Swimming is an incredibly simple and easy way to exercise which makes it ideal for beginners or people with limited mobility such as the pregnant or disabled. Swimming is a very passive exercise, the increased resistance from the water makes your body use more energy. All of your muscles are supporting you against the water resistance, even the muscles that aren’t actively moving. It provides a great environment for a wide variety of exercises.
Benefits of swimming
Swimming offers a number of benefits including:
- Improving your endurance: Since swimming is a very gentle exercise that lasts for a long time it qualifies as aerobic exercise. Your heart rate increases at a manageable rate in order to counteract the increased resistance that the body is experiencing from the water. Since swimming exercises can last up to 30 minutes your heart gets a nice workout along with your other muscles. The heart will then become stronger and more efficient.
- Tones muscles: Many of the body’s muscles can be toned through swimming. These include the abs, glutes, arms, and legs. By exerting additional pressure on these muscles through various exercises and contracting them, you create conditions that allow these muscles to get a lot of exercise.
- Burns calories: Swimming can be extremely effective for burning calories. Simply doing a gentle swim for 30 minutes can burn 200+ calories. This makes it roughly twice as effective as walking. And by doing exercises whilst swimming that number can be drastically raised.
- Start by standing up in a pool with your feet planted on the floor. Ideally, the water should be up to your neck.
- Lean backwards and raise your legs up. Make sure your legs are kept together and straight.
- Raise your legs up until your body forms a “V” shape. Hold this position.
- While holding this pose straighten your arms out and hold them out away from your body in a “T” shape. Spin your arms backwards in a circle shape.
- After holding the pose for a few seconds return to neutral position and rest, then repeat 10-20 times.
- This exercises your abs and triceps.
- Use a pool that’s deep enough to keep your feet from reaching the floor. Grab onto either the edge of the pool or some flotation device like a kickboard or pool noodle.
- Keep your upper body afloat and point your legs down to the floor of the pool at an angle.
- Rapidly scissor kick with your legs in order to keep afloat. In order to scissor kick simply kick each leg up and down in an alternate fashion, when one leg is raised the other should be lowered. Keep your legs and toes in a straight line throughout this exercise.
- Continue this exercise until you began to feel tired.
- This exercises your glutes and hips.
- Stand in a pool of water that reaches just above your stomach.
- Place your feet shoulder width apart and place your hands by your sides under the water.
- Straighten your back and bend your knees to lower yourself into the water. As you lower yourself into the water stretch your arms out in front of you while keeping them straight.
- Push yourself back up and lower your arms back into the neutral position.
- Continue this exercise for 60 seconds.
- After resting for 20 seconds repeat the exercise again for 30 seconds at a faster speed.
- This exercises your glutes, quads, and hamstrings.
- Stretch your arms out together and clasp them together or hold onto a kickboard.
- Tighten up your abs and allow your body to float up on your stomach.
- Move your torso in a wave motion, push your chest up while raising your hips then lower your hips and raise your chest. Practice this motion for a bit until you are able to propel yourself forward consistently.
- Once you’ve got it down use this motion to propel yourself from one end of the pool to the other. Continue this exercise for as long as you can safely and comfortably do so.
- This exercises your glutes and abs.
- Stand in a pool that reaches up to your neck. Stand in a neutral position with your legs together and your arms at your sides.
- Run from one end of the pool to the other in a zigzag motion while keeping your arms close to your body.
- Once you’ve reached the other side turn around and run again, this time in a straight line through the choppy water your previous run created.
- Once you’ve gotten to the end of the pool rest for 15 seconds if you want to improve your stamina, or if you want to train strength go for the next run immediately.
- Repeat until you’ve done 5 runs.