I usually run for exercise, but I am thinking of incorporating swimming several times a week into my workout schedule. For anyone who swims, do you find that swimming is a good form of exercise--for both muscle definition and a calorie-burning workout? Also, for how long do you swim, and how should I feel while swimming (out of breath, or should I swim at a medium to slow pace)
Any general swimming techniques, tips, and personal experiences would be helpful! And I want to know why swimming is not generally recommended as an exercise to prevent osteoporosis.
Former Member
Swimming differs from running in many ways. First of all, and most importantly, swimming is a skill oriented sport. Technique is of the essence and it must be acquired. So if you are serious about swimming you will not only go to the pool to "work out" but to "practice". There maybe some frustration at first. I have seen it in my pool when runners begin swimming either because of injuries (something you have to worry about less as a swimmer) or because they want to do triathlons.
Another problem I see with runners begining to swim is general lack of flexibility. This is very noticible in an ineffective kick. This is due to technique problems but also to inflexible ankle joints. Their feet are always flexed in running where in swimming they must be extended. The best test is having a runner try to kick to the other side of the pool. Many times he will kick in place because of bad technique and lack of ankle flexibility. So work on flexibility. Shoulders too.
Lastly remember that you will be using muscles in swimming not used in running. In a short time you should see chest and shoulder development.
Hope this helped.
Josh: I note on the lack of ankle flexibility. As a runner turned swimmer, I heard that a lot. I stretched my ankles constantly but no help. Then I got long fins. Man did that pull the top of my foot!
Absolutely. Forgot to mention that. Long fins are really good for developing ankle flexibility.
Swimming differs from running in many ways. First of all, and most importantly, swimming is a skill oriented sport. Technique is of the essence and it must be acquired. So if you are serious about swimming you will not only go to the pool to "work out" but to "practice". There maybe some frustration at first. I have seen it in my pool when runners begin swimming either because of injuries (something you have to worry about less as a swimmer) or because they want to do triathlons.
Another problem I see with runners begining to swim is general lack of flexibility. This is very noticible in an ineffective kick. This is due to technique problems but also to inflexible ankle joints. Their feet are always flexed in running where in swimming they must be extended. The best test is having a runner try to kick to the other side of the pool. Many times he will kick in place because of bad technique and lack of ankle flexibility. So work on flexibility. Shoulders too.
Lastly remember that you will be using muscles in swimming not used in running. In a short time you should see chest and shoulder development.
Hope this helped.What kind of routine would I need to do when I go to the gym to swim?
How long should I swim?
How many laps should I do?
Does it matters if I do laps above or below the water?
Should I drink water before or during my swim?
Or should I take breaks?
... Does it matters if I do laps above or below the water?....
by all means... ABOVE WATER! this should reduce drag a LOT!!
(just kidding)
i reckon you mean more or less submerged. i've heard different schools of thought on this issue. for me... i am constantly seeking the path of most/least resistance. (most for the catch/pull, least for everything else). this single thought/concept will take you a long way.
you can make swimming really complicated, but it is easier to keep it simple (yes, i'm steeling geochuck's thunder here).
a good coach will help a lot. self study will help a lot too. the best two study resources i can recommend to start with are:
articles at h2oustonswims.org (mostly by Coach Emmett Hines)
USMS Articles & Publications
if you search the archives here you will find a lot of info, and a lot of it is excellent. and there is always the ever popular Ask Ande thread.
the answers to your other questions are going to vary depending on what your needs, goals, and capabilities are. in general i'd say do what is comfortable for now, and always try to learn more as you go. i've been swimming laps for over 35yrs and i'm still learning.
staying hydrated is generally recommended, but even this can get controversial.
as for distance/duration i suggest picking a time (say 45-60min) and swim as much as you can in that time. if you get tired take a rest to catch your breath. you'll get more out of 10x100 than you will out of a non-stop 1,000. mix it up (2x500, 3x300 w/ drills, etc.), practice other strokes. (i'm only using 1K as an example... ymmv). there are lots of places to get workout routines, including this forum.
if you focus mainly on technique then strength, speed, and studmuffin status will come.
your intensity is mostly a matter of choice. but i think most would agree that coached team/club swims will push them harder.
ask questions here. the more specific the question, the better the answers will be. it is a good idea to have a boo at the archives before asking, but new people show here all the time, so feel free to ask anytime.
don't forget you can also see all the posts made by a specific member. just view their profile (or click their id by a post) and and click the appropriate link.
...
I'm hooked on swimming as my second sport...I used to do it just i liked tris but as i started going to masters workouts and getting more proficient all of the strokes, i've ditched the bike from sept to april and just swim and run (and lift a couple of times a week). What i really like is that i can do an easy run to recover from a hard run, but then hammer my butt off in the pool that same day.
As others have said, the key to being able to get a workout in swimming is to learn the strokes. Once you get some efficiency, you can swim longer and it makes the effort of going the pool worth the time. Learning all of the strokes also prevents boredom and gets you more balanced. Once you learn the strokes make sure you actually work on the clock. I think swimming gets a bad rap as a workout because it's so easy to get your HR down so if you spend too much time hanging out on the wall taking alot of rest between sets, you won't get that great of a workout.
I was surprised that my first masters workout was very much like a track workout where every set was done on an interval and i remember being a bit freaked that you only got 10 secs rest between intervals... But, then i realized that 10 secs in the pool is equivalent to about 1:00 rest during a set of 800s on the track. i also started learning that being a runner, i tend to recover just a bit faster than non-running swimmers in my lane :-).
Like other runners, i really suck at kicking and it's even harder if i've done a decent run on the same day as a hard swim workout. But, i think swimming, and kicking have helped with core strength and helped pervent running injuries cause i'm not getting injured as much as i used to and i'm still running 50-60 miles per week.
I think the best part about being able to have swimming as a workout is that if i *do* get hurt, i've got something to channel that competive drive into so i as i recover, i'm not walllowing in my sweat on the elliptical.
so, dive in, i think you'll be happy witht he results.
by all means... ABOVE WATER! this should reduce drag a LOT!!
(just kidding)
i reckon you mean more or less submerged. i've heard different schools of thought on this issue. for me... i am constantly seeking the path of most/least resistance. (most for the catch/pull, least for everything else). this single thought/concept will take you a long way.
you can make swimming really complicated, but it is easier to keep it simple (yes, i'm steeling geochuck's thunder here).
a good coach will help a lot. self study will help a lot too. the best two study resources i can recommend to start with are:
articles at h2oustonswims.org (mostly by Coach Emmett Hines)
USMS Articles & Publications
if you search the archives here you will find a lot of info, and a lot of it is excellent. and there is always the ever popular Ask Ande thread.
the answers to your other questions are going to vary depending on what your needs, goals, and capabilities are. in general i'd say do what is comfortable for now, and always try to learn more as you go. i've been swimming laps for over 35yrs and i'm still learning.
staying hydrated is generally recommended, but even this can get controversial.
as for distance/duration i suggest picking a time (say 45-60min) and swim as much as you can in that time. if you get tired take a rest to catch your breath. you'll get more out of 10x100 than you will out of a non-stop 1,000. mix it up (2x500, 3x300 w/ drills, etc.), practice other strokes. (i'm only using 1K as an example... ymmv). there a lots of places to get workout routines, including this forum.
if you focus mainly on technique then strength, speed, and studmuffin status will come.
your intensity is mostly a matter of choice. but i think most would agree that coached team/club swims will push them harder.
ask questions here. the more specific the question, the better the answers will be. it is a good idea to have a boo at the archives before asking, but new people show here all the time, so feel free to ask anytime.
don't forget you can also see all the posts made by a specific member. just view their profile and and click the appropriate link.
...I love to swim, but that's more for toning. I have an elliptical trainer, but that gets boring. I get great results from running, but I just don't enjoy it that much. I want something that will be entertaining and give me a good workout.
Hoffman:
As a former runner, I feel the need to defend running. Here are some pics of a masters 4x400 race. All between the age of 40 and 50. I think the right kind of running produces decent builds as long as you are producing alot of lactic acid!
www.prettysporty.com/.../DSC_5551.htmwww.prettysporty.com/.../DSC_5552.htmwww.prettysporty.com/.../DSC_5555.htm
Rtodd - I agree that those physiques are impressive. I admit my image of runners is what I usually see as the typical fitness runner - the distance guy. The Kenyan marathoner. No upper body mass at all and lean as can be. But "track" runners, especially sprinters, can look mighty fit.
I was once a cyclist - but cannot defend their bodies at all. The small upper body, big lower body is simply weird. Speed skaters are even worse.
Rtodd -...I was once a cyclist - but cannot defend their bodies at all. The small upper body, big lower body is simply weird. Speed skaters are even worse.
:laugh2: I haven't been a bike racer for a very long time, and still have the heavy lower body. The advantage: any woman unhappy with the size of her thighs will instantly feel tiny next to track cyclists and speed skaters.
I think that you get used to a type of body when you spend a lot of time around people who are built that way over several years, and after a while, other types seem unusual.
:laugh2: I haven't been a bike racer for a very long time, and still have the heavy lower body. The advantage: any woman unhappy with the size of her thighs will instantly feel tiny next to track cyclists and speed skaters.
I think that you get used to a type of body when you spend a lot of time around people who are built that way over several years, and after a while, other types seem unusual.
Agreed. Many years ago I was on a stair climbing machine at a local fitness center. Bonnie Blair walked by in shorts, and she is an itty bitty person, but had huge powerful thighs. Made me feel littler.
