Swimming works your whole body, improving cardiovascular conditioning, muscle strength , endurance,
posture, and flexibility, all at the same time. Your cardiovascular system in particular benefits because
swimming improves your body's use of oxygen without overworking your heart. As you become fitter and
are able to swim longer, your resting heart rate and respiratory rate will be reduced, making blood flow to
the heart and lungs more efficient. If you are looking to lose weight, swimming is just the ticket. On
average, a swimmer can burn as many calories in an hour as a runner who runs six miles in one hour.
Simply put, many fitness experts state that swimming is the perfect form of exercise.
Additional Health Benefits of Swimming:
Whole body conditioning: Swimming tones your upper and lower body because you are using almost all of
your major muscle groups. The best strokes for all-over body toning are the freestyle, breaststroke and
backstroke.
Low risk of injury: There is a low risk for swimming injuries because there is no stress on your bones,
joints or connective tissues due to buoyancy and the fact that you weigh 1/10th less in water. If you are
looking for a safe daily workout routine, swimming is ideal because you can rigorously work out with a
reduced chance of swimming injuries. Many athletes supplement their training with swimming.
Improve blood pressure: Studies have shown that a workout routine that includes swimming can help
reduce and possibly prevent high blood pressure, which lowers your risk for heart disease and stroke.
Stress reduction : You do not have to be a water sign in the zodiac to feel the meditative and healing
properties of water. Swimming is extremely relaxing because it allows more oxygen to flow to your muscles
and forces you to regulate your breathing. It is also a great way to relieve stress . Our bodies are made up
of about 60% water so it is no wonder why some feel such a draw to the water.
Low-impact exercise: So many people can reap the benefits of swimming. Pregnant women benefit from
swimming because it helps strengthen the shoulder and abdominal muscles, which can be strained when
carrying a baby. The elderly, women who have had a mastectomy and those recovering from an injury,
often turn to swimming or water aerobic exercises because of the low impact on the body. It also helps
relax stiff muscles and is not weight-bearing.
Swimming also increases circulation. Studies have shown that a workout routine that includes swimming
can help reduce and possibly prevent high blood pressure , which lowers your risk for heart disease and
stroke.
Take the Plunge: Do you want to take up swimming but do not know how to get your feet wet? First, if you
have any existing injury or asthma, consult your doctor to determine if you should swim and at what pace.
Start slowly, especially if the pool feels like foreign land. Experts recommend that beginner swimmers start
with 12-20 minutes of swimming, and once your strokes become more efficient, your ability to swim longer
will also improve. For exercise purposes, the best stroke to use in the pool is freestyle, where your arms
are moving in a windmill motion while your body is pivoting and you are breathing on the side of the arm
that is out of the water.
To keep your swimming routine fresh, mix up the freestyle stroke with other strokes, such as the
backstroke or butterfly. Not only will using a variety of strokes save you from boredom, but you will be
working different muscles for a more effective workout every time.If laps are not your thing, there are
plenty of other good swimming exercises. Try walking or running in water, which many people find easier
to do than on land. Treading water can be exhausting but will help tone your legs and arms. You can also
try water aerobic exercises or gather your friends and attempt some synchronized swimming. Revert back
to your childhood with a game of Shark or some relay races.
Do not just take advantage of only the water either. Use the walls of the pool to kick without a kickboard or
to do leg lifts. The water is an ideal playground for all forms of swimming and exercise. Just be creative! By
now, you should have your swim suit or trunks on and be applying sunscreen and looking for the nearest
pool, lake or ocean. You are now informed of what the excellent health benefits of swimming are, so why
not make swimming a part of your regular exercise routine? Dive into your morning with some laps to start
your day off feeling relaxed and renewed, or go for a dip at night to release all of the stress you have built
up during the day. Go ahead, take the plunge into your new swimming-for-exercise workout routine.
What is Your Fitness Forte? Some people find it easy to set the alarm clock for 4:30 a.m. and jump out of
bed for a five-mile run, while others hit the snooze button so many times that the chance of a morning
workout becomes obsolete. There are specific aspects of your personality that determine what kind of
exerciser you are, so if you have found yourself in a fitness rut it is time to put your unique interests back
into the equation. Most of all, ENJOY your workout!
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