Through our different fitness journeys, we come across exercises that work for us and help us smash our fitness goals. For some, it may be through resistance training; for others it may be long runs on the treadmill.
For many, though, one of the most effective and enjoyable types of exercise is a swimming workout.
Is swimming a good workout?
When done right, swimming is actually one of the best cardiovascular workouts you can do. While it gets the heart pumping, it’s also a lot lower impact on the joints compared with running and other non-aquatic activities. The water creates a natural added resistance so you’re always toning and strengthening your muscles as you swim laps.
Swimming is also known to be great for burning those calories. In fact, even a leisurely 30-minute swim can burn up to 214 calories, and if you decide on a higher intensity run, you can burn through 700 calories in an hour.
Top swimming workouts
These swimming workouts will help you tone up and get a little healthier, whether you’re a swimming beginner or a seasoned athlete.
Distance swimming workouts will help you increase your endurance, enhance recovery times and help with your stroke efficiency. The best way to do this is with 500-meter intervals. If you’re a runner or cyclist, 500 meters may not seem like an endurance distance, but it will feel much longer when fighting the water resistance.
We would recommend in one session:
- Swimming 500 meters front crawl at 30% energy output with a 60-second rest
- Swimming 500 meters front crawl at 50% energy output with a 60-second rest
- Swimming 500 meters front crawl at 70% energy output with a 60-second rest
- Swimming 500 meters front crawl at 80% energy output with a 60-second rest
Developing your kicking technique
Performing sets of kick exercises will not only give you a great workout, but will help you develop your swimming technique so you can swim faster while expending less energy.
- Front crawl with a kickboard - hold a kickboard in front of you with half the board under the water and swim 4 sets of 50 meters with a 10-second break in between each set (if needed)
- Breaststroke with a kickboard - hold a kickboard in front of you with half the board under the water and swim 4 sets of 50 meters with a 10-second break in between each set (if needed)
- Finish with a 100-meter steady breaststroke
Swimming classes are a great way for beginners to get more comfortable in the pool, as well as helping more advanced swimmers develop their technique.
We have a variety of classes available at DW Fitness First gyms, including:
- Aqua Zumba - a low impact, high resistance take on the traditional Zumba class
- Aqua Aerobics - This pool-based workout is great for toning up
- Aqua HIIT - A non-stop, high-intensity class, guaranteed to get your heart pumping