How to turn swimming into a full-body workout
Swimming is one of the best whole-body workouts. It builds heart
and lung capacity, tones all major muscles, improves flexibility
and reduces stress.
1. Regular exposure to cold water may encourage the body to increase
fat stores under the skin, which serve as insulators. If you want
to lose weight, swim faster and longer - and watch your calorie
intake afterwards.
2. You can burn calories doing a fast crawl (freestyle) or the butterfly
stroke - almost 75 per hour for a 150-pound person, followed by
the beatstroke and backstore, and then the sidestroke.
3. Use proper form or you'll tire faster. Most swimmers don't breathe
properly. When your face is in the water, exhale through your
nose and mouth. Then, before you totally run out of air, come up
and take a breath, again using both your nose and mouth. It's not
necessary to breathe with every stroke, but don't hold your breath
either. And don't kick too hard.
4. Aim to swim laps for 20 to 40 minutes at a pace that keeps your
heart rate up. Start slowly and over time, work out longer.
5. A kickboard is good for strengthening your legs. Swim fins help
you develop leg and abdominal muscles, increase ankle flexibility,
and can improve your aerobic workout overall. Hand paddles give
your shoulders, chest, arms, and back an extra workout.
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