Swimming

for Weight-loss by Audrey Turner

In the article you just read, titled “Hitting the Gym,” the author provided
you with some great motivational tips to get you active and into a gym/
health club. Many fitness facilities offer swimming pools as a fitness
resource. Swimming is an excellent cardiovascular exercise that’s easy
on your joints and more. Let’s take a look at how swimming can help you
increase your fitness level and lose weight.

Most of you probably know that cardiovascular exercise is

one of the best things you can do for your health, but maybe Swimming as Cardiovascular
you are dealing with achy knees, an injured back or weak
ankles. There is always a way to exercise. We just have to
Exercise
work around your limitations and figure out what you can Have you thought about becoming a swimmer? Swimming
do. is probably the most fun, low impact and healthy way to
exercise. Regardless of your size and experience, people of
Cardiovascular exercise is any rhythmic motion using all ages can use water aerobics as cardiovascular exercise.
large muscle groups that increase the heart rate. As you
increase the heart rate, your body temperature will also Combined with a healthy diet, swimming is an ideal exercise
increase causing your body to burn calories. Examples of for individuals who have excess body weight and cannot do
cardiovascular exercise include: weight-bearing exercise such as walking, jogging or running.
Since swimming combines both your lower body and upper
• walking
w body at the same time, it equals a total body workout. While
in the water, you not only get a good cardio workout, but
• jogging you will also gain benefits from the resistance of the water to
• biking help target those problem areas.

• elliptical Swimming is a good way to increase your core strength and

balance. Swimming just 30-60 minutes three to four times
• swimming per week can notably reduce your risks of stroke, heart
disease, type 2 diabetes and some cancers as well as lower
According to the American College of Sports Medicine’s
your resting heart rate, lower your bad cholesterol (LDL),
Guidelines for Exercise Prescription, the recommendation
increase you good
for sustained weight-loss is 60-90 minutes of daily moderate
cholesterol (HDL)
to vigorous physical activity/exercise. At first, 60-90 minutes
and lower your
of exercise seems like a lot. You should start out committing
blood pressure.
to do about 30 minutes each day and gradually increase
Swimming is a true
up to the recommendation. Remember, your exercise does
full-body workout
not have to be 60 minutes all at once. It is fine to do shorter
and a great way
bouts of exercise. For example, you could do 30 minutes two
to keep the whole
to three times each day to equal the recommended 60-90
body in shape.
minutes total.
 Tips for Your
Swimmingg Routine
When designing your swimming routine,
remember these important tips:
• Consult with a physician before
starting any type of aerobic routine.
W
• Warm-up and stretch first. You can do
t by walking in place, doing arm
this
Because swimming is non to very-low-impact and a non- circles and arm stretches. Warm-up for
weight bearing form of cardiovascular exercise, it makes
it very valuable to people who may be struggling with at least five minutes.
limitations that go along with obesity, range of motion issues
and injuries. While in the water, you will also be stretching S
• Start out slow and at your level of
your muscles and increasing your mobility and you have fitness. Gradually increase the time
80-90 percent less weight pulling and pressing at your bones
and joints. to obtain the recommended 60-90
minutes of physical activity/exercise
With 80 percent less weight, you are more likely to exercise each day.
with less pain; therefore, allowing your workouts to be
longer and burning more calories to aid in your weight-
loss. Swimming does not cause pressure on your joints and • Use the pool equipment (noodles,
muscles and should not cause the aches and pains that some w
water float weights and float belts) to
other types of exercise can cause. This makes swimming a do water aerobics. This is where you
great exercise to help in weight-loss.
could add a little resistance training
into your routine.
Interval Training
Doing intervals is an excellent way to keep your metabolism
up long after you finish your exercise. Interval training is
when you start out at a slow speed for one to two minutes,
then go faster for one to two minutes. Continue to do this
routine until you are finished and then do a five minute cool swimming is a modality of exercise that you can be consistent with and
down lap. If you are unable to do the faster pace for a whole do year-round. The most important thing to remember about exercise
minute, just increase the speed for 20-30 seconds and then is to be consistent with whatever type you choose. Start moving and
slow down letting your heart rate come down. Then repeat improve your health today!
the intervals.
About the Author:
Swim Regularly
To lose or maintain weight, you must be consistent Audrey Turner is an exercise physiologist at both The Centennial Center
with your exercise. Exercising once a week isn’t going to for the Treatment of Obesity in Nashville, TN, and Centennial Medical
cut it. Remember the guidelines mentioned earlier. For Center Cardiac Rehab where she coaches patients pre and post bariatric
sustained weight-loss, you should aim for 60-90 minutes surgery, evaluates and educates patients post cardiac stent and surgery,
of cardiovascular exercise five to six days per week. Indoor and designs personalized exercise routines.
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