Swimming is a great cardiovascular workout that strengthens your body.It is easier on the joints than other forms of exercise, such as aerobics and running.Swimming for exercise can help you lose weight.Start slowly and build up your workouts.Tools and strategies can be used to boost your swimming results.A regular swimming regimen and other healthy changes will help you reach your weight loss goals.
Step 1: You can learn how to swim.
Make sure you are a confident swimmer before swimming in a pool.You can find swimming lessons at a pool, college or gym.A class can be a great way to start exercising.The easiest strokes to learn are the breaststroke and freestyle.Work on learning the backstroke and butterfly.If you're confident with your swimming skills, you should attempt the butterfly.If you want to improve your swimming technique, taking a swim class might be a good idea.
Step 2: Start swimming once a week.
Swimming has been shown to have a greater effect on cardiovascular health, body composition, and strength than other forms of exercise, so even incorporating swimming into your exercise routine once per week will provide benefits.If you can't fit in more than one swimming workout a week, then start with one per week.Swim for as long as you can, but aim for 30 minutes total.If you're just starting out, you might want to take a break.You can swim for 15 minutes, then take a break and swim again.You can do different forms of exercise on the other 4 days of the week, such as walking, biking, or taking an aerobics class.If you want to see how many laps you can finish in a certain amount of time, try to swim as much as possible.You'll be able to set a realistic goal once you find your baseline.
Step 3: Swim for 30 minutes 3 times per week.
Shoot for three 30-minute swimming workouts per week as an initial workout regimen goal.You can do these workouts every other day, or a few days in a row, but try to decide on a set schedule that you can stick with.This will increase your chances of sticking with your routine.It is more convenient for you to swim on Mondays, Wednesdays, and Fridays.Try swimming different times of the day.You can either hop into the swimming pool after a long day or take an early morning dip to help you wake up.
Step 4: 60 minutes swimming 3 times per week is what you should aim for.
Work up to swimming for 60 minutes 3 times per week to get the maximum benefit.As you gain strength and endurance, build up the length of your swim workouts.Depending on your current fitness level, you may be able to swim for this length of time now, or you might need to do shorter swimming workouts for 6 months before you are ready.If you start out swimming 30 minutes per week 3 times a week, then do 35 minutes each week after that, and so on.
Step 5: Do laps on a kickboard.
Many of the benefits of swimming can be obtained if you hold onto a floating kickboard in the pool.Try swimming a set number of laps or swimming for a specific length of time while holding onto the kickboard.You can swim for 20 or 45 minutes with a kickboard.When you're just starting out, you could try using a pool noodle, floaties, or other types of swimming aids.
Step 6: Swimming interval training can burn calories.
Interval training is when you do a higher intensity level of exercise for a set amount of time, then exercise at a moderate pace and repeat.This will help amplify your results by increasing the number of calories you burn.Interval training can be 1 to 2 times per week.An example of interval training would be: swim at a fast pace for 1 minute and then slow down to a moderate pace and swim for 2 minutes.If you want to do a more intense interval workout, swim at a high intensity for 3 minutes, then moderate pace for three minutes and repeat.
Step 7: Try water aerobics.
If you want to learn some water aerobics moves, you can take a class at a pool or gym.You could tread water for 3 minutes in the shallow side of the pool, then hop in for 1 minute.For a simple water aerobics exercise, repeat the sequence 3 to 5 times.
Step 8: You can download a swimming app.
There are several free swimming apps that you can download onto your phone to help you keep track of your swim workouts, track your progress, and develop new workouts.It's a great way to stay motivated, improve your swimming skills, and build endurance.MySwimPro is one of the apps you might want to try.
Step 9: You can use a fitness tracker to record your workouts.
If you want to know how many calories you burned while swimming and how far you swam, a waterproof fitness tracker is a great option.You can wear a fitness tracker into the pool during your workouts.You can wear a fitness tracker during your swims.If you get a fitness tracker, make sure it's waterproof.It will be ruined in the water if it is not.
Step 10: Join a swim club to meet other swimmers.
It can be helpful to find a group of swimmers.They may do group swims that you can participate in.It would be helpful to meet other people who are using swimming for fitness and weight loss.