Swimming has many benefits as an exercise and as a sport, but it’s not one that most people turn to when they’re looking to work out. Perhaps this is because swimming doesn’t feel like exercise to many people, or because they don’t know how to swim well enough to do it regularly at home. But whether you use a pool at the local YMCA or swim in the lake at your family cabin, swimming can be great exercise that increases your overall fitness level and improves your heart health at the same time.
Start by warming up with a light jog or walk.
Start by warming up with light jog or walk. Then, do some warm-up stretches and take a moment to focus on how your body is feeling. Next, hop in the water and start swimming. Swim freestyle (also known as front crawl) or breaststroke; this will strengthen your arms, back, and shoulders while also toning your abs, hips, and thighs. After 15 minutes of swimming, take a break and do some more stretches before getting back into the pool.
Then, do some dynamic stretching.
Dynamic stretching is the best way of getting your body ready and warmed up before you start working out. It also helps with flexibility, range of motion, and injury prevention. All you have to do is hold each stretch for about 20-30 seconds and then move on to the next one. Make sure that you are holding these stretches at a pain-free level and not pushing yourself too hard. The last thing that you want to happen is to pull or tear something during an intense workout session.
Get into the pool and start swimming laps.
If you're looking for an exercise that will provide you with the greatest amount of calorie burn, improve your cardiovascular health and mental well-being, and have you feeling accomplished at the end of it all, then swimming is the perfect choice.
Swimming is also relatively low impact on your body. This means that if you are new to fitness or recovering from an injury, swimming might be the best choice for you.
It's important to get into the pool and start swimming laps right away.
Remember to cool down after your workout.
Here are some tips on how to use swimming as a great exercise for fitness:
- Drink lots of fluids before, during and after your workout.
- Take 10 minutes after your workout each day to stretch and cool down. - Start with 5-10 minute warm up exercises before you swim.
- Focus on the different parts of your body when you are swimming--arms, legs, back, stomach.
Finish with some static stretches.
After your swim, be sure to do some static stretches. Static stretching is when you stretch a muscle without moving it around the joint. Hold each stretch for 30 seconds and repeat 3-5 times. For example, hold your arm straight out in front of you and then bend your arm at the elbow with your palm facing up while keeping your elbow in line with your shoulder. Hold this stretch and then relax before repeating again.
