You might not associate taking a dip in the pool with exercise, but swimming can be a challenging full-body workout. Even the Marine Corps incorporates swimming into its training, citing the benefits that this full-body cardio workout brings. Understanding the benefits of swimming can motivate you to alter your regular workout routine and dive in.
Full-Body Cardio
Swimming is one of the few exercises that truly works out every part of your body. It tests the strength of your arms, legs, back and core. The Rice University Fitness Center explains that the basic crawl swim stroke uses the chest, neck, back, biceps, triceps, abs, glutes, hamstrings and calves. Thus, it is an efficient and effective workout. Rather than exercising different body parts separately, taking up more time, you can work out your whole body during one vigorous swimming session. The Harvard Heart Letter newsletter, published by Harvard Medical School, reports that a 155-pound person can burn up to 372 calories during 30 minutes of vigorous lap swimming.
Low-Impact Workout
If your exercise routine was slowed by joint pain, then swimming is an ideal way to get a full-body workout without any pressure on your joints. Swimming is low-impact thanks to the buoyancy of the water, which makes it easy on your joints. Moreover, swimming has little risk of injury, making it a smart choice for those who are injury-prone or recovering from an exercise-related injury.
Training for Other Exercises
Swimming strengthens and tones your body, preparing you for other exercises, as well. If you have a half marathon coming up, for example, swimming can supplement your training runs and help get you in shape. Cardio in the water prepares you for the demands of long-distance running by conditioning your cardiovascular system and exposing you to increased resistance. The Rice University Fitness Center reports that water resistance is 12 times greater than the air, making swimming an effective way to build your endurance.
Other Body Benefits
You will notice stronger muscles and more tone and definition in your body if you take up a swimming exercise regimen. You'll notice other benefits to your body as well. The rigor of swimming can increase your endurance. The long movements of swimming can improve your posture. And the challenges of different swimming strokes can boost your flexibility. The Rice University Fitness Center states that the twisting movements of swimming improve flexibility in the neck, shoulders, hips and abs.
References
- Marines; Swimming as a Functional Workout Alternative; Heather Golden; September 2011
- CNN; The Benefits of Swimming; Brigid Delaney; May 2007
- Harvard Medical School; Calories Burned in 30 Minutes for People of Three Different Weights; July 2004
- Rice University Fitness Center: Summer Exercise Highlight: Swimming
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