Aerobic swimming is a healthy full-body workout and, according to the Centers for Disease Control and Prevention, is ranked as the third most popular aerobic exercise in the United States. Swimmers reap so many benefits from the exercise that they have, on average, half the chance of dying of illness than people who are sedentary. Beginning to swim can be easy but always speak with a physician before launching an exercise routine.
Health Benefits
Swimming, along with other forms of aerobic exercise, provides health benefits when done regularly. When you swim, muscles throughout your body move and gain tone while your lungs and hearts are conditioned to move oxygen more efficiently. Swimming can reduce your overall risk of diabetes, stroke, heart attack, heart disease and obesity. You may even notice your cholesterol levels decreasing as you increase the time you spend swimming. Your immune system and flu-fighting antibodies will get a boost, while endorphins are released that can dull pain and increase your overall feeling of well-being.
Duration and Intensity
The CDC and the American Heart Association suggest that two and a half hours of aerobic swimming per week is enough. You can break this up into three to four days a week during which you engage in 30- to 60-minute workout routines. If you have been relatively sedentary before beginning to swim, start lightly before gradually increasing the duration and intensity of your routine. Resting frequently will not be detrimental to your workout, so take breaks if you need to.
Starting a Routine
To begin swimming aerobically, consider your fitness level and create realistic goals. Bill Volckening of U.S. Masters Swimming suggests that your first workout be 30 seconds of swimming alternating with 30 seconds of resting for the entire duration of your workout. After a week, try to add some kicking. Next, vary the time of rest between your active periods. Make some longer and some shorter. Gradually increase the intensity of your workout as you gain confidence and strength.
Tips and Tricks
Create fun goals for yourself that are realistic so that you do not feel discouraged. Something as simple as learning a new swimming technique or increasing your duration can keep you motivated and interested in swimming. Try to find a mentor or trainer who can watch you swim or help you with swimming techniques and positions. Another way to stay motivated is to swim with a friend or loved one. Having someone to keep you accountable can keep you in the water and keep you working hard.
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