The Ultimate Workout: Rediscover the Joy of Swimming

When we think of effective workouts, many might immediately gravitate toward weightlifting or running. However, there’s a remarkable exercise that you might be overlooking—something you've enjoyed since childhood. That's right, it's swimming! Renowned athletes like Michael Phelps showcase this incredible sport, which is arguably one of the best workouts you can engage in at any age.

Swimming is not just a refreshing activity; it’s a fantastic way to achieve a full-body workout. As Ian Rose, director of aquatics at East Bank Club in Chicago, explains, “The pool offers numerous cardio opportunities with minimal impact on the joints.” Proper swimming technique allows you to effectively meet various fitness goals without risking injury. In contrast to other exercises that may pose long-term physical risks, swimming stands out for its safety and efficacy.

Many athletes turn to swimming, or even aqua jogging, during recovery from running or cycling injuries. It allows them to maintain strength and endurance while minimizing stress on their bodies. Natasha Van Der Merwe, director of triathlon at Austin Aquatics and Sports Academy, highlights, “Swimming engages more major muscle groups compared to other forms of cardiovascular exercise.” This multidimensional engagement includes the legs, core, and upper body, targeting key muscles like the lats and triceps. Additionally, exercises such as dolphin kicks and flutter kicks contribute to core strength.

Beyond building muscle, swimming offers significant respiratory benefits. A 2016 study indicates that swimmers typically exhibit greater lung capacity than their athletic peers. However, caution is warranted; another study noted that competitive swimmers training indoors in chlorinated pools could experience lung changes similar to those observed in mild asthma sufferers. To mitigate these risks, consider outdoor swimming and complement your routine with different activities instead of solely relying on swimming.

One of the best aspects of swimming is its accessibility; you only need a swimsuit and goggles to get started. Although optional accessories like fins and kickboards can enhance your workouts, they are not essential for a beneficial swimming session.

If you’re keen to dive into swimming, Van Der Merwe offers an effective beginner workout to kickstart your journey. This routine emphasizes technique while introducing you to the joys of swimming.

The Workout: Swim 20 x 50 Yards

• Take a 30-second rest between each set.
• Break down the 50 yards by focusing on a particular swimming skill or technique with each lap.
• Continue this pattern until you’re comfortable before moving on to new skills.

The number of calories burned during your swim will vary based on the intensity of your workout as well as the duration of your session.

For those who learned to swim in childhood or those who missed lessons, consider working with a coach or joining a swim group to refine your breathing and stroke technique. The freestyle stroke, endorsed by Van Der Merwe and her colleagues, is a great starting point for beginners. Once you establish confidence in freestyle, your coach can introduce you to a variety of strokes to spice up your workouts.

However, swimming is about more than just mastering strokes; intentional planning for each workout is crucial. Treat every swimming session with the same seriousness you would with any other sport, and approach each with specific goals. For beginners, this may be challenging, but a coach can provide crucial guidance and help you track your progress. As Rose wisely notes, “Few swimmers wouldn’t benefit from working with a coach or training in a group.”