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Swimming exercises work all major muscle groups, strengthen arms, legs, and core, and provide cardiovascular benefits. Gradually increasing time and laps adds challenges and benefits. Different strokes and water aerobics can be used for variety and muscle strengthening.
Many swimming exercises work all of the major muscle groups since both arms and legs are generally used. Most swimming exercises strengthen the arms, legs, and core while providing a good cardiovascular workout. Swimming should be done at a moderate to fast pace for the greatest heart health benefits. In addition to actual swimming exercises, water aerobics and stretching in the pool can complete a swimming exercise routine.
Standing in shallow water near the edge of a pool is ideal for leg-strengthening exercises. The athlete faces the deep or shallow end with one hand on the edge of the pool. The other arm and one leg can be lifted up and down to create the exercise; The same movements should be repeated on the other side of the body. An exercise that primarily works the legs involves kicking into deeper water while using both hands to hold on to the edge of the pool or an inflatable toy to help stay afloat.
Many deep water aerobics classes incorporate swimming drills that use swimming hand motions while treading water on the legs. Stepping on the water is a survival technique that basically consists of making jogging movements with the legs in deep water to keep the body in an upright position. Shallow water aerobics often use variable foot and leg movements. Whether deep or shallow, the swimmer may not feel the muscle “burn” of doing the exercises in the water, unlike traditional aerobic exercises done on land, until they leave the pool.
To avoid muscle soreness, it’s best to gradually increase the time spent doing swimming exercises, poolside stretching, or water aerobics. If the end result is muscle soreness, the athlete is less likely to follow a regular swimming exercise routine. Adding additional time or laps gradually can add challenges and more exercise benefits to a routine.
The drag stroke is considered the most basic swimming exercise. The swimmer uses crawling movements with the arms while kicking with the legs to propel their body through the water. In the side stroke, the swimmer stands on one side with the body straight as the upper arm reaches up and then down to meet the other hand which pushes the person forward. Lateral swimming exercises should be performed in equal amounts on each side of the body.
The backstroke is one of the swimming exercises in which alternative arm movements can be used. The arms and legs are moved to propel the swimmer who is lying on his back. Each arm can move separately while the legs kick, or both arms can be used together to create a more powerful propulsive motion. Moving two arms at once is the most challenging type of swimming exercise.
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