The Skinny on Swimming

Why you should swap the treadmill for the pool at your next workout

AHH … SUMMER. If you’re like me, then there’s nowhere you’d rather enjoy these endless days of sunshine and warmth than indoors at a sweaty gym, running to nowhere on an endless conveyor belt.

No?

Then grab your floaties and nose plugs and head to your nearest swimming pool.

“Swimming is one of the better workouts for your heart,” says Scott Lucett, director of education with the National Academy of Sports Medicine. “You’re constantly going against the resistance of water, which forces the muscles to continue to work.”

Something as simple as walking forward and backward in waist-high water will not only benefit your heart but also improve balance, core strength and flexibility.

Swimming is also kinder to those who live with any kind of joint pain, which can be aggravated by high-impact workouts like running. Using hydrostatic pressure, water can both soothe and massage you while you move. “It’s a good way to get the benefits of cardio without placing the type of stress on your body that, say, jogging on a treadmill will,” says Lucett.

In addition, swimming can help you achieve that lean, sculpted build that will, of course, look great in a swimsuit.

“From the waist up, it will really enhance your muscular strength,” says Lucett. The primary areas of your body that swimming affects include your shoulders, back, chest and abs.

Water Workouts

Sprinting. Getting started in the water is as easy as copying what you do in the gym. Lucett suggests trying water sprints, or basically trying to run while you’re at least waist-deep in water. “Depending on the depth of the pool, either do it while touching the bottom, or while you’re buoyant in the water.” It’s similar to treading water, which is also a great way to build muscle strength.

Laps. This good ol’ standby is a favorite among personal trainers. “This is the best way to start integrating swimming into your workout,” Lucett says. “It breaks up the routine and gives you something to look forward to that’s different.” Mix up your routine by jogging one day, biking the next and swimming laps the third.

As for time? “If you can be on a treadmill for 25 minutes, substitute the pool and swim laps for 25 minutes,” Lucett says. “And increase your duration from there.”

Aqua aerobic classes. Look for one of these classes that incorporates movements similar to those you’d do in regular aerobic classes, but in the pool. “In some, you’ll hold on to Styrofoam dumbbells, which adds resistance and makes movements more challenging,” Lucett says.
—By Amanda Myers

Post-Swim Massage

Swimming laps regularly can lead to a rounded shoulder effect, says Scott Lucett of the National Academy of Sports Medicine. Massage will loosen up muscles in the upper extremities used most often when swimming, and can help you get back into good posture.

Dreading the Deep-End

It’s estimated that almost 5 million people in the U.S. may suffer from aquaphobia, a fear of water, and can experience anxiety not just around swimming pools but also oceans, rivers, lakes - even bathtubs.

It’s never too late to overcome your fear and start seeing a pool as fun instead of frightening. First, arm yourself with these facts:

Human beings are meant to float; we have natural buoyancy.
Water will always push you toward the surface when you jump into it.
Human beings can hold their breath for approximately 160 to 180 seconds on average.

In the case of minor aquaphobia, simply learning how to swim may make you more comfortable around water. Next, go from theory to practice. Hold on to a pool’s edge and make lazy, relaxed movements with your legs. Experience what it feels like to float. Soon, you’ll feel confident enough to let go and try paddling with your arms and legs to move through the water.

Feel more comfortable with a trained professional by your side? To find a swimming instructor in your area, visit swimminglessons.com.