Dive In!

Pool Workouts for Every Fitness Level

By Claudia Ockert, Swim Instructor, UVA Intramural-Recreational Sports

Now that summer is here, the pool can provide not only a refreshing dip but a wonderful place to workout for even the very inexperienced. And although easy on the body, swimming is a great way to get fit.

Follow these few guidelines and you’ll be ready to make swimming a part of your fitness routine.

Great for Everyone

Swimming is low-impact so people with injuries and other physical limitations are not restricted. Water buoyancy accommodates a wide range of fitness levels. Athletes use water sports and aerobics to recover from injuries and even to cross train other muscle groups that they don’t ordinarily use in their given sport.

Swimming for Exercise

Swimming utilizes all major muscle groups, including the shoulders, forearms, back, abdominals, hips, legs and glutes. It allows you to accomplish cardiovascular and strength training at the same time.  However, for weight loss, interval training (where you push yourself for shorter periods of time) is essential. Just swimming at a slow and steady pace is equivalent to a slow walk. Start out swimming at least 10 minutes three to five times a week, and work your way up to a solid, fast-paced 30-minutes or a slower paced 1-hour workout at least three times a week.

Getting Started

Swimming is not as difficult as it may seem. A swim coach, or some swim lessons, is the best way to start for a complete beginner. Don’t get frustrated; learning how to swim correctly takes some time. Start out slowly, get to feel comfortable in the water, put your face in the water or even kick the entire length with a kickboard. Most importantly, though, it is important to learn proper technique.

Check Your Form

When working out, most people swim freestyle. Remember to keep your head down so that you’re looking at the bottom of the pool. The moment you lift your head up, your hips will sink and all form is lost. Remember to keep your legs mostly straight and your kick small and right below the surface of the water.

Take It Up a Notch

Once you have your basic stroke down and wish to either refine it or work on your fitness level, many websites provide different workouts and drills for different types of swimmers.