Swimming benefits

5 Swimming Exercises For Beginners

If you are thinking of taking on swimming as a part of your weight-loss journey, then it is a good decision. Swimming can be used as a great form of exercise to stay fit, increase stamina, and also muscle strength. It is also gentle on the body when you begin. Like machines, it doesn?t jar your bones or damage your joints, yet is effective in keeping you fit and also helping your weight loss goal.

Swimming is said to be an easy form of exercise, which is why many people doubt it to be qualified as a weight loss exercise. But depending on your workout regime and the way you structure your swim exercises, it can be very challenging. Because the water serves as a form of resistance, it helps tone and strengthens your muscles. Swimming also improves your cardiovascular fitness and flexibility.

Make sure that you have proper gear when beginning out to help you get the best out of your workout. Having a workout partner helps too. It becomes more fun to do laps with someone with you. Listen to your body and also have a proper diet to go with your exercises. Remember when to eat and when not to before getting in the pool.

Swimcap, googles, kickboard, pull buoy, fins, and paddles are somethings to consider having if you want to seriously get into the sporting exercise.

Here are a few exercise structures you can follow to get yourself acquainted to the regime.


1. Go easy

If you are starting out, then this might help you get in the grove.

  • 1 x 100m slow swimming.

2. Swim kick swim

As a beginner, starting slow and using tool to help is a smart move. Use kickboards and pull buoy to help you tackle simple exercises before you go freestyle.

  • Swim one lap.
  • Kick one lap using a kickboard.
  • Swim one lap with a pull buoy between your legs.

You can repeat this set for 15-20 minutes. This helps you work both your upper and lower body.

3. Swim and walk

  • Swim the length of the pool.
  • Walk briskly through the water back to the starting point. If the water is too deep, you may need to wear an aqua jogger around your waist.

Repeat this exercise for 15-20 minutes for a proper workout session.

4. Swim and kick

This exercise is a full body workout with a focus on your cardiovascular goals.

  • Swim for 5 minutes, taking a break for 15-30 seconds at each end of the pool.
  • Kick for 5 minutes using a kickboard.

Repeat three times. You can increase it as you go, but three is more than enough. It helps you get in 15 minutes of a proper workout.

5. Hefty warm up

  • 2 x 50m swim freestyle (front crawl) with 30 seconds rest after each round.
  • 2 x 50m kick freestyle (hold a kickboard and use only your legs) with 30 seconds rest.
  • 2 x 50m pull freestyle (place a pull buoy between your legs and use only your arms) with 30 seconds rest.
  • Swimming benefits

    5 Swimming Exercises For Beginners

    If you are thinking of taking on swimming as a part of your weight-loss journey, then it is a good decision. ...
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