Swimming provides a healthy form of aerobic and resistance fitness. It also burns as many as 511 calories in an hour if you weigh about 160 pounds. If you're working to become fit, the pool is a place to start. However, it's critical to get some basic stroke instruction if you're new to the sport to avoid injury. In addition, always swim with a partner or when a lifeguard is on duty.
Benefits
Because the water makes you buoyant, it's easy on the joints, which makes it effective as a cross-training activity or for those with joint movement conditions, such as arthritis sufferers or those recovering from surgery. Swimming also is beneficial to your mental health. Those who swim have decreased levels of depression and anxiety, according to the Centers for Disease Control and Prevention.
Misconceptions
While it's an efficient aerobic activity, swimming is not productive for those seeking to build or maintain skeletal integrity. The buoyancy that makes swimming easy on your joints means that you won't have enough impact to help build or maintain bone density. If you swim, it's critical to cross-train with a bone-building activity, such as running, jogging or weight training.
Downside
While swimming doesn't require extensive equipment -- a pool, suit, goggles and sunscreen are the only requirements -- it does demand maintenance. Pools are treated with chemicals for hygiene and maintenance purposes. The primary treatment is with chlorine, though some pools have saltwater filters. The addition of these chemicals to the water means they transfer to you when swimming. To avoid hair or skin issues, rinse off immediately when exiting the water. You can further protect your hair by wetting it with freshwater prior to getting in, wearing a swim cap and treating your hair with dechlorinating shampoo and conditioner.
Types of Workouts
When you swim, you can choose one of a wide variety of strokes and techniques. Determine your workout goal -- technique, distance or time -- and focus on the goal. If you prefer to have a routine created for you, join a master's program or download a regimen from a swim workout site.
Expert Insight
The Centers for Disease Control and Prevention says those who swim cut their risk of death in half, as compared to those who aren't active. In addition, swimming is beneficial for those struggling with diabetes, arthritis and other chronic health conditions, the CDC says.
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