Swimming is an exercise that can burn calories and strengthen the entire body. Unlike other exercise activities, such as running or cycling, swimming is low-impact on joints and is accessible to almost anyone with access to a pool. Swimming also provides a structured way to set and achieve fitness goals, and it’s a great way for individuals with physical limitations or health considerations to stay active.
If it’s been a while since you last swam, start with a few laps and work your way up gradually. This will allow your muscles to get used to the exercise and prevent injury. It’s also important to focus on proper stroke and breathing techniques to ensure the most efficient swimming experience.
A strong kick helps you glide through the water, reducing drag and allowing you to swim faster. It can also provide a finishing boost when your arms are about to seize up with lactic acid. A good kick also activates the larger back muscles in addition to shoulder ones, adding power to your stroke.
Using a pull buoy between your legs while swimming can help you increase your pull and focus on technique. You can find different designs, but they all serve the same purpose. You can purchase a pull buoy at most sporting goods stores, some pharmacies and online. You can also use a regular swimming fin, although some swimmers find these uncomfortable and feel that they interfere with their freestyle motion.
While in the pool, keep an eye out for other swimmers and lane markings to avoid collisions. This is particularly critical during backstroke, where people are prone to bumping into the wall or other swimmers in their lane. During warm-ups and after your workout, keep an eye out for other swimmers entering or exiting the water so you can avoid a dangerous tangle of arms.
When kicking, try to maintain a dolphin-like motion, keeping your knees and feet together with straight ankles to create a wave effect that can propel you forward. Avoid the common mistake of lifting your head above the surface of the water to breathe. This causes your hips and shoulders to sink, which creates more drag and makes it harder to catch your breath.
Breathing correctly can be difficult, especially for beginners. Often, swimmers breathe too early or too late, which can disrupt their stroke and make it more difficult to swim for a longer distance.
Aim for one stroke per breath, taking the time to fully inhale before exhaling. It may take a little practice, but over time you can learn to breathe with minimal interruptions in your stroke and swim for extended periods of time. You can also consider using a snorkel or mouthpiece to improve your breathing without compromising your freestyle motion. It can also be helpful to have a partner who can check your form as you swim.