Swimming is an ideal exercise. It provides ample fitness and health benefits, such as high caloric burn and prevention from joint injury. It's also a versatile exercise, allowing you to move in any way you wish while still reaping the benefits of the water's added resistance. Furthermore, a person doesn't have to know how to swim in order to take advantage of this exercise, as you can wear the necessary equipment for staying afloat. Before making a splash, learn what else swimming can offer you and how to go about using the activity for exercise.
Swimming as an Effective Weight Loss Exercise
Swimming not only provides a full body workout, it burns ample calories. In fact, doing the breaststroke for 30 minutes burns around 400 calories, depending on its level of intensity and your weight. In addition, in a 30-minute interval, deep water walking can burn 264 calories in 30 minutes, and deep water jogging can burn 340 calories. This is in contrast to 30 minutes of regular land walking, which would burn 135 calories, or land jogging, which would burn 240 calories. Much of this burn is attributed to the added resistance of water, which makes you work harder and therefore burn more calories.
Other Benefits of Swimming
Swimming is an aerobic exercise whether you're simply swimming in a lap pool or performing specific aerobic exercises, such as walking and jogging. As such, you gain the benefits of aerobic exercise: increased stamina, maintenance of a healthy weight and fitness level, and stronger muscles and heart. You'll also reduce your risk of heart disease, lower blood pressure, reduce your risk of depression, enhance your mood, and even ward off minor illnesses like the cold or flu. The water will support a significant amount of your body weight. This creates less stress on your joints and muscles, thereby protecting you from injury. Because of this, it's ideal for those who are overweight, older, beginners, or haven't exercised in awhile.
Before Beginning
Before initiating a swimming regimen, see your doctor. Ask if it is safe for you to begin such an exercise regimen, and find out how much exercise and intensity is right for you and your lifestyle. You'll also need to know if you need any additional information based on your health. For instance, those with diabetes are required to obtain medical identification in the form of a bracelet or necklace.
Where to Start
Though you can swim outdoors, try to find an indoor pool where the water temperature is controlled. Perform warm ups using the sides of the pool. For instance, you can hold on to the ledge while stretching your legs behind you. Also, since most pools are chlorinated, shower after swimming and apply a moisturizing lotion to your skin. Use a special shampoo to wash the chemicals from your hair. Drink plenty of water before, during and after the workout, as you can become dehydrated easily. Also, bring a 15g source of carbohydrates for a quick energy boost when you may need it. Perform cool down stretches toward the end of your routine. Lastly, don't swim or perform water aerobics alone. Grab a buddy, as this provides added safety against accidents.
Water Aerobics and Swimming Classes: What to Expect
Expect a warm up and a cool down at the beginning and end of a water aerobics class. You will start in lower water and gradually work your way to deeper depths, depending on the swimming exercise you are performing. You may also play games of water polo or another water-based game, which can provide an added workout, social interaction and healthy competition. For swimming classes, expect warm ups and cool downs also. Expect periods of swimming as well as exercises that aim to perfect your swimming technique.
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