Swimming gives you a full body workout that builds strength, stamina and offers aerobic benefits. Water's resistance and buoyancy -- two things you won't find on dry land -- enhance the workout even further. Other benefits of swimming include calming your mind, cooling your body and never making you break a sweat.
Muscles
Swimming laps, using any swimming stroke, works your major muscle groups in their full range of motion. The crawl, also called freestyle, is the quickest and most efficient way to get through the water, while the sidestroke and backstroke let you slow down and cruise at a more leisurely pace. The breaststroke is especially beneficial for your shoulder muscles, while the butterfly can be a challenge and provides an extra workout for your legs. The water resistance adds another workout benefit by working against your muscles at every angle.
Cardiovascular
Because swimming raises your heart rate for a sustained period of time, it gives you an aerobic workout that can improve your cardiovascular fitness level. The water resistance actually makes your heart work harder than it does on land, putting 10 times more resistance on your body than air does. This means your heart rate can soar beyond its target zone quicker than it would with other workouts. Be cautious about working your heart too hard, especially if you're a beginner, or have a heart condition. Georgia State University's Department of Kinesiology and Health recommends lowering your target heart rate for swimming by 10 to 15 beats per minute.
Buoyancy
Swimming lets you work your full body without the added strain and stress you get from exercising on dry land. The water's buoyancy actually reduces 90 percent of your weight, weight that normally bears down on your muscles, bones and joints. This makes swimming especially comfortable if you have joint issues, are recovering from injuries, are older, or overweight.
Calories Burned
You'd expect a full-body workout to work off some calories, and swimming doesn't disappoint. If you weigh 160 pounds and swim at a moderate pace, you can burn up to 10 calories per minute. This adds up to 600 calories an hour, more than you'd burn dancing, hiking, bicycling or inline skating. Activities that outdo swimming for calorie burning include jumping rope, or jogging at a pace of at least 6 mph.
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