Swimming is an extremely efficient total body workout. It is ideal for those who are pressed for time and need to pack the most results into as little time as possible. Due to its low level of impact, it is an excellent option for people who suffer from joint problems.
Core
Swimming is an excellent method of exercise for the core muscles. While swimming with virtually any stroke, you will perform the same basic motions that you do in many ordinary, land-based abdominal workouts -- like crunches and flutter kicks -- except that while swimming, you do them against the resistance of the water. And, due to the water's innate instability, you are forced to use all parts of your abdominal muscles to keep yourself afloat and moving.
Upper Body
During many strokes like the freestyle, backstroke and butterfly, your back muscles will do a large percentage of the work, particularly your lats. The breast stroke uses even more of your back muscles, while the butterfly also uses your pectoral muscles extensively. Your shoulders are significantly engaged at all times in virtually all strokes. You will also feel a strain, particularly in strokes such as the freestyle, in your arms, especially your biceps.
Lower Body
Your hips and thighs do the majority of the work in your lower body for most strokes. The exact muscles that are used depend on the specific stroke. During the freestyle stroke, for example, your quads, hams and glutes will carry a large portion of the load. While using the breast stroke, on the other hand, you will feel an added strain on the inside and outside of your thighs rather than the top and bottom.
Cardio
Due to the number of different muscles that are used at once while you are swimming, and the rate at which they must be used, swimming will give you a tremendous cardiovascular workout as well. It forces your heart to function more efficiently and pump more strongly in order to meet the demand for blood, oxygen and nutrients to your muscles. Your lungs also must gradually develop greater efficiency and strength in order to supply your body with sufficient oxygen in the first place.
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