How to Include Swimming in Your Exercise Plan
Adults should get at least 150 minutes of moderate-intensity exercise each week, such as 30 minutes a day, five days a week.
If you want to include swimming in your weekly workout routine, consider the following.
Incorporate Swimming Progressively
Start with a 15-minute swim a few times a week and gradually increase duration as fitness levels improve, Sherlock says. “One or two laps followed by water walking or jogging and repeating this sequence may be more approachable,” she says.
If you’re in great shape to begin with, you may be able to start at 30 minutes of swimming laps, three to four times a week, Battaglini says.
Work With a Swim Coach or Take a Group Lesson
If you’re not confident in your stroke, a few sessions with a coach can make a significant difference. Refining your technique helps you move more efficiently through the water, conserve energy, and reduce strain on your shoulders and neck, Battaglini says.
“You start feeling great once your stroke is more technical and efficient — you’re smoother, stronger, and more in control in the water,” he says. Even a short series of beginner lessons can build confidence with swimming laps.
Pick the Stroke That’s Easiest For You
While the butterfly and breaststroke tend to burn the most calories, it’s best to choose a swim stroke that you prefer, Battaglini says. “If you are comfortable with one type of stroke that you feel allows you to go further and you can hold for longer periods of time, that’s the stroke that I would start with,” he says.
Try ‘Vertical’ Aquatic Exercise
Water walking, water aerobics, and water-based interval classes are great options if you don’t want to swim but want to reap the benefits of aquatic exercise. These approaches can also accommodate people who fear swimming in the deep end, Sherlock says.
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