Swimming is a non-impact form of exercise that is easy on your joints, and is ideal if you are overweight. Jogging, walking and playing sports can be hard on your feet, ankles, knees, hips and back if you are significantly overweight. While swimming is good exercise, you have to be a good enough swimmer that you can exercise for long enough to gain the potential benefits. Proper and regular water-based workouts can help you manage your weight effectively.
Long Slow Distance Training
Long, slow distance training, LSD for short, is a type of training that involves easy-paced swimming for extended periods of time. LSD workouts usually last 30 minutes or more depending on your current level of fitness. This type of training is primarily aerobic which means that fat is your main source of energy. When performing LSD swim workouts, concentrate on a long, relaxed stroke, an even breathing pattern and maintaining a steady pace for the duration of your swim. Your heart rate should remain around 60 to 70 percent of your maximum throughout.
Tempo Training
Tempo swims are conducted at a higher pace than LSD-type workouts. Tempo swims should be performed at your highest sustainable pace while still remaining aerobic. If you start to slow down, you were going too fast. Aim to cover a predetermined distance, for example 1,000 yards, as fast as you can. This type of training burns a lot of calories but you need to have developed a good level of fitness prior to this type of workout as you will be exercising close to your maximum heart rate for the duration of your swim. Warm up before a tempo swim by performing some light swimming and stretches and finish your workout with more of the same.
Interval Training
Interval training is a form of workout that involves periods of high intensity activity interspersed with periods of low intensity rest. The distance and speed you swim are dependent on your personal fitness level but try to complete each high intensity period feeling as though you worked close to your maximum ability. Examples of interval training include repeats of 100 yards with a 60 second recovery or repeats of 400 yards with a 180 second recovery. Interval training produces a lot of lactic acid which causes your metabolism to become elevated -- not only during your workout but also during next few hours after as well. Interval training is an advanced training method better suited to fitter swimmers.
Fartlek Training
Fartlek is Swedish for speed play and describes a type of workout where you randomly mix the speed at which you are swimming. After you have warmed up, swim a predetermined distance while changing pace every few laps. You can also use different swimming strokes and make use of tools such as pull buoys, hand paddles and kick boards. A fartlek swim session could include periods of sprinting, slow swimming, kick board work, pull buoy work, stroke technique drills, hand paddle work, more sprinting and moderate paced swimming all mixed into one non-stop swim. The chaotic nature of this kind of workout will increase your overall calorific expenditure, resulting in greater weight loss than long slow distance type swimming workouts.
References
- "Fitness Swimming"; Emmett W. Hines; 2008
- "Swimming for Total Fitness: A Complete Program for Swimming Stronger, Faster, and Better"; Jane Katz, Nancy P. Bruning and Phillip Jones; 1993
- "Get Wet, Get Fit: The Complete Guide to Getting a Swimmer's Body"; Megan Quann Jendrick and Nathan Jendrick; 2008
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