Ways for Beginner to Swimming

Ready to make a splash and take your workout to a pool or lake? Kick, jump or dive into our beginner’s guide to swimming! Swimming is a great full body workout for all fitness levels. Whether you are an athlete or a person suffering from arthritis, swimming is an ideal exercise for you because it combines Cardio and strength training and is gentle. Regardless of your age or fitness level, swimming is a great way to change up your workout routine and do a workout that is gentle on your joints. Beginner swimming doesn’t have to be intimidating – learn the right form, equipment and workouts to help you get started and get the most out of your first workout in the pool!

Benefits of swimming

Okay, let us tell you some of the great benefits of swimming. It is a full-body workout that strengthens the heart and muscles while increasing your agility and endurance. Swimming is a great cross-training, which means that the endurance you develop while swimming is transferable to other activities like running. If losing weight is your goal, swimming is a great calorie burner. Check out all these benefits of swimming:

  • For people who cannot do strong or intense exercises due to issue, swimming is a great Alternative.
  • Swimming is a calorie-burning machine, even when swimming slowly, a 130-pound person can burn more than 400 calories in an hour. Swim fast and you will see almost 600 calories!
  • Swimming can help develop cardiovascular and muscular strength., improve overall cardiovascular function and develop your endurance.
  • Swimming can improve your range of motion.
  • Many people find it comforting and relaxing to be in the water, even when they are exercising.

How to start swimming

As with most other forms of training, the key to improving is to start. Developing perseverance and the right technique takes time, patience and the desire to learn the basics. If you don’t learn the basics, it can become more difficult than necessary, but don’t worry. Just take one step at a time and you will definitely understand!

Start by walking in the water and be comfortable in the water.

Try a few tricks and get comfortable with the Kickboard.

Master the breathing techniques (probably the most difficult part of swimming) with the Kickboard. Breathing in water is different from breathing on land. When swimming, you need to be comfortable with your face in the water and develop a rhythm for your breathing. You exhale with your face in the water and inhale by turning or bending your head (depending on The stroke) to breathe.
Learn the strokes.

You can start at the shallow end of the pool with a noodle or a board, doing a little dog paddling while practicing good breathing (exhale underwater and inhale above the water). Move on to the basic strokes and optimize your swimming movements by paying for a few lessons or using our old friend YouTube if you have any questions.

Water Workouts

If you are new to swimming, you will want to familiarize yourself with the movement in the water before doing the butterfly stroke for 20 laps. Start by just walking around in the water or standing by the pool and kicking with your legs. Learn to walk on water without help. Frog kicks and rhythmic arm movement are the most effective way to stay afloat. Try to walk in the water while maintaining a good posture (do not lean forward) and you will experience how the water acts as a resistance. Try our Splash & Tone aquatic training!

Once you feel comfortable in the water, try a few basic strokes for a lap or two and build your personal training program based on how your body feels when you swim and change it as your endurance increases.

If you don’t know how to plan your own training, there are resources to help you create one for yourself. One of the most respected training plans for beginners is the Zero to 1650 Plan in six weeks, which trains you to swim a full mile (a swimmer’s mile is 1650. this is equivalent to 1,500 meters) by training three times a week. The Progression-based Plan starts quite easily and gradually increases the difficulty. There are also apps for iOS and Android that will help you.

If you don’t want to commit to a tedious plan, try adding some quick exercises to your lap routine. Try to do a few short laps as quickly as possible with a short recovery time. For a less intense workout, just try to go faster than your normal speed. There are a variety of useful swimming videos that will help increase efficiency while improving the quality of your workout.

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