Swimming is the perfect exercise for burning tons of calories. If you doubt this, then athletes from other sport who become tired after only a few lengths of swimming can testify.
Swimming is considered as a great exercise for the mind and the body for so many reasons for example; aside swimming no cardiovascular workouts that can work your entire body putting little or no pressure on your joints.
You don’t need to worry if you are still a learner. Beginners can also do themselves a good pool exercise that provides a lot of health benefits. You become stronger and lose weight while giving your body the perfect workout it’s ever had in as little as 30 minutes a day.
Why Water Works
Swimming exercise results to perfect body shape due to the storm of calorie burn and muscle conscription. A leisurely swim burns about 500 calories an hour, while enthusiastic effort can burn up to 700. For the fact that water is nearly 800 times denser than air, each kick, push and pull is like a small resistance exercise for your body –particularly your core, hips, arms, shoulders, and glutes. Swimming does not only burn calories, but it also helps you to build lean muscle, which ignites your metabolism to help burn more calories after you have showered and dried off.
One interesting thing is that while swimming makes you lean and mean, it’s also good for your body. Water neutralize gravity, and so when immersed, you become nearly weightless giving your joints a much-needed rest. Joel Stranger, Ph.D., director of the Councilman Center for Science of Swimming at Indiana University at Bloomington, who had studied the effects of swimming for years once, says “You can swim every day without risking injury.” “This is not the same with running or strength training.”
Swimming is an exercise you can do for a lifetime; hence, one additional benefits of swimming is to help you stay younger. By our research it has been observed that those that fund of swimming is biologically up to 20 years younger than their actual age, Stranger says, “The data, which was presented at the American College of Sports Medicine Conference, shows that a swimmers blood pressure, cardiovascular performance, cholesterol levels, central nervous system, and cognitive functioning are all comparable to someone far younger.”
“Most novices smash the pool with high expectations. They jumped into the water all gung-ho planning to swim for a good 30 minutes. After few minutes, they are unsurprisingly hanging onto the edge, feeling completely defeated, “says Joel Shinofield, heads swim coach at Washington and Lee University in Virginia.
That’s because training in water requires your cardiovascular system and muscles to work contrarily than they do on land. Your lungs have to adapt to a way of breathing (you cannot breathe in the air anytime you wish like with dry-land exercise, and unlike any other form of exercise, swimming necessitates every muscle in your body to work together to keep you moving and staying afloat.
Try this beginner’s workout: make a leisurely swim to the four lengths of the pool (if necessary catch your breath at the wall between lengths). Relax for half a minute. Repeat for five to ten times. Put this practice two or three times a week during the first two weeks. Robert Pearson, a head swim coach at Macalester College in Minnesota, recommends the use of a kickboard for someone who hasn’t swim for a while. It will assist you to catch to swimming without having to coordinate your arms and legs.
Pro Tip: before you start swimming for a workout, it is advisable to have a competent coach look at your stroke to ensure apt technique, which averts abuse injuries, as with all sports: if something is something is painful, stop.
Warm up (5-10 minutes)
Start your exercise slowly to give your muscles the chance to warm up. Concentrate on your techniques: long, powerful strokes propel you through the water at a steady pace. Your swimming experience can determine your distance cover; you can either do a longer swim (400-500 yards) or breaks it up into shorter distances, resting every few lengths. Make sure to start gently and build your speed throughout, which increases your mood and prepares you to swim fast.
Kick (5-7 minutes)
A good kick set helps you to continue to warm up and also to light up your mood. Some swimmers use kickboards; however, you can only extend your arms in an efficient position or kick on your back.
Start your kick at the hip and not the knees; it implies you are providing momentum with your entire leg. Keep your boot narrow and balanced. Too much of up-and-down motion slows you down as it creates drag and reduces your power.
Main set (10-15 minutes)
This is the center of your exercise. The set should allow you to keep up high heart rate over an extended period, which helps you burn maximum calories. (Compare it to the fat burning qualities of energetic break training, or HIIT)
Here are possible structures to follow:
- Cover two lengths of the pool at a faster pace
- Relax for 5-10 seconds
Assuming you can do a 50 (two lengths of a standard, 25-yard pool) 45 seconds. Your break would be 50-55 seconds, meaning you should get like 10-15 repeats in.
You can increase the distance or reduce your interval after you have built strength.
Cool-Down (5 minutes)
Swim an easy 300 yards; take a break of the 50s or 100s. This phase is essential because your body needs to recuperate from the main set. Keep up your pace with that of the warm-up, and ensure to concentrate on proper techniques for your body to be able to repeat it more easily when it’s exhausted.