Swimming for Fitness: Incorporating Swimming into Your Workout Routine


When it comes to working out, there’s no shortage of options to choose from. You can hit the gym, go for a run, practise yoga, or partake in a dance class. However, one workout that often goes underappreciated is swimming. Not just a recreational activity, swimming is also an incredible full-body, low-impact workout that offers numerous health benefits.

So, how do you incorporate swimming into your workout routine?

Begin by assessing your fitness and skill level

Before diving into swimming, assess your current fitness level. Are you a beginner, intermediate, or advanced swimmer? Your skill level will not only influence the types of workouts you can incorporate into your routine, but also how and where you should swim. For example, if you’re a beginner swimmer, it’s best to start out in the pool where there are lifeguards on duty rather than partake in an early morning open water swim at your nearest beach!

Get SMART, set goals

Determine what you want to achieve with swimming. Whether it’s weight loss, improved cardiovascular fitness, muscle toning, or stress relief, having clear goals will help you design a more effective workout plan. In order to be effective, goals should be SMART – specific, measurable, attainable, relevant and timely – as this method of goal setting has proven to help people achieve results.

Find a place to swim

As mentioned earlier, finding a place to swim should be guided by your ability. If you’re a beginner swimmer, locate a nearby pool where you can safely begin your aquatic workouts in a controlled environment. More experienced swimmers may opt for the ‘refreshing’ experience of open water swimming; in Melbourne, we’re fortunate to have numerous bay beaches that are relatively calm and safe. Swimming at surf beaches should only be reserved for the most experienced swimmers, and even then, it’s crucial to pay careful attention to conditions.

Devising a workout plan

As with any workout, it’s important to start slow and build up the intensity gradually when it comes to swimming. Just because you run or hit the gym regularly, doesn’t mean your muscles are prepared for the water. As with any workout, always warm up thoroughly first to prepare your muscles and joints and begin with some gentle laps at a slow pace to get your body accustomed to the water.

Keep it consistent

If you plan to incorporate swimming into your workout routine, it’s important to keep it consistent. Aim for at least two to three swimming sessions per week, and gradually increase the duration and intensity as you become more comfortable in the water. Consistency will help you achieve your goals – and you’ll find swimming far more enjoyable if you’re doing it regularly and your body is used to it. It’s much like running – the more you do it, the more enjoyable it becomes!

Seek guidance to get started

If you’re new to swimming or want to improve your technique, consider taking lessons from a certified swim teacher, as they can provide valuable feedback and help you refine your stroke. If you are wanting to incorporate swimming into your routine but either don’t know how to swim or don’t feel your skill level is high enough to get started, consider booking a lesson with a certified teacher at Aquastar Swim Schools. With adult swim lessons available, there is no better way to kick-start your fitness routine in the pool!

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