Swimming Styles For Exercise

Swimming is an aerobic exercise that works your cardiovascular system and tones your muscles. Because it is not a weight-bearing exercise, it is effective for people with joint and back problems. Once you perfect the movements and breathing associated with each style of swimming, you can use different swimming styles to build endurance and burn calories.

Front Crawl

The front crawl, or freestyle, is the fastest swimming style for most people. While your alternating arm strokes provide most of the power that moves you forward, your leg kicks keep your body stable. The front crawl helps improve cardiovascular fitness and tones your arms, shoulders, buttocks and calf muscles. A 155 lb. person burns about 409 calories swimming the front crawl for 30 minutes. To do the front crawl, float with your front down, your body flat and your eyes looking into the water. Alternate your arm strokes using a pulling and pushing motion like a paddle wheel. Kick your legs in a fluttering motion just below the surface and breathe on alternate sides every one and a half strokes.

Backstroke

The backstroke is a good exercise for people with lower back problems. It is an aerobic activity that tones the muscles in your back, chest, abdominals and buttocks. A 155 lb. person burns about 298 calories swimming the backstroke for 30 minutes. To do the backstroke, float on your back and look at the ceiling. Paddle straight arms backwards one at a time, with each hand entering the water with its little finger. Use strong flutter kicks to keep your balance.

Breaststroke

The breaststroke helps tone your thighs, pectoral and arm muscles. Your body needs more oxygen to do the breaststroke than the front or back crawls because of the energy it needs to push yourself forward in this position. A 155 lb. person burns about 372 calories swimming the breaststroke for 30 minutes. To do the breaststroke, float with your front down, your body at a slight downward angle and your eyes looking forward. Extend both arms forward and push outward as through you are parting the water. Kick by drawing your legs into your body and then pushing them back with your feet facing out.

Butterfly Stroke

The complex movements and breathing pattern of the butterfly stroke take practice to master. It works your respiratory system and strengthens your abdominal, shoulder, trapezius, chest and arm muscles. A 155 lb. person burns about 409 calories swimming the butterfly stroke for 30 minutes. Begin the butterfly stroke by kicking like a dolphin, and then synchronize your arm strokes by bringing both arms up out of the water and pushing them back down in front of your body. Breathe as your arms swing down past your hips.