How to Swim for Fitness

Swimming is a great sport to help attain fitness goals. It is non-impact, so almost anyone can do it, and it requires hardly any equipment—just a swimsuit, goggles and in some cases a swim cap. It is also very relaxing to be in the water. Swimming is a popular choice for fitness because of its ability to work so many muscles without the impact involved in other sports.

Difficulty: Easy

Instructions

1. Utilize all the strokes. Breaststroke, butterfly, sidestroke, backstroke and freestyle all develop different muscle groups. The easiest of these for most swimmers are the sidestroke and backstroke. Once confidence is attained in swimming these, practice freestyle and breaststroke. Butterfly is by far the most difficult to master, and will require practice.

2. Use hand paddles when swimming freestyle. Hand paddles build the shoulder and arm muscles.

3. Add a kickboard to a regular swim routine. Legs only laps will strengthen the leg muscles. Use different kicks: freestyle, breaststroke, sidestroke and butterfly. Not only does this work the leg and abdominal muscles, it also helps to perfect a stroke by focusing on only the leg movements.

4. Stay moving. Constant movement burns more calories, and a higher level of fitness can be achieved. Keeping the heart rate elevated attains greater fitness. Between laps, try aqua-jogging using a flotation belt; another option is treading water. Both of these keep the heart rate up, while allowing a break from lap swimming.

5. Be consistent. Swim every day. Fitness goals can only be attained through consistency.

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