Swimming is an excellent form of exercise that can help improve physical and mental health. Swimming for exercise involves using proper technique to complete laps in a pool or other body of water. Not only does it offer a full-body workout, but it’s also low impact, meaning it won’t put too much strain on your joints. With the right technique and equipment, you can make the most out of your swim workouts.

Learn the Basics of Swimming

Before you start swimming for exercise, it’s important to understand the basics of proper technique. This includes learning how to breathe correctly and use the right stroke. According to swim coach and author, Gerry Rodrigues, “Learning the correct technique will keep you from getting frustrated and give you a great foundation to build upon.”

In addition to proper technique, you’ll also need the right equipment. This includes goggles, a swimsuit, and a swim cap. For those who are still learning, a kickboard can be used to practice kicking and floating. It’s also important to wear the right shoes to protect your feet from any sharp objects in the pool.

Start with a Warm-up

Before diving into your swim routine, it’s important to warm up. This can include stretching, breathing exercises, and loosening up muscles. Stretching helps prepare your body for the workout ahead while breathing exercises can help you focus on your technique. Additionally, loosening up muscles can prevent injuries while swimming.

According to exercise physiologist and personal trainer, Dr. Mike Roussell, “A good warm-up should last at least five minutes and should include dynamic movements that mimic the activity you’re about to do.” This can include arm circles, hip circles, and ankle rolls.

Create an Exercise Routine

Once you’ve mastered the basics of swimming and warmed up, it’s time to create an exercise routine. Start by setting goals for yourself. This can include how many laps you want to swim, how fast you want to swim, and how often you want to swim. Once you’ve set your goals, you can plan out a routine that meets those goals.

According to fitness expert, Jenna Wolfe, “You should aim to swim at least three times a week to get the most benefit. You don’t have to swim for hours; even a short 20-minute swim can provide a great workout.” Additionally, she recommends mixing up your routine to keep it interesting and challenging.

Incorporate Interval Training

Interval training is a great way to maximize your swim workouts. This type of training involves alternating between high intensity and low intensity intervals. For example, you could swim as fast as you can for 30 seconds followed by a slower pace for a minute. Over time, you can increase the difficulty by adding more high intensity intervals or increasing the duration of each interval.

According to fitness expert, Jillian Michaels, “Interval training is an effective way to burn fat and build muscle. It also helps to boost your metabolism and improve endurance.” Additionally, she recommends starting small and gradually increasing the intensity over time.

Choose the Right Pool Temperature
Choose the Right Pool Temperature

Choose the Right Pool Temperature

The temperature of the pool can have a big impact on your swim workouts. The optimal temperature for exercise is around 78-84 degrees Fahrenheit. However, this may vary depending on your preferences and the environment you’re swimming in. Factors to consider when choosing a pool temperature include air temperature, humidity, and water depth.

According to Olympic swimmer and coach, Mark Spitz, “It’s important to find a pool temperature that’s comfortable for you. Too cold and you won’t be able to work out effectively; too hot and you may become dehydrated.” He recommends testing out different temperatures to find what works best for you.

Consider Different Strokes

Swimming offers a variety of strokes to choose from. These include freestyle, breaststroke, butterfly, backstroke, and sidestroke. Each stroke has its own advantages and disadvantages. For example, freestyle is the fastest and most efficient stroke, while backstroke is the slowest but easiest to learn.

According to Olympian and swim instructor, Dara Torres, “Each stroke has its own benefits. Freestyle is great for cardiovascular exercise, while backstroke is best for toning muscles. Butterfly is great for building strength and endurance, while breaststroke is an excellent choice for those looking to improve their flexibility.”

Don’t Forget to Cool Down

After your swim workout, it’s important to cool down. This can include stretching, walking, and light swimming. Cooling down helps lower your heart rate, reduce stress, and reduce muscle soreness. It’s also a great way to end your workout on a positive note.

According to physical therapist and certified strength and conditioning specialist, Dr. Michael Blumenfield, “Cooling down is just as important as warming up. A good cool down should last for at least five minutes and should include stretching and light cardio.” He recommends taking deep breaths during your cool down to help relax your body and mind.


Swimming for exercise is an excellent way to get fit and stay healthy. It offers a full-body workout that’s low impact and can be done in any environment. To get the most out of your swim workouts, it’s important to understand the basics of proper technique, choose the right equipment, warm up, create an exercise routine, incorporate interval training, and cool down. With the right approach, swimming can provide a great workout that’s both fun and rewarding.

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