While you don’t need to be a competitive swimmer to benefit from this low-impact cardiovascular exercise, it is important to know how to swim properly. The proper technique helps you save energy and avoid injuries. In addition, swimming can help you achieve a full body workout and build endurance. It can also be helpful for people with joint issues who want to get a good cardio workout, or for those who have a heart condition or other health issue that prevents them from doing weight-bearing activities like running.
Getting started
Before you dive in, it’s a good idea to get familiar with the pool or swimming facility and its etiquette rules. If the facility has a coach, ask for guidance. If not, you can usually find the rules posted on a wall or on the facility’s website. Generally, swimmers stay to the right of the lane lines—or what used to be called lanes with ropes—and swim in sequence, with the lane leader starting first. The lane leader is responsible for monitoring their own send-off times and letting the swimmers behind them know when it’s time to push off.
If you’re a beginner, start by focusing on improving your strokes. Begin by kicking and floating, then work on breathing and stroking your arms in a smooth rhythm. Once you’re comfortable with the basics, try increasing the intensity of your workouts by gradually submerging more of your body and kicking harder and faster. Remember to gradually increase your distance as well.
You can help prevent swimming-related injuries by using proper form, warming up and cooling down before and after each session, and including a strength-training component in your workouts. Swimming is also a great way to lose weight, which can help reduce the risk of diabetes and other health conditions.
Keep in mind, however, that the repetitive nature of swimming can lead to muscle and joint injuries such as swimmer’s shoulder, breaststroke knee, and foot and ankle tendonitis. You can minimize your injury risks by avoiding swimming on hard surfaces, gradually increasing the intensity of your workouts, building up your endurance with short recovery intervals, and incorporating a variety of different strokes into your routine.
Nutrition
The best foods to eat before swimming may depend on the type of workout you plan, your diet and food preferences, and any special needs or restrictions you have. In general, you should eat a meal that’s high in carbs and protein to give you energy for your workout. For instance, you might want to eat a carb-rich breakfast, such as oatmeal or whole wheat toast, and a lean lunch or snack, such as a yogurt parfait with fruit or nuts.
If you’re unsure what to eat or have questions about how much to eat before exercising, consult with a registered dietitian who specializes in exercise and sports nutrition. She can help you develop a nutrition plan that works for you and your goals. It’s also a good idea to talk to your doctor before you begin any new exercise routine. They may want you to avoid certain types of exercise, especially high-intensity exercises that can spike your heart rate and blood pressure.