Breaststroke looks graceful above water, but the real story happens underwater. You kick forcefully under the water in breaststroke, and must time your arm pull so as not to interfere with the kick. Though freestyle supplanted breaststroke as the premier racing stroke in the 20th century, breaststroke and its variant sidestroke remain a good choice for both beginners and experienced swimmers alike. Because it is an energy-intensive yet slow stroke, swimming an entire hour breaststroke takes patience and strength.
Stroke Basics
Viewed from above, breaststrokers looks a little like frogs propelling themselves across a pond. With its symmetrical, frog-like kick, breaststroke is a back-quadrant stroke, meaning your legs provide most of your power. You bend your knees, raising your heels up to your backside then kick forcefully, down and out. The kick requires good leg and ankle flexibility, and unlike freestyle, you can't let your legs trail during the stroke. You keep your head underwater for most of the stroke, then surface to breathe.
Energy Efficiency
Of the four competitive strokes, breaststroke is the slowest. You encounter more water resistance when swimming breaststroke because of the less-efficient body position you assume during the kick and pull, as your chest and torso meet the water broadside. You expend more energy just pushing back water, meaning that you can tire well before you complete one hour of non-stop breaststroke. Relying mostly on your legs also tires you out because the large muscles in your legs are energy-hungry. Streamlining, or stretching out in as straight and as tight a body position as possible for as long as you can, helps you glide longer and conserve energy.
Calories Burned
Swimming breaststroke is a good aerobic exercise, in which you engage all the major muscle groups in your body. It improves your cardiovascular health and burns calories effectively. A person who weighs 155 lbs. burns 744 calories swimming for one hour, Harvard Medical School calculates; a 185-lb. person burns 888 calories per hour. To lose 1 pound of stored body fat, you need a deficit of 3,500 calories, so watch what you eat if you hope to lose weight swimming.
Considerations
Swimming one hour of breaststroke is good exercise, but it might leave you with a stiff neck or tight back muscles. Learning to swim and use more than one stroke helps you avoid repetitive-use injury and keeps boredom at bay. Swimming for a long time can make you sweat, even if you do not notice it in the water, so bring water and stay hydrated. You can use a kick board to practice breaststroke kicking, and a pull buoy, which is a small float you place between your thighs, to practice your sculling or pulling. Consult your doctor before taking up swimming or any new exercise routine, and before making any drastic changes to your diet.
References
- U.S. Department of Health and Human Services; Exercise and Weight Control; April 23, 2008
- Harvard Medical School; Calories Burned in 30 Minutes for People of Three Different Weights; July 2004
- "Coaching Swimming Successfully"; Dick Hannula; 1995
- DeAnza College; History of Swimming Section; Mary Donahue; April 1, 2011
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