Swimming is an important exercise because you need to move the whole body against the resistance of the water. Swimming is a good all-around activity because it keeps your heart rate up but takes some of the stress off your body as well as building endurance, muscle strength, and cardiovascular fitness.
Advantages of Swimming
- You know swimming is an exercise fit for people of all ages. It can help a person get in shape and also stay in shape. Mental health can be one of the benefits.
- Swimming exercise provides a whole-body workout
- It engages nearly all main muscle groups requiring a person to use their arms, legs, torso, and stomach.
- Swimming improves heart rate without stress on the body
- It increases strength
- Swimming also tones muscles
- It improves fitness
- Swimming assists in weight management
- It boosts cardiovascular strength and many more
- Swimming burns calories
- It enhances better sleep (A 2010 studyTrusted Source involving 17 sedentary adults with insomnia, who had a mean age of 61.6 years, found improved sleep among those who exercised regularly)
According to the Centers for Disease Control and Prevention (CDC), around one-thirdTrusted Source of adults in the United States do not get enough sleep. If accessible, swimming may benefit those who seek better sleep.
What You Need to Swim for Exercise
The right swimming equipment can assist in making your workout sessions fulfilling
- Invest in a well-fitting swimsuit that is slightly tight and doesn’t hinder your movement.
- Towel: A towel is essential for swimming. You need something to help you dry off and stay warm after swimming.
- Swim cap: Swim caps serve as protection for your hair from the water’s elements and keep your hair from blocking your view while swimming.
- Goggles: Goggles serve as protection for your eyes and help you see better underwater.
- Kick board: Many indoor pools will have kickboards that swimmers can borrow during their time in the water. You can as well find yours. Lean your upper body on the board and kick, focusing on lower bodywork.
- Pull buoy: The opposite of a kickboard. This will help you focus on your arm work. Place it between your upper thighs to help your legs float as you pull with your arms.
Swimming exercises for Beginners
- Laps With Kickboard and Buoy
How to carry it out
- Swim one lap (from one end of the pool to the other end)
- Make use of a kickboard for the second lap, relying on just your legs to push you forward
- Make use of a pill buoy for the third lap, relying on just your arms to pull you forward
- Repeat for 15 to 20 minutes for a great full-body workout
- 5-Minute Repeats
How to carry it out
- Swim laps for five minutes, taking breaks at either end of the pool for 15 to 30 seconds
- Make use of the kickboard for five minutes
- Repeat three times for a full body, cardio workout
- Swim and Water Walk
How to carry it out
- Swim one lap
- Walk briskly back to your starting point (you may need a buoyancy belt in deep water to keep you from sinking)
- Repeat for 15 to 20 minutes
- Beginner 30-Minute Distance Workout
How to carry it out
- 4 x 25 yards freestyle with 15 seconds rest in between laps
- 8 x 50 yards fast kick with 20 seconds rest in between laps
- 4 x 25 yards freestyle with 15 seconds rest in between laps
- 1 min rest
- 4 x 25 yards freestyle with 15 seconds rest in between laps
- 6 x 100 yards alternating easy freestyle (odds) and hard freestyle (evens) with 30 seconds of rest
- 4 x 25 yards freestyle with 15 seconds rest
- Beginner’s Guide to Swim HIIT
How to carry it out
- 25 yards freestyle at a medium pace
- 40-second rest
- 2 x 25 yards freestyle at a hard pace with 30-second rest in between laps
- 2 x 25 yards kicking with the board at a hard pace with 35-second rest in between laps
- 25 yards freestyle easy with a pull buoy
- 30-second rest
- 2 x 25 yards freestyle hard with pull buoy with 40-second rest in between laps
- 25 yards freestyle easy
- 30-second rest
- 2 x 25 yards freestyle hard with 45-second rest in between laps
- 25 yards freestyle medium
- 40-second rest
- 2 x 25 yards freestyle hard with 30-second rest in between laps
- 25 yards freestyle easy
- 50 yards walking lunges in the pool, with weights starting at your side and lifting to shoulder height for a forward raise at the top of each lunge (begin with foam weights, then move up in one-pound increments as you get stronger)
- 30-second rest
- 40-seconds high knees in place
- 50-yards, walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
- 30-second rest
- 40-second squat with biceps curl
- 30-second rest
- 40-second squat with triceps extension
- 30-second rest
- 40-second squat with rows
- 30-second rest
- 40-seconds high knees in place
- 60-second rest
- Repeat from the lunges for 2-3 rounds
Conclusion
Now you know some of the swimming exercises a beginner in swimming can try out. Remember swimming has so many benefits including keeping you fit.
Go through the different exercises and try them out with the assistance of an expert who will help you out if need be and also serve as your guide.
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