Swimming is a great exercise because it is easy on your joints. It also allows you to tone your muscles while getting a cardiovascular workout. Even if you don't know how to swim, you can participate in an aqua aerobics class. Similar to a normal aerobics class, it is done in the shallow end of a pool.
Form
Swim with the proper form. Swimming with improper form slows you down and can lead to injuries. When swimming freestyle, make sure your head, hips and feet make a straight line at the surface. If you raise your upper body, your lower body will drag lower in the water. This will slow you down. Kick from the hips instead of the knees during freestyle.
Breathing
Try to breathe every third stroke. Turn your head to the right and take a breath as your left arm goes forward. Then do a stroke with your right arm and left arm again before turning your head to the left to take a breath as your right arm goes forward. When breathing, do not lift your head out of the water. Instead simply roll to the side so part of your head remains in the water at all times.
Resistance Training
Swimming is both a cardio exercise and a strength-training workout. Water is much denser than air and pushes against your body. Because of this, every movement becomes a resistance-training exercise. You can make it a resistance training exercise only by staying in place and wearing hand webs. Then you can work your arm muscles. Start with them by your sides and curl them up to the water level. After a few sets, reverse the motion and push from the water level downward.
Aqua Aerobics
Aqua aerobics is easy on the joints because it is low impact. Start by simply walking in the water. Make it harder by swinging your arms and wearing hand webs to increase resistance. Avoid standing on your tiptoes; keep your back straight and your abdominals tight. To raise your heart rate more, try jogging in deep water. Many gyms offer classes that give you more instruction.
Intervals
If you want to increase your speed, work with intervals. This will increase your speed and endurance, according to Maria Mason, Reebok Sports Club swim coach. An interval means swimming at a moderate pace for a while, then sprinting or swimming as fast as you can for a short distance. For example, you could alternate between swimming at a moderate pace for two lengths, then sprinting one length.
Sample Workout
You can burn almost 300 calories in 22 minutes of swimming by following this workout based on a 25-yard pool, according to "Fitness" magazine. The workout was put together by Dave Thomas, USA Swimming sport-development consultant.
Swim freestyle for four lengths for the first two minutes. Next swim eight lengths, alternating between freestyle and backstroke, which should take four minutes. Then swim four lengths with a kickboard for four minutes. Next, swim four lengths freestyle while holding a pull buoy-floating device between your legs for two minutes. Repeat the eight lengths, alternating between freestyle and backstroke, for four minutes. Next, swim eight lengths of your favorite stroke for four minutes. Then swim your favorite stroke as fast as you can for a minute. Finally, cool down by swimming freestyle for a minute.
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