Going swimming
The Basics
Swimming uses all the major muscle groups and helps to keep your heart and lungs healthy and it’s good for flexibility and improving co-ordination. As swimming is a non weight bearing exercise and so is good for people who need to protect their joints e.g. back and knees.
Swimming can boost stamina, strength and suppleness all at the same time and has the cardiovascular benefits of running and cycling together with some of the strength-building effects of weight training. It’s a great choice of exercise for those who are pregnant or suffer arthritis.
Swimming is a good choice for overweight people as it is non impact and when correctly done, it’s a great calorie burner and can easily be done in the local pool or if your brave enough, in the sea!
Common Myths & Misconceptions
- “You have to be a swimmer to take up swimming lessons.” If you can’t swim then look around your local area and book some swimming lessons. There are plenty of classes to be found to help adults learn to swim. If you get good tuition from the start then you will likely have better swimming technique and few habits that will affect your swimming improvements
Tips & Tricks
- If you are beginning a swimming-for-fitness programme and aren't very fit, start by swimming a length, followed by a rest for 30 seconds to a minute. Don't exhaust yourself by powering up and down the pool. Take it gently.
- Over a few weeks you can increase the time you spend swimming. When you have developed a certain level of fitness you can adopt a programme of warming up with slow strokes for 5-10 minutes, followed by 20-40 minutes of continuous swimming with different strokes, ending up with a five minute cool-down period with slower, gentler swimming.
- You don’t need much to go swimming. You should invest in a couple of comfortable swimsuits, although a pair of goggles is worthwhile if you are swimming in a chlorinated pool. A foam board can allow you to do exercises that pay particular attention to legs or arms, but most pools can provide this for you.
- Find a local pool you like and try to find time at least once a week to go for your swim. A club or class adds a social element and may encourage you to go, when you otherwise might not bother. In addition a club or class run by a coach may mean you work harder and complete a full session.
- You could also think of joining an Aqua Class – similar to aerobics but held in the pool – it may look odd at first but it is an excellent fitness class.
- Find a local swimming club by visiting the British swimming website.