Swimming Workouts
A swimming workout can be a new and refreshing way to get or
stay in shape. Swimming is a full body aerobic sport that tones
muscles, improves strength and flexibility, increases
circulation, controls weight and enhances body contours.
Swimming workouts give you a low impact activity that can
easily be tailored to match your abilities. A good way to gain
cardiovascular stamina is to exercise in a swimming pool.
The secret to a good swimming exercise program is to work
with the water. To accomplish this, propel yourself through the
water by using your abs, hips and shoulders.
 To
understand why water exercise works so well, you need to
know about water's unique properties. In water, your body
has almost no gravity. You're relieved of 90% of your body
weight so you become very buoyant.
You can float, bob and relax without feeling like you're
putting out any effort. Yet water provides 12 to 14 percent
more resistance than air, so as you move through it, it's like
having weights around you.
Swimming laps is great exercise in a swimming pool. Try
different strokes to vary the muscles you work to keep your
workout balanced.
Going vertical or upright is another very effective exercise
in water. These types of water workouts include water walking,
jogging, water aerobics, water toning, water therapy, water
yoga and water flexibility training.
You can strengthen your muscles with these vertical water
workouts because you experience 75% greater resistance than
swimming horizontally. This vertical position maximizes the
resistance of water against your movements.
Water based activities can provide significant benefits for
older adults too. In addition to increasing metabolism,
physical activity can improve cardiovascular health and
increase strength, not to mention the psychological and social
benefits as well.
Joining an aquatics class or just sharing a swimming workout
with a friend can help you feel better about yourself. You can
be more socially active, engage in community activities and
tend to not lose your independence because you are more
physically fit.
The bottom line is to choose activities that you enjoy and
will stick with. It is never too late to introduce physical
activity into your life. Swimming workouts can provide a
healthy and enjoyable way to get back the fun you use to have
as a child.
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120 Workouts &
Training Tips for Swimmers
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