There are many reasons why it’s a great idea to include swimming as part of your workout routine: It burns a lot of calories, helps build muscle, and improves overall fitness. Plus, it doesn’t put as much strain on weight-bearing joints like the knees and ankles, which can help prevent injuries over time.
If you’re not a natural swimmer, don’t worry — it takes some practice to develop good strokes and form. Here are a few tips to help you get started:
Don’t try to force your head underwater when breathing. Breathe in through your nose and out through your mouth. This will help you avoid swallowing water, which can cause discomfort and even drowning.
Start slow. Swimming is a full-body resistance exercise that builds strength and endurance over time, but you should always consult your doctor before starting any new exercise program, especially one that involves strenuous activity. It’s also a good idea to do some sort of aerobic exercise (walking, cycling, jogging) and strength training before you swim to warm up your muscles and reduce your risk of injury.
Find a friend who swims well and ask them to help you with your technique. Having someone to watch you in the pool can be a great way to identify areas of your stroke that need work, like turning too early or not coming up for air regularly. It can also be a fun way to spend time together while improving your skills!
Make sure you’re using proper swimwear. A snug-fitting swimsuit can help keep your core and legs strong by providing support and preventing too much movement. Also, look for a suit that’s easy to breathe in by ensuring there aren’t any gaps where water might enter and exit your body.
Practice the catch-up drill. This is a great way to improve your freestyle stroke by learning to surf on the forward momentum of your leading arm, rather than fighting against it. The trick is to extend your arm when you reach forward, so it’s almost perpendicular to the water line and stays high in the air (extending your arm while underwater adds resistance).
Practice kicking with a kick board or pool noodle. Having a kick board allows you to focus on your legs, which can be difficult in the water. This will help you get a feel for the correct leg position and kick and will help to improve your technique as you become more comfortable in the water. It’s a good idea to use this tool when you are swimming on your own, too, so that you can practice the proper foot and leg position without worrying about keeping yourself afloat. You can buy these tools at most sporting goods stores.