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
I agree with Muppet here. After 15 - 20 minutes you will hardly be warmed up let alone have had time to finish a main set.
Also, (not always the case but often is) I find that after a long practice (say 90 minutes - and I only ever have time for this on the weekends) I am at my best. In fact, it seems, that the harder and longer I train the smoother and faster I get. So at the end of a long practice I will feel that 'in the zone' feeling, whereas it is very unusual to have that at the beginning of a practice or at the end of a short practice.
Syd
Thank you all for the thoughtful comments! I gather there is a consent among all the replies: too short time of swimming such as 15-25 minutes does not accomplish much. I think from now on I'll swim for at least 30 minutes each time.
I've heard that swimmers develop the so-called "swimmer's body": wide shoulders and small lower body. I suppose that kind of effect result only if you swim really vigorously and for long period of time like professional swimmers. For an amateur who just swim for 30 minutes moderately, even every day, I won't develop such a body shape, will I? (I hope not:eek:)
You might get that tight fitting shirt if you don't get rid of the fat on top of the muscle, if you are a man, because you will gain muscle at a faster rate. I have found that I am leaning out with good diet and exercise and am much smaller.
I've heard that swimmers develop the so-called "swimmer's body": wide shoulders and small lower body. I suppose that kind of effect result only if you swim really vigorously and for long period of time like professional swimmers. For an amateur who just swim for 30 minutes moderately, even every day, I won't develop such a body shape, will I? (I hope not:eek:)
Doesn't sound like you're looking for the intensity that will create drastic body transformation, but don't be surprised if in a few months, you find that your shirts are fitting a tad tighter in the shoulders.
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.
Thats is correct, especially for older folks. As I got older, resistance training is something I neglected. I think it's because of this that I developed an overuse injury on my left shoulder (bicipital tendinitis). I've read that swimmers, throwers (anything that have overhead motions of the arms) are prone to bicipital tendinitis. After my ongoing physical therapy, I shall be adding dryland exercises to strengthen my shoulders and withstand repetetive motions like swimming.
Put one foot forward into a lunge, walk the other to meet it. Switch sides and walk forward like that. The deeper you get in the lunge, the more you will work the glutes. Make sure your knee does not extend past your toes.
Doing this without weights will work your muscles because you use body weight.
www.exrx.net/.../DBWalkingLunge.html
I did another goody this morning for the lower body, and it really targeted the glutes. I did this on a stability ball with a 15 pound dumbbell in the working leg's hand, but you could do this using a chair and no weight at first.
Sit in the chair or on the ball. Lift the left leg slightly so that the foot is off the ground. No lift up off the seat with the right leg, and come back down. Use your left hand as balance behind you if you need it. Also cheat the left toe down if you have to. Do this controled to take the momentum out and don't stand all the way up. Just up a couple inches, back down slightly touch the behind, back up. Hold it in the up position for a couple of seconds for a good burn. Always make sure your knee does not go past your toes in a squat move. See, you can do this anywhere!
Check this link out, it has some good stuff on it:
exercise.about.com/.../Butt_Hips_Thighs.htm
Thanks dorothy for the explanations and the links. Good to know so many exercises on that!
Back to my question about "swimmer's body", it's said to be wide shoulders, and narrow hips. I suppose wide shoulders come from the over-developed muscles in the shoulder areas due to swimming? But narrow hips? How could swimming result in narrow hips? Narrow hips certainly help swimming fast, but I don't there's a "vice versa"?!
