Swimming laps burns up to 500 calories an hour. While this number varies depending on body weight, intensity and length of time in the pool, it's a good gauge of how effective a water workout can be. However, before you jump in the pool, keep in mind a few basic tips that will not only help you stay motivated, but also ensure that you start your pool workouts with the right basics.
Step 1
Get the right equipment. Goggles, a swim cap, sunscreen and towel are basics that you need for a successful swim. In addition, wear a suit meant for competitive swimming, not a suit that you'd wear while sunning at the pool or beach. Competitive suits are cut to stay on when you push off from the wall or dive. In addition, the straps won't interfere with your arm stroke or slide off your shoulder. A pull buoy and kickboard will also help you burn calories in the water. Many pools provide a kickboard if they also offer water aerobics classes. Check with your pool prior to purchasing your own.
Step 2
Set reasonable expectations. Because of the resistance you're moving through, swimming is a surprisingly tiring sport even for those in good shape. You may find yourself breathless after a few laps. Don't be discouraged. The need to control your breathing and use your entire body to power you through the water is a very different kind of workout than one you do on dry land. Pace yourself and set a limit on what you try to accomplish in the first few workouts, either in terms of time, such as 30 minutes, or in terms of laps, such as 30 laps.
Step 3
Vary your workout. While freestyle is the most common stroke used for lap swimming, it can be tiring for your shoulders. Vary your workout to avoid boredom and avoid overuse injuries. For example, use a kickboard to focus on building the muscles in your legs and helping define your body position in the water, increasing muscle memory. Concentrate on only your arm stroke by using the pull buoy clasped between your legs to float your upper body as you refine your entry and pull through the water with each arm.
Step 4
Change your stroke. Use breaststroke, butterfly and backstroke to round our your workout. Changing your basic stroke provides variation and helps refine your ability in each discipline. If your technique needs fine tuning, check with the pool for a clinic for masters swimmers, or set up a private lesson.
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