea- learn how your body, There are only 60 turing mind, and heart af- spots available so and Kate Ziegler, fol- fect your swimming hurry and get yours in lowing the conclusion performance. now! of the Gil Williams The cost of the clinic For more information Kate Ziegler is an American free- Halloween Meet. is $60 if you are NOT on the Mutual of style and long-distance swimmer. Kate and Jason, who competing at the Gil Omaha BREAKout She currently holds the world rec- are both Gold Medal- Williams Halloween Clinic, and the ath- ord in the women's 1,500-meter ists, and members of Meet, and $50 if you letes who participate freestyle the US National team are racing that week- check out their web- Jason Lezak is an American inter- will be not only advis- end. The registration site at national swimmer who is a four- ing swimmers, but form is available on www.breakoutswimcli time Olympic gold medalist. swimming with them! our website nic.com. The BREAKout clinic (www.tac.aquanite.co is an opportunity for m) and must be com- TAC at Modesto BlueTIde: Meet Results

Several swimmers partici- Castro, MaKennah Swint. Swimmers, you all did an pated in the September Congratulations to Molly amazing job, your perfor- 29 Modesto Blue Tide Thompson and Carolyn mance was outstanding, swim meet, and a majority Boster, who both dropped as was your sportsman- of them achieved personal more than 5 seconds each ship, your enthusiasm, best times! Congratula- off of at least 1 race. A big and your team spirit! Let’s tions to the following THANK YOU to all of our do it again, (AND EVEN swimmers for participat- parents who showed up BETTER!) at the Gil Wil- ing in their first ever swim early, helped all day, and liams Halloween Meet in meet: John Badal, Severin made the day possible. Merced this month! Radzins, Renee Zhu, Tyler Masters Swimming Update closer, remember that you agitate arthritis, or pain relat- The first weekend of Octo- can stick it out and swim ed to advanced age or skele- ber, the coaching staff with TAC USMS. Some of tal injuries. TAC USMS swim- attended a US Masters the benefits of swimming ming is also one of the cheap- Swimming Clinic in Davis, (even when it’s cooling est work outs you can do in CA. One of the first things down!) include it being a the Turlock area, at the low mentioned by the speaker full body workout, combin- cost of only 35$ a month for 5 was that swimming is the ing cardio, and muscular hours a week of coached third most popular fitness strength, a low impact practices, we are sure you activity in the world. As activity that reduces couldn't find a personal train- the cold months grow stress on joints, does not er for such a competitive rate!