Swimming provides an all-over workout. Not only do your muscles get stronger, but your cardiovascular health also improves. If you're recovering from an injury, looking to mix up your exercise routine or simply want to get back in the water after some time off, some time in the pool can be very beneficial. Swimming for exercise also has mental benefits, as many swimmers find the soothing environment and controlled breathing required create a Zen-like atmosphere.
Step 1
Buy a practice suit from an established manufacturer, as the suits built for recreational swim or lounging around the pool aren't appropriate for flip turns or pushing hard off the wall. Buy a cap, especially if you have long hair, to prevent your hair from obscuring your vision and to protect it from the pool chemicals.
Step 2
Buy goggles that fit properly. Take them out of the box before buying to ensure that the eye piece fits comfortably. Choose goggles that have a sunglass tint if you regularly swim outdoors on sunny days. Select a model with multiple nose piece options if your nose is wider or narrower than the norm.
Step 3
Check for a lifeguard. If one isn't on duty, swim with a buddy to ensure your safety. If the lifeguard is on duty, let him know that you're starting a swim program so he can be vigilant should you experience sudden cramping.
Step 4
Start at the shallow end and get used to the feel of the water. Check that your goggles aren't leaking and tighten them if they are. Swim one lap of any stroke and rest to catch your breath. Don't be surprised if you find the lap difficult. Swimming is a resistance activity; it's akin to running in terms of cardiovascular stress and burns more calories per hour. Swim another lap and rest. Continue until you feel fatigued. U.S. Masters Swimming recommends starting with 10 easy laps when you're first starting out.
Step 5
Take a lesson. Swimming is a technique that is perfected over years of training. While you needn't spend years taking lessons, a few weeks focusing on basic stroke technique can increase the efficiency of your workout as well as minimize the potential for injury.
Step 6
Swim using a variety of strokes. Overuse injuries are often caused by continually swimming only one stroke, such as endless laps of freestyle. Mix it up with some breaststroke, backstroke and butterfly. In addition to minimizing injury, you work different muscles with each of these strokes, enhancing your workout.
Step 7
Look for a class or program to structure your workouts. U.S. Masters Swimming has clubs nationwide with certified coaches and varied levels of swimmers. They provide structured workouts using a variety of techniques and drills to provide variety and improve your technique. In addition, many private clubs have aquatic workouts that can help you get started.
Tips and Warnings
- Wear waterproof sunscreen even on cloudy days to protect your skin from environmental damage.
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