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Swimming: The Whole Body Workout
Get Your Feet Wet
By Brian Chichester
Whether it's relaxing in steamy hot springs, strolling barefoot on the beach, or camping near a lake, water heals us mentally, spiritually, and sometimes even physically.
The opportunity to benefit from water exercise is as close as your neighborhood swimming pool. Besides cooling you down in the summer heat, water workouts will tone you up.
Some of the most affordable and available swimming pools are at your local YMCA or YWCA. If your local Y isn’t so local, inquire at athletic clubs, community colleges, universities, or even high schools regarding public memberships. Some hotels may offer memberships to their pools. Even a small recreational pool can provide enough resistance for a mild cardiovascular workout.
Check with your doctor before starting a water program. Then consider your ability and level of comfort in the water. If you’re a former competitive swimmer whose muscles remember the sequence of strokes, then you’re ready to dive right into lap swimming—but start slowly. If you’re more of a landlubber, don’t be shy about signing up for swimming lessons. A YMCA or Red Cross affiliate can help you find an instructor or class that’s appropriate for your age, skill level, and schedule.
If you want to swim laps, look for a pool with lanes designated for that purpose. A good lap pool should be long enough so you swim no more than 80 lengths for a mile. (A mile swim equates to a 45-minute workout.) Figure out a distance that works for you, then don’t overdo it. Alternate strokes to work more muscles. Try a kickboard to work your legs or leg buoys to emphasize your arms.
Consider synchronized swimming or water exercise classes, too. Many community pools offer programs that involve running through water, treading water, or working with bungee cords, water bells, foam arm or ankle bands, or kickboards.
Plunge Right In
No matter which course you take, you’ll want to protect your eyes with goggles, which help you see the markers on the bottom of the pool. Other equipment options may be helpful. Water wings, leg buoys, and bungee cords (attached to your waist for stationary-resistance swimming) can increase the caloric burn of any water workout. When you approach watery workouts, build your endurance at a reasonable pace until you are sure you have a strong fitness base. Then have fun making waves.
Gearing Up
Once you choose your water activity, check this list to make sure you have the right equipment. You’ll find most of these items at sports stores or online.
What’s best to have:
- Flip-flops
- Swimming cap, if required
- Swimsuit
- Swimming goggles
What’s nice to have:
- Chlorine-stripping shampoo, conditioner, and lotion
- Ear plugs
- Nose plug
- Water shoe
What’s fun to have:
- Kickboard (many pools make these available)
- Leg buoys (used to strengthen your arms in lap swimming)
- Water wings or rings (add buoyancy)
Water Safety Guidelines
- Always swim with a buddy.
- Read and obey all rules and posted signs.
- Swim in areas that are supervised by a lifeguard.
- Watch out for the dangerous “toos”: too tired, too cold, too far from safety, too much sun, or too much strenuous activity.
- Set water-safety rules for your family based on each person’s swimming ability (for example, inexperienced swimmers should stay in water less than chest deep).
- Be knowledgeable about the water environment you’re in and its potential hazards: deep and shallow areas, currents, and obstructions.
- Know how to prevent, recognize, and respond to emergencies.
- Use a feet-first entry unless the area is clearly marked for diving and has no obstructions.
- Do not mix alcohol with swimming or boating. Alcohol impairs judgment, affects skills, and reduces the body’s ability to stay warm.
- Make sure novice swimmers wear life jackets (U.S. Coast Guard-approved) or use other approved flotation devices.
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