Swimming: What It Is, Health Benefits, and Getting Started – Everyday Health

Do I need to warm up before a swimming workout?

Warming up before a workout is always a good idea. Taking 5 to 10 minutes to warm-up the muscles you plan to use before starting your exercise can help loosen your joints and prime those muscles for exercise, Koleber says. Before swimming, perform a few sets of push-ups plus planks on dry land, and then spend a few laps swimming at a slow, easy pace to warm up.

How many calories does swimming burn?

The number of calories you’ll burn when swimming varies depending upon your age, sex, body weight, and the intensity and duration of the exercise. However, as mentioned above, a 150-pound person may burn 216 calories from 30 minutes associated with general swimming (not vigorous), according to Harvard Medical School. If that same person increases the strength, the expected calorie burn off can jump to 360 calories in half an hour.

The number of laps is a good going swimming workout?

When you’re first starting out, any number of laps you’re able to do is a great swimming workout. For all those who require concrete numbers, however, four laps of any basic stroke is an excellent distance to start with, Slabaugh says. (For reference, standard-sized pools tend in order to be 25 yards long, according to U. S. Masters Going swimming . ) From there, the particular number associated with laps you do will depend on your goals, intensity, fitness level, and how much time a person have in order to exercise.

What muscle tissue do you use for swimming?

Swimming is a full-body workout. This works the large muscles in your back (latissimus dorsi plus trapezius), chest (pectoralis major), shoulders (deltoids), hips (glutes), legs (quadriceps and hamstrings), and midsection (abdominals), Buckingham says.

Is there anyone who shouldn’t try going swimming?

Many groups of people, including beginners, kids, older adults, pregnant women, people with chronic conditions, and individuals with joint pain or injuries, can all potentially benefit through swimming. Nevertheless, it’s the good idea to consult with your physician if you have any medical condition or even injury that will may make exercise — and swimming in particular — unsafe. In addition , Slabaugh recommends avoiding swimming if you’re recovering from surgery, have open wounds, or can’t complete the strokes.

What should I wear for a swimming exercise?

A comfortable swimsuit and a pair of goggles might be all you need. However, some people may want to wear a swimming cap to protect their hair from damage from pool chemicals or salt water.

What gear do I need for swimming?

Aside from a swimsuit, goggles, and a swim cap (if you prefer to make use of one), most other swim gear is optional. However, if you’re swimming in a natural body of drinking water, it’s a good idea to get a safety buoy to increase your own visibility plus give you something to hang onto if you get tired, Koleber states.

Optional gear includes:

  • Fins   These can be great for working the legs and adding propulsion to your swimming.
  • Kickboard   Numerous indoor swimming pools have these available with regard to use. They can help you focus on building kick strength and keep a person afloat in the pool.
  • Waterproof Headphones   These let you to listen to music while you swim.

Are there any common swimming injuries, and how may I avoid them?

While swimming is low-impact, the particular repetitive motions can still cause pain plus injuries, in case you’re not careful. The most common swimming-related issues include swimmer’s shoulder, lower back pain , breaststroke knee, and foot plus ankle tendonitis, according to the Hospital for Special Surgery   (HSS).   The best way to avoid all of these injuries is to use proper going swimming technique, build strength within the muscles that support your stroke, include a warm-up and cooldown in every workout, plus progress your own routine gradually, per the HSS.

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