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
Check out the last Runners World cover. Meb Keflezihgi looks pretty buff:applaud:
So basically if you swim regularly you wont have to do anything else? Like running, weight training and cycling.
And how many long and how often should I swim to maintain optimum health?
I think fitness has 3 facets. Cardiovascular, resistance training and stretching. Swimming would take care of the first, and somewhat the second, but I believe that you need more than the restance of water, especially as we age. The same with regular stretch training. As we age, flexibility and balance are very, very important.
So one of these, just swimming, without the others, does not get you all the benefits you need.
Hello I have a related question: Is it better to swim every day, each time for only 15-25 minutes; or to swim 2-3 times a week, but each time 45-60 minutes? Responses appreciated!
Until you get your water lungs just work on endurance and technique, start slow and build up. Don't expect to see too much of a difference during this time period.
Once you feel comfortable in the water, I recommend you vary your intesity and speed. Descending sets (starting out slow and build to fast) are a great way to lose unwanted fat and build muscle. But you will need to begin with a good warm up and end with a good warm down.
As far as how long and how often. Build up to four/five times per week for atleast an hour minimum.
There's the pre/post swim time factor to consider as well. It's going to take you some time to get ready to swim (get there, change) and some time after your swim (shower, dress, go home). It adds up and isn't going to be affected by how long you swim.
Skip Montanaro
While in school, I followed a season of swimming with a season of track. Although I was a sprinter, the breath control and overall conditioning from swimming allowed me to initially run further and faster than the state champion in cross-country. Although this advantage faded over the following few weeks, it convinced me that swimming could be a valuable part of any runner's training.
Hello I have a related question: Is it better to swim every day, each time for only 15-25 minutes; or to swim 2-3 times a week, but each time 45-60 minutes? Responses appreciated!
If you swim for 15-20 minutes, chances are you wont be able to get your body in a position to burn as many calories as it could. a longer workout would give you a better chance to warm up and do a variety of things to burn some calories off... I'd vote for the latter.
Hello I have a related question: Is it better to swim every day, each time for only 15-25 minutes; or to swim 2-3 times a week, but each time 45-60 minutes? Responses appreciated!
I think it depends on your swimming level. If you are just getting into it, it may be better to start with 15 to 20 minutes and then add a little each week, to avoid injuries.
When I first started swimming laps in college, I had to pace myself to keep from being exhausted in the first 5 min. So I started by working on technique so I could swim for 15 to 20 minutes without more than a couple of sec breaks. If I need a break while swimming I just flip over and float and kick to keep moving. As I got used to this, I extended the time. What I've found (over the years of getting out of shape and then swimming again) is that I can swim 1/2 mile without much effort, but the next day (if I'm out of shape) I feel it. The problem is that I don't feel I've had a workout at all when I'm doing it. But 45 to 60 minutes of swim is a good workout but do the intervals. 10 sec is a good break.
I remember telling my roommate that I was sweating in the water and it feels really strange the first time you notice that. She didn't believe me. She was on the college tennis team so she came with me . . . she lasted about 20 minutes. I swam for 2 hours.
Like as with other exercise, you start with what you can do comfortably, learn the technique, then work on the level of exhertion to increase the cardio and work on speed.
Have fun, Kathy
