Cardio Exercises, Part 9 (Swimming)

To many, swimming is another favorite form of cardiovascular exercise. It is a great full body workout. Swimmers have generally more toned bodies compared to runners. Swimming is a low impact cardio exercise. It has no impact on the knees compared to running or jogging. Runners lose a lot of weight in their upper body, resulting to a thin, “mick jagger-like” upper body; whereas swimmers show more defined shoulders and well-shaped arms. If you’re hurting from an injury, swimming is an aid for you to recover from it rather than worsen the condition.

Benefits and advantages in swimming

Swimming is a great aerobic exercise. Your heart will keep pumping as you use your entire body to move through the water.

Swimming makes you more flexible. Water has 12 times more resistance than air. Swimming is thus a very good strength exercise. The use of paddles and kickboard give extra resistance.

Age is not a disadvantage in swimming. Even if you’re a senior yet still competitive, you can join in and compete in your age group. Swimming therefore promotes confidence and sportsmanship.

If you don’t like getting sweaty or you like to protect your face from the sun, indoor pools can fight heat and warm and humid temperature, and can protect your skin from premature aging and wrinkles. If the water is warm, like in a hot pool, it can have a soothing effect on your body. If you have a pool in your house, you can even exercise at home. On the opposite, if you like the outdoors and the sun, you can swim in open pool, river, and lake.

No equipment is needed in swimming. Just the swimwear: swimsuit, shorts and trunks, apart from the optional goggles, kickboard and paddles.

Swimming is also good in pregnant women who are suffering from joint pains. People who have arthritis will benefit from swimming. It is also a good diabetic, stroke, and hypertension supportive therapy. Swimming can lower cholesterol and blood sugar levels.

Swimming is a calorie and fat burning activity and is therefore a good weight loss exercise.

The regimen

Plan on doing 2 ½ hours of swimming per week. Do a low or medium intensity swimming if you’re just starting. You can combine swimming with other cardiovascular exercises.

Downsides to swimming

Of course, swimming obviously requires that you’ve got to have access to a swimming pool. Some people don’t like the smell of chlorine on their hair. Some even consider the chemical as bad for their hair. Swimming can confine you in a close surrounding, and some people might find it a dull routine exercise.