Are you aware of the benefits of a swim workout for beginners? If you think that swimming is only for when the warm weather hits, you are missing out on a great way to get in exercise! Swimming is known for both physical and mental benefits.
Benefits of A Swim Workout
Swimming has been found to increase blood flow to your brain, which increases oxygen. Why is this an important benefit? This increase provides many benefits. An increase in blood flow to the brain can help to improve your cognitive function. This could lead to an improvement in mental focus and memory. It could also provide better mood stability. Some people have even claimed that swimming has helped to aid symptoms of depression. Are you surprised that a swim workout for beginners could offer so many mental benefits?
Do you have high blood pressure? Swimming can help to reduce your resting blood pressure. Following a swim workout for beginners, you can potentially reduce your blood pressure. Reduce the risk of a heart attack down the line. Taking this gentle, low impact approach could be a great way to start an exercise routine.
While cycling is praised as a great way to get that cardio in, a swim workout for beginners can be as effective. If cycling is not your thing, try experimenting with a swim routine. This may include swimming lanes or an aqua class. By following a consistent exercise routine in the water can help to reduce the risk of heart disease. Who can argue with that?
Are you a lower back pain sufferer?
Swimming can help ease the pressure and pain you may feel in your lower back. Take part in water-based exercises twice a week. You can potentially relieve yourself of pain symptoms in your lower back. Instead of relying on pain killers, hop into the water for some fun movement!
Do you avoid exercise because of joint pain? A swim workout may be the answer you are looking for! Swimming takes a low-impact approach. It is joint-friendly. Swimming often makes use of muscles that are often neglected or overlooked. Fear doing exercises due to a past injury? Or because you do not like high impact activities? This could be a more peaceful approach that allows you to get moving.
Are you struggling to lose weight?
Swimming could be an effective way to push past a plateau. Swimming is recognized as a great way to get in that cardio. The use of your body weight pushing through the water also incorporates strength training. You are killing two birds with one stone.
Swimming is an effective way to work out and you do not have to worry that it will be too strenuous for a beginner. So go ahead, grab your bathing suit and jump in!
A Swim Workout for 3 Different Levels
So you’re ready to hit the pool? It’s important to keep a few things in mind. For starters, a swim workout can be way more intense than you’d originally expect. The reason is that working out in the water is completely different than on land. You’re constantly in motion to keep yourself from sinking. Your lungs are adjusting to breathing differently and muscles you didn’t know you had are in motion. In short, it’s tough!
The best way to keep from feeling overwhelmed is by breaking up your workout into a few short sessions. You’ll want to change up the strokes, the intensity and rest periods as well. You can also add some pool toys – like using a kickboard to tone thighs or play water sports with friends.
For each workout below, the goal will be given along with expected strokes and distances. Why do more strokes than just the crawl? Variety. Plus gives your muscles a break. Remember, an Olympic-sized swimming pool is 50 meters long. One “lap” would be 100 meters.
Remember, please consult your doctor before beginning any type of training program.
A. Beginner Swim Workout
The principal goal is to learn the four major strokes. The crawl or freestyle, the backstroke, the breaststroke, and the butterfly. Learning how to swim continuously without taking breaks, and learning proper breathing.
Workout distance: 700 meters
Beginner workout (rest between each set):
crawl (warmups) – 2 x 50-meter
backstroke (focus on swimming straight) – 2 x 50-meter
breaststroke (focus on technique) – 2 x 50-meter
butterfly (if you can’t do butterfly, then do crawl) – 2 x 50-meter
2 x 100 meter IM (25 meters of each: butterfly, backstroke, breaststroke, crawl)
2 x 50-meter crawl (cool-down)
B. Intermediate Swim Workout
Until you’ve mastered the butterfly, you shouldn’t advance to this workout. Here the goal is to improve your swim technique for all four strokes. And develop excellent breathing.
Workout distance: 1500 meters
Intermediate workout (rest after every 100 meters or lap if need):
300 meters warmup (alternate the four strokes)
4 x 100 meters IM (“sprint” 1st and 3rd lap, swim easily on 2nd and last IM)
breaststroke – 4 x 50 meters
butterfly – 4 x 50 meters
backstroke – 4 x 50 meters
200 meters cool-down (alternate the four strokes)
C. Advanced Swim Workout
Advanced swim workouts include more challenging swimming drills and breathing techniques. These drills will develop into a very strong swimmer with outstanding stamina.
Workout distance: 2100 meters
300 meters crawl warmup
4 x 200 meters with alternate breathing (50 meters every 6th stroke.
50 meters every 5th, 50 meters every fourth, 50 meters every 3rd)
3 x 100 meters (butterfly, backstroke, breaststroke)
8 x 50 meters sprints (swim each without taking a breath; rest briefly after each)
8 x 25 meters sprints (swim each without taking a breath; rest briefly after each)
4 x 100 meters IM (rest 30–60 seconds after each 100)
300 meters cool-down (alternate the four strokes)
Swimming Precautions
Happily, swimming is one of the sports where you’re least likely to injure yourself. But, it does need a change-up from the way you operate on land. If you have health issues you should contact your doctor to ensure that a swimming routine is safe. And if you’re unsure about how to swim, full stop, well, now is the time to get a lesson! Most community pools offer adult swimming lessons throughout the year.
Easy on your wallet, swimming doesn’t need any gear except for a swimsuit and towel. If you’re hitting the pool regularly, you should get a pair of swimming goggles. That way you don’t have to worry about chlorine in your eyes.
And ladies, you might want to invest in a swim cap. It’ll protect your hair from the chemicals from the water so it doesn’t start feeling dry, brittle or get discolored (if you dye your hair, this is a must!).
Finally, giving yourself time to adjust in the pool is crucial to sticking to your swim workouts. It’s so different from working out on land. It might take you a bit to get the hang of how your body feels while moving in water, and that’s totally okay! Swim workouts are some of the most forgiving.
The Benefits of Swim Workouts are Vast
They range from improving your brain function and mood. To reducing your risk of heart disease and living longer.
While the jury is still deciding on whether swimming is the best workout for weight loss. It is excellent for keeping in shape and building muscle tone.
Not only is swimming a cardio workout, but it’s strength training as well. Ease into pool workouts to ensure you feel comfortable and maintain them.
 | Would You Like To Know More: Functional Fitness Exercises For The Workplace |
