Swimming is an effective workout choice that provides cardiovascular benefits and is easy on the joints. It is an especially beneficial workout for those who suffer from arthritis, struggle with obesity or are recovering from injury. It can also be a fun way to add a new means of working out into your regular workout routine. When you start swimming, be aware that your buoyancy makes it deceptively easy to exercise, while the resistance from the water enables you to strengthen your muscles through a full range of movement.
Step 1
Get the right gear. While swimming isn't gear-intensive, the right gear makes it possible to swim without distraction. Find goggles that cover your eyes comfortably without slipping to protect your eyes from the pool chemicals and help you see in the water. Buy a swim cap to protect your hair and prevent it from obscuring your vision if your hair is long. Get a suit made specifically for swimming workouts; a fast suit is by no means necessary, but a recreational suit may not perform well as you progress to more aggressive starts and turns. If you swim outdoors, be sure to protect your skin with sunscreen. Have a towel at hand when you exit the pool.
Step 2
Check if there is a lifeguard on duty. If you're new to swimming, unsure of your ability and don't have a buddy, for safety reasons you should alert the lifeguard to your swim plan and make sure he is on deck for the duration of your time in the pool.
Step 3
Start at the shallow end. This is typically marked on the sides with the depth of the pool. Many shallow ends enable you to walk in easily and get used to both the temperature of the water and how your body feels when in the pool. Walk around and go deeper, to the depth at which you feel comfortable for the beginning of the workout. This warms up your legs and is akin to walking through thick mud, so it works out your leg and core muscles.
Step 4
Start with a slow lap and rest. It's surprisingly difficult the first time you swim, especially if you're new or just getting back into the sport, to make it one complete lap with proper mechanics and breathing. Rest immediately after by holding the pool edge until you get your breath back.
Step 5
Add more laps as you gain cardiovascular strength and comfort in the water. Swim slowly and comfortably using your preferred stroke to add distance to your workout, always paying attention to how your body feels. Rest as necessary and get out of the pool if you feel any cramping.
Step 6
Tune your technique. Most pools have aquatics personnel available to provide private lessons to those looking to improve their swim technique. As you get more accustomed to your swimming workout, schedule a few lessons to learn new strokes, improve the stroke with which you feel comfortable and get tips on using advanced equipment such as pull buoys and kickboards.
Things You'll Need
- Swimsuit
- Goggles
- Swim cap
- Sunscreen
- Towel
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