How to Get a Swimmer's Body Without Swimming

Competitive swimmers have toned shoulders, back and arms.

Watch any group of competitive swimmers, and you'll notice a common body type: lean, highly toned arms and shoulders, defined abs and firm legs. This physique, referred to as the swimmer's body, comes from regular strength training and hours of swimming. The result is a toned, lean body composition without bulky muscles. However, you don't have to swim hours every day to achieve a swimmer's build.

Things You'll Need

• Weights

Instructions

1. Perform 45 minutes of cardiovascular exercise four or more times a week. Part of developing a swimmer's body is reducing your overall body fat, which requires vigorous cardio workouts like running, cycling or aerobics. Keep challenging your body by alternating the type of cardio you do. For example, bike on Monday, run on Wednesday, cycle on Friday and run stairs on Saturday.

2. Perform more lifting repetitions with less weight to create a long and lean build. For example, instead of doing three sets of eight repetitions in the weight room, aim for five sets of 10.

3. Train the muscles necessary for swimming more extensively than other muscle groups like your legs, calves and rear. Pulling your body through the water gives swimmers strong arms, back, shoulders and abdominal muscles. Emulate this targeted training by working each major and minor muscle group in your arms, shoulders and upper and lower back during your lifting routine. Aim for three to four lifting session each week, breaking down the exercises as follows: back exercises on Monday, arms and shoulders on Wednesday and legs on Friday. Incorporate at least two to three abdominal workouts during each of these sessions to stabilize your core muscles.

4. Eat a healthy, balanced diet. Swimmers achieve a low body fat percentage by eating five smaller healthy meals each day instead of three large ones. Eating smaller quantities more frequently helps support their muscle growth and cardiovascular health. Consume nutrient-dense foods like fruits, vegetables, low-fat dairy and lean proteins, such as chicken, fish and turkey. Choose healthy fats over hydrogenated and saturated ones.

Tips & Warnings

• Be patient. No fitness program will give you a swimmer's body overnight or even in a few weeks. Continue pushing your fitness limits, and monitor your progress every few weeks.

• Consult a physician or professional trainer before drastically changing your lifestyle or activity level. Overloading your training regimen too quickly can cause serious muscle and joint damage.

References

• "Women's Health" Magazine: Swimmers Body - Building Your Swim Stroke
• "Mens's Health": The MH Swimming Masterclass - Breast Stroke