How to Swim to Stay Fit

Fitness Swim

Aerobic exercise does not need to be boring if you include swimming sessions in your fitness routine. Access to an indoor pool makes swimming an all-season exercise. Strength, endurance and flexibility are built by following these steps to swim for fitness.

Things You'll Need

• Swimsuit

Instructions

Swim to Stay Fit

1. 

   Warm up before getting in the swimming pool. Stretch your arms and legs. Bend forward at the waist, and then lean backward. Follow by leaning side-to-side to stretch the central body muscles. Climb in the water and do a minute of leg kicks holding on to the side of the pool.

2. Swim fast for 20 minutes. Use a front crawl stroke to engage muscles in the trunk of the body and the extremities. Coordinate your breathing so that your body maintains a large supply of oxygen. Rest for no more than 45 seconds if you must take a break during this session.

3. Rest for one minute. Get a drink of water.

4. 

   Begin to swim at a medium pace. Keep pace consistent for 15 minutes. Use a freestyle stroke or a backstroke. Do a float kick or a kicking back float for one or two laps if you need to rest, however do not stop moving.

5. Rest for one minute at the side of the pool. Inhale and exhale deeply four or five times. Breathe normally until the end of the rest period.

6. 

   Spend the last 10 minutes of the fitness workout trying out alternative strokes. Doggy paddle, butterfly style and the side stroke will work different muscle groups. Do at least four laps of each new style of swimming to keep your routine fresh and interesting.

7. 

   Warm down when you get out of the pool. Stretch and flex your legs and arms. Bend forward, backward and sideways gently as your body cools down from the exercise.

Tips & Warnings

• Swimming exercise is most effective as part of an overall fitness program that includes water and dry land exercise at least five times a week.

Resources

• Fitness Fundamentals, by the Presidents Council on Physical Fitness and Sports