Swimming is a notoriously great form of exercise, given that the water resistance gives muscles a greater workout and the cooling effects of water encourages exercisers to exercise longer.
Since most people know how to swim, the only real investment for a swimming exercise program is a pool or a gym membership that includes a pool.
But the way that we swim might affect how effective our swimming fitness program is.
Choose the best pool
Part of the job of starting an idea of swimming program is finding the best place to start. For swimming exercises, the longer the swimming pools the better. Make sure that the water is not over chlorinated so that you will actually want to swim in it.
Also, if you’re a beginning swimmer, swim along the side of the pool. If your muscles become too tired for you to continue, you might want to hold on to the side of the pool while you recuperate.
Wear the right swim suit
Skin-tight swimsuits are the best for swimming. These suits decrease the amount of drag that you receive in the pool. Of course, this might also provide extra resistance, which will help you strengthen your muscles.
Take care of your body
Like with all exercises, be sure to pace yourself. You might not realize it, but you can actually become dehydrated swimming in the pool.
Though the water will cool down your body, you will still perspire. You must also be prepared to keep fuel in your system. Be sure to eat a light meal before exercising [Eating before exercise]and a more heavy meal after exercising in order to replenish the nutrients that you’ve lost.
Begin with easy swims
Begin each swim by placing your feet on the wall and pushing off from the wall. Try to keep your body straight as you soar through the water. This will allow you to gain momentum before you begin stroking your arms through the water.
Gradually increase your laps
Use the 10% rule as closely as possible. Keep track of how many laps you’ve completed by counting each time you’ve touched the side of the pool.
If the pool is really long, you might not be able to increase your laps at a gradual rate. In this case, wear a water-proof watch and goggles.
Use this watch to keep track of how long you have been swimming. This way, you will be able to track your progress in minutes rather than laps.
Training on the off days
Swimming will take care of much of your aerobic training. But after a day of swimming, you will likely feel physically drained. Instead of running straight to the weight room, consider lifting weights on days when you are not swimming.
On these weight training days, be sure to target the quadriceps and hamstrings. While swimming does give a total body workout, these muscles are neglected somewhat.
And of course, remember to stop when you’re starting to feel exhausted. Swimming adds a lot of strain to your workout routine.