“
The benefit of swimming is that it truly is a full-body workout that engages multiple muscle groups at once, including the arms, legs, shoulders, and core. Swimming provides a balanced muscle workout that can improve overall muscle definition and endurance.
Starting swimming as an exercise is an incredible way to improve your overall health, fitness, and well-being. It's a low-impact activity that strengthens muscles, improves cardiovascular health, and boosts mental well-being.
If you've recently been inspired by our Australian swimmers or simply want to try it for your fitness journey, here's our guide to incorporating swimming for fitness.
1. Selecting a Swimming Pool
When starting to swim for exercise, choosing the right pool is a crucial step that can significantly enhance your overall swimming experience. Find a spot that offers an inspiring environment that will fuel you as you start swimming and continue to support you on your journey.
Indoor vs. Outdoor Pools
Indoor and outdoor swimming pools each have their own unique benefits. Indoor pools provide you with serene, temperature-controlled waters, promising consistent conditions, no matter the weather. Outdoor swimming pools offer a vibrant, dynamic environment with sun-kissed workouts under the open sky or if you're starting in winter, crisp, frosty air. They can also set a thrilling challenge with the elements depending on the weather conditions.
Both indoor and outdoor pools offer a similar experience, with the difference coming down to personal preference. An indoor pool might be your best bet if you're looking for consistency, privacy, and year-round access. But if you crave variety, natural beauty, and a challenge during colder seasons, an outdoor pool is the ideal choice.
You can check out our guide on open water swimming here.
Available Amenities
A pool that offers a complete suite of amenities, including locker rooms, showers, and even a luxurious bonus of a sauna or steam room, all add to the swim experience. These amenities can serve as a big motivator, providing you with a convenient and encouraging experience, especially when starting to swim.
Some pools might even measure and track progress, offering tangible milestones that celebrate your journey. This combination of added amenities and progress tracking is something to consider if you need a motivation boost.
Trial Visits
If possible, take advantage of trial visits or day passes to experience the pool firsthand before committing to a membership. Grab the opportunity to evaluate the pool, amenities, and overall vibe of the place.
2. Choose the Right Gear
Starting swimming is an exciting step towards a healthier you. But, before diving into this new fitness routine, it's crucial to gear up with the right swim essentials.
Swimwear
For women, a one-piece swimsuit that offers both comfort and support, allowing for smooth, unrestricted movement, is essential for slicing through the water with ease. Men will find that snug-fitting swim trunks or shorts, designed to reduce drag and enhance speed, are their best bet for maximising their workout. Go for materials that offer chlorine resistance and durability that will keep your swimwear last and fit perfectly, swim after swim. See our entire range of swimwear here.
Goggles
Look for a pair of goggles that offer a snug fit, clear vision, and ultimate comfort, ensuring your focus remains on smashing those laps. Opt for goggles with anti-fog technology and UV protection that enhance your underwater experience while safeguarding your eyes from chlorine and the sun's harmful rays.
Additional Swim Accessories
While not critical for your swim fitness routine, swimming accessories can make your time in the pool more enjoyable.
For those with sensitive ears, it's crucial to pick earplugs that are fit well but also specifically designed for swimming, ensuring they provide the best protection without falling out. A swimming cap, while not essential for everyone, can be a game-changer.
Other swim accessories, like kickboards, flippers, towels and mesh swim bags all help to make the swim experience seamless, giving you the confidence and freedom to get used to swimming at your own pace, whether you're in an indoor pool or having a crack at an open water swim.
3. Learn the Basics
Before you start swimming, it's essential to build a foundation. Jumping into a swimming fitness routine without grasping the basics is like trying to run before you can walk. It's important, as it will boost your confidence and make swimming both enjoyable and rewarding. Consider also taking lessons from a certified instructor to ensure you're learning the correct form.
Swim aerobics is another entryway for swimmers who may not be as mobile, offering a low-impact, yet highly effective workout that safeguards your joints while still getting in a good workout. Some gyms or pools may offer water aerobic classes that you can join to help increase your mobility, agility and overall fitness in the water before you start swimming laps.
Understand the Stroke Techniques
Once you're comfortable in the water, proceed with basic strokes. Freestyle is often the first stroke taught because of its natural movement and efficiency. Backstroke is also good for beginners, offering a more relaxed pace. It's unique as it's the only competitive stroke swum on the back. Learning these strokes establishes a solid foundation in swimming technique and allows you to adapt to various swimming conditions.
4. Start Swimming
Now that you have built the necessary foundation to start swimming, it's time to get into the routine. The first step is all about getting familiar and comfortable in the water. It's a time for you to become one with the aquatic environment, to feel the water support your body, and to learn the rhythm of your breath as it synchronises with your movements.
As you progress and gain confidence, you'll continue to build on this foundational stage to include more advanced techniques and challenges.
Week 1-2: Familiarisation and Comfort |
|
|
Frequency |
2-3 times per week |
|
Focus |
Getting comfortable in the water |
|
Routine |
Warm-up: 5-10 minutes of light stretching on the pool deck Main Set: Swim 4 x 25 metres (1 lap = 50 metres in most pools) with a rest of 45 seconds between each lap. Use the stroke that feels most comfortable. Cool Down: 5 minutes of gentle swimming or floating to relax the muscles |
If you need extra support during step 1, you can add an adult kickboard and/or flippers. These swim training tools help to train the body while in the water but can be extremely helpful if swimming feels very daunting or your body just doesn't have the strength it needs just yet. They can also help stay motivated as swimming becomes easier and easier.
1. Building Endurance
The next level on your swimming journey is to focus on building endurance and speed. This phase, spanning about 6 weeks, is where you'll start to accelerate and challenge yourself a bit more, gradually reducing rest times between laps and increasing the distance of each swim.
This stage will push you to grow – each session building upon the last, pushing you to extend your limits. Remember, progress in swimming, similar to every exercise, is incremental and requires patience and persistence.
|
Week 3-4 |
Week 5-6 |
Week 7-8 |
|
|
Building Endurance |
Introducing Intervals |
Increasing Distance and Reducing Rest |
|
|
Frequency |
3 times per week |
3-4 times per week |
4 times per week |
|
Focus |
Increasing endurance and improving stroke technique |
Building speed and endurance through interval training |
Further building endurance and speed, reducing rest times |
|
Routine |
Warm-up: 10 minutes of stretching combined with light swimming Main Set: Swim 8 x 25 metres with a 20-second rest between laps. Try to incorporate different strokes to improve technique and versatility. Cool Down: 5-10 minutes of gentle swimming or kicking with a kickboard. |
Warm-up: 10 minutes of dynamic stretching and light swimming Main Set: 1) 4 x 50 metres with 30 seconds rest (try to swim faster than your comfortable pace). 2) 8 x 25 metres with 15 seconds rest (focus on maintaining speed). Cool Down: 10 minutes of slow swimming, incorporating backstroke to relax the shoulders |
Warm-up: 10-15 minutes of mixed stretching and light swimming Main Set: 1) 4 x 100 metres with 45 seconds rest (try to keep a steady pace throughout) 2) 8 x 50 metres with 20 seconds rest (focus on speed) Cool Down: 10-15 minutes, including swimming and stretching |
2. Establishing a Regular Routine
The final stage of your swimming journey is about establishing a regular routine, marking a significant milestone where swimming becomes more than just an activity—it becomes a part of your lifestyle. This is where your dedication and hard work begin to pay off. You'll start swimming for longer, feeling stronger and not so out of breath by the end.
Week 9 and Beyond: Establishing a Regular Routine |
|
|
Frequency |
4-5 times per week |
|
Focus |
Maintaining endurance, speed, and incorporating technique work |
|
Routine |
Warm-up: 15 minutes of dynamic stretching and light swimming Main Set: Customise based on personal goals. A sample set could include: 1) 500 metres continuous swim (for endurance) 2) 10 x 50 metres at 1-minute intervals (for speed) 3) 200 metres kick, 200 metres pull, 200 metres swim (for technique) Cool Down: 15 minutes of gentle swimming and stretching |
3. Mix It Up
Once you have successfully included swimming into your workout routine and established a regular pattern, the next step is to keep the momentum going and to continue improving.
Start by energising your routine. Set specific time or distance targets, participate in swimming competitions or events, learn more advanced strokes or techniques, and incorporate other forms of cross-training to enhance your swimming performance.
Continue to seek ways to refine technique, increase speed, and build endurance to keep swimming exciting, motivating yourself towards progress and health.
4. Join a Group
Consider joining a swim club, master's swimming program, or fitness classes in the water. Swimming with others can provide social support, motivation, and even a bit of healthy competition. It's an easy way to improve your swimming skills, stay motivated, and thrive while enjoying the social aspects of swimming.
Getting into a swimming workout routine is a fantastic way to enhance your physical and mental well-being. It's a lifelong skill that can bring joy, health, and vitality. Remember, the key to fitness journey success is patience, consistency, and listening to your body. Don't rush the process; enjoy the water and the sense of accomplishment that comes with each lap.
Browse our range of swimwear at rebel and find the best gear that will help you plunge your way into swimming like the pros.
Swimming for Fitness FAQs
How to learn to swim?
Learning to swim involves a combination of understanding basic principles, practising foundational skills, and gradually building confidence in the water. The first step is to find a comfortable and safe environment, such as a local pool with qualified instructors. Taking lessons from certified professionals can provide structured guidance and ensure you learn the correct techniques from the start.
Consistency is key, so regular practice sessions are crucial. As you become more comfortable, you can start learning different strokes and focusing on improving your efficiency and endurance in the water. Remember, everyone learns at their own pace, so be patient with yourself and celebrate each milestone in your swimming journey.
What are the must-have swimming pool accessories?
Accessories can significantly improve the swimming experience, whether for fitness, competition, or leisure. Goggles and swim caps are the two primary essentials when swimming. For those focusing on training, hand paddles and kickboards are great tools for improving stroke technique and building strength.
Pull buoys can aid in developing upper body strength by immobilising the legs, and forcing the arms to do the work. A waterproof, UV-protective swim bag is crucial for keeping all these accessories organised and in good condition.
Is swimming good for weight loss?
Yes, swimming is an excellent exercise for weight loss. It is a highly effective form of cardiovascular workout that engages multiple muscle groups simultaneously, allowing you to burn a significant amount of calories in a relatively short period. Unlike other forms of exercise, swimming is low-impact, meaning it's easier on your joints, making it a suitable option for individuals of all ages and fitness levels.
Remember, all exercise can be a helpful tool to aid weight loss when used in conjunction with a healthy eating plan.
Does swimming build muscle?
The benefit of swimming is that it truly is a full-body workout that engages multiple muscle groups at once, including the arms, legs, shoulders, and core. Swimming provides a balanced muscle workout that can improve overall muscle definition and endurance. Over time, regular swimming sessions can lead to increased muscle mass and a more toned physique.
However, if you do want to increase the size of your muscles or physique, we recommend weight lifting, which focuses on isolated muscle groups and push-pull methods to put the muscles under adequate strain so that they will grow.
How to swim faster?
To swim faster, focus on perfecting your technique, as efficiency in the water is key. Start by ensuring your body position is streamlined to reduce drag; keep your body flat, align your head with your spine, and look straight down. Work on your kick, making it strong and consistent, but remember it should originate from your hips, not your knees.
To improve your speed, you can look to include some out-of-water exercises in your routine, like HIIT or running sprints. This will help to increase your VO2 max and increase your fitness levels overall so that when you're back in the pool, you will feel more explosive and dynamic.