| The following workout is designed for a person in | | | | fastest, in-control pace and execute two fast |
| general good health who knows how to swim. | | | | walks back and forth across the pool. |
| Never undertake an exercise program without | | | | Now choose a swimming stroke (breaststroke, |
| consulting a physician first, and it goes without | | | | backstroke, crawl, etc.) and swim one complete |
| saying that persons who don't know how to swim | | | | lap (across and back) at a pace that allows you to |
| should never enter a pool unsupervised. | | | | complete one trip. |
| Facts First | | | | Repeat one lap of fast walking, followed by a |
| Water provides natural resistance to movement | | | | controlled swimming lap using a different stroke. |
| and buoyancy, meaning whether you keep to the | | | | Work your way through all of the swimming |
| shallow end or explore the deep, you'll be burning | | | | strokes you know, only one lap each, followed by |
| energy as you move. Your weight will almost be | | | | a fast walk lap. In no time, you will have worked |
| completely supported by the water itself--perfect | | | | every major muscle group in your body while |
| for those with joint pain or previous injuries, and | | | | elevating your heart rate over a fixed period of |
| ideal for those looking for a calorie burn. | | | | time. |
| Warm up: (5 minutes, minimum) | | | | Cool down. (5 minutes, minimum) |
| Whether you are a beginner or fitness veteran, | | | | At the end of your multiple passes across the |
| properly stretching your muscle groups is vital to | | | | pool, repeat the stretching exercises you |
| a safe pool workout. You can execute almost all | | | | executed during warm up to allow the muscles |
| land-based stretching exercises in your swimming | | | | time to relax, and to minimize soreness. |
| pool. Take care to stretch the large muscle | | | | There's flexibility here, of course. You may, as |
| groups of the legs, arms, back and chest, and | | | | your fitness level allows, choose to execute one |
| don't forget to simply walk around in the water to | | | | stroke per day for a number of laps (using |
| slowly elevate your heart rate. | | | | different strokes on different days), or increase |
| Strength and Endurance: (10-20 minutes) | | | | the number of laps you swim using all the strokes |
| Begin by walking in a straight line from one side of | | | | you know. In truth, you need not swim at |
| the pool to the other, submerging yourself as | | | | all--bobbing, jumping, dipping, lunging, all work |
| deeply as possible into the water. Push your arms | | | | against the natural resistance of the water to |
| forward, fan them out and pull them behind you | | | | exercise your muscles. |
| as you work your way across the pool. | | | | Since even 30 minutes of moderate pool exercise |
| Gradually increase your pace and slowly lengthen | | | | can burn up to 300 calories, it's easy to see how |
| both your stride and your reach, using your arms | | | | a quick half hour, just three times a week, can |
| to help pull yourself through the water. As you | | | | have long-lasting health benefits. The point is, have |
| move faster, resistance will increase and your | | | | fun with your routine, be creative in your effort, |
| balance will be challenged. Work up to your | | | | and make it easy to repeat again and again. |