Swimming is a low-impact activity that can burn calories, tone muscles and strengthen bones and ligaments. It’s also a great way to improve cardiovascular endurance, as well as a safe exercise for people with conditions such as heart disease or high blood pressure. Those new to the sport should consider taking lessons, which teach the basics of different strokes, breathing techniques and more. Those who want to maximize their workout should learn the “catch-up” technique, which allows swimmers to use more of their body’s buoyancy than traditional freestyle swimming.
While it’s easy to get started with swimming, many newcomers struggle to maintain proper form and develop the skills required for faster, more efficient swimming. The following tips can help beginners and experienced swimmers improve their efficiency, increase speed and enjoy a more effective workout in the water.
A common mistake made by swimmers is not synchronizing their breathing with their arm movements. For best results, you should breathe on every other stroke or once per two strokes, depending on your experience level and fitness goals. Getting a feel for the correct rhythm by observing experienced swimmers is the most effective way to develop this skill.
Proper body position is another key element of a good swim, particularly in the front crawl and breaststroke. For both of these strokes, your head should be in a neutral position, with the top of your forehead parallel to the surface of the pool. You should not look forward or side to side, as this can cause your legs and hips to sink into the water and reduce your efficiency.
A common fault in freestyle swimming is the so-called low-elbow catch, which occurs when your elbow drops below your wrist’s level during the pull phase of a stroke. This mistake increases drag and prevents you from fully using the powerful back muscles of your body, which can rob your swim of speed and power. Learning to keep your elbow high throughout the whole stroke will make your arms more efficient.
Another important aspect of freestyle swimming is a two-beat kick, which will allow you to cover more distance with less effort. It’s essential to learn the technique and practice it consistently.
If you’re new to swimming, start with four laps of any basic stroke and gradually build up your distance. This will be sufficient to provide a workout, while giving you a sense of your progress and helping you set goals for the future. A good idea is to use a pace clock or large, lighted numbers displayed on a board, to keep track of your times and ensure that you’re swimming within the appropriate range for your goals.
It’s a good idea to apply sunscreen before you jump into the water, and wear it at all times while swimming outdoors. Be sure to read the label carefully, as not all sunscreens are created equal. In particular, avoid sunscreens with oxybenzone and retinyl palmitate, as these can be harmful to sensitive skin.