Why Swimming Works
The body-shaping benefits of swimming workouts are the result of a perfect storm of calorie burn and muscle recruitment. An easy swim burns around 500 calories an hour, while a vigorous effort can torch almost 700. And because water is nearly 800 times denser than air, each kick, push, and pull is like a mini resistance workout for your entire body—especially your core, hips, arms, shoulders, and glutes. So in addition to blasting calories as you swim, you build lean muscle which ignites your metabolism so that you burn more calories once you’ve showered and dried off.
And that makes swimming something you can do for your entire life—a major bonus because it can literally help you stay younger: “Our research shows that habitual swimmers are biologically up to 20 years younger than their actual age,” Stager says. The data, which were presented at an American College of Sports Medicine Conference, revealed that a swimmer’s blood pressure, cholesterol levels, cardiovascular performance, central nervous system, and cognitive functioning are all comparable to someone far younger.
Most newbies hit the pool with high expectations. They jump into the water all gung-ho and plan to swim for a solid half hour. “Four minutes later, they’re inevitably hanging onto the edge, feeling completely defeated,” says Joel Shinofield, head swim coach at Washington and Lee University in Virginia.
That’s because training in water requires your cardiovascular system and muscles to work differently than they do on land. Your lungs have to adjust to a new way of breathing (you can’t suck in air anytime you want like with dry-land workouts, and unlike any other form of exercise, swimming requires every muscle in your body to work as a team to keep you moving and staying afloat.
“The key to an effective swim routine is splitting it into shorter segments, mixing in a variety of work and rest intervals, and using different strokes, drills, and intensities,” says Shinofield. “It’s not only more interesting but also a better workout.” Don’t worry that you’re wasting time by taking rest breaks. “Swimming isn’t like walking, during which your heart rate drops quickly. It stays raised for at least 30 seconds after a few laps,” he says.
Try this starter workout: Swim four lengths of the pool at an easy effort (catch your breath at the wall between lengths if you need to). Rest for 30 seconds. Repeat five to 10 times. Try that two or three times a week for the first two weeks. If you haven’t swam for a while, use a kickboard for the first four lengths, suggests Robert Pearson, head swim coach at Macalester College in Minnesota. It will help you get used to swimming without having to coordinate your arms and legs. Once you master this workout, try “Get a Plan” on the back of the tear-out cards.
Picking a Stroke
Freestyle is a fan favorite because it’s easy to learn and it burns major calories. But it pays to mix things up. “Using various strokes balances your muscles and helps beat boredom,” says Shinofield. Two to try are backstroke improves your posture by working your back and shoulder muscles) and breaststroke (it uses the hip and inner-thigh muscles, which are often missed in other workouts).
Whether it is to tone your body, lose weight and increasing your fitness, swimming can help you achieve all those by aqua exercises and therapy. People of any age can do the aquatics exercise in swimming pools, whereas children under the age of 16 won’t be allowed inside the gym, so this is one exercise where there is no restriction for them.
You will be able to do plenty of exercise in a swimming pool, for your various body parts such as; abdominal, biceps, triceps, hamstrings, quadriceps and many more.
At the gym to do these various exercises, you will have to use different machines, from cardio to muscle building make is going to be twice as hard than swimming. All that hard work for hours at the gym, where in swimming all that can be achieve by just one stroke, whether its cardio or muscle toning.
However, you shouldn’t over do it at the gym or swimming pool, especially if you are a first timer overdoing can cause you serious injury. Swimming definitely is one of the best form of exercise for your body.
Swimming is also used for aquatic therapy, for people who have asthma, broken bones, cardiac rehabilitation, diabetes, joint replacement, multiple sclerosis, spinal injuries, stress reduction, weight management and chronic pain of muscles/joints.
Just to clear things up aquatic exercise and aquatic therapy are two different types of regime. Aquatic therapy focuses on techniques and healing of your body, whereas aquatic exercise is done when you are already in good health and focusing on strength, weight loss and endurance.
I hope the above gives you some sort of idea on what sort of exercise is needed to lose weight, increase your strength or to tone your body. And if you have a swimming pool, good thing about this is you can do all those exercise at home. Swimming pools are being built these days as a form of investment.
Keep in mind there are swimming pool equipment and swimming pool chemicals to keep up the costs for maintaining your swimming pool and they will be around as long as you own your pool.
Whether you’re looking to lose weight, build a business or just feel better, you’ll win when you get on AdvoCare, get serious and consistent, and get results!