The swimming workout is a great way to exercise your complete body, it is also a great low impact workout which means you need not worry about injuries or aching joints.
Swimming is mainly an aerobic exercise, which is also known as cardio. You are best using swimming if you wish to lose weight, rather than trying to gain muscle mass.
You will utilize many different strokes and swimming styles in the swimming workout. This will help you to work different muscle groups in different ways, providing you with a well-rounded and beneficial workout. You will use three alternate strokes, although you can incorporate your favorite stroke if you wish. Just don't focus on a single stroke for too long otherwise you won't be getting the most out of it.
Before we actually start the workout, make sure that you warm up first to prevent injury. To do this just swim for 2 minutes with each of these strokes at a casual speed, so swim for 6 minutes in all, before beginning.
Swimming is mainly an aerobic exercise, which is also known as cardio. You are best using swimming if you wish to lose weight, rather than trying to gain muscle mass.
You will utilize many different strokes and swimming styles in the swimming workout. This will help you to work different muscle groups in different ways, providing you with a well-rounded and beneficial workout. You will use three alternate strokes, although you can incorporate your favorite stroke if you wish. Just don't focus on a single stroke for too long otherwise you won't be getting the most out of it.
Before we actually start the workout, make sure that you warm up first to prevent injury. To do this just swim for 2 minutes with each of these strokes at a casual speed, so swim for 6 minutes in all, before beginning.
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The Swimming Workout
Begin by doing the "butterfly" swimming stroke. Begin by doing 20 fast strokes as quickly as possible before doing 10 additional strokes at a relaxed pace. The next stroke is freestyle.
Do this once you have completed the butterfly strokes. Freestyle for 30 quick strokes at your fastest speed before doing 10 more relaxed freestyle strokes. The breaststroke is the third stroke.
This is probably the most physically demanding stroke in this group. Once again start off with 20 fast strokes followed by 10 slower ones.
Once you have completed all of these strokes one after the other you have completed a single cycle, the target is to complete 8. However, it is important to start slowly and begin at a 4 cycle workout and work up to doing an 8 cycle workout as you progress in your routine. Try to do an extra cycle each time you return to the pool, this way by your 4th workout you should be completing 8 cycles.
Once you get used to doing eight cycles, you can increase the amount of fast strokes in each cycle. Ideally, you want to go all out for twenty seconds and then slow down for ten seconds and then repeat. If you follow this guideline, the eight cycles should only take four minutes.
This workout is based upon the 20 seconds on and 10 seconds off method which is known as the Tabata Protocol. It takes less time and is much more effective than the conventional slow and steady approach of doing aerobic exercises (running, biking, swimming).
You will eventually get to the stage in which you can complete all 8 cycles without much hassle, when you can do this add more cycles to your routine. You shouldn't do more than 5 additional cycles total to avoid over-training. With this kind of workout, you want to keep it around twenty minutes maximum.
If you are only using this particular workout routine, it can be successfully done about 3 times each week. If you are currently taking part in muscle gaining workouts then do the swim workout once a week, possibly twice.
Make sure that you're always watching for what is ahead of you to avoid bumping into the wall. It can be dangerous if you're going all out and bump your head into the edge of the pool. If you enjoyed reading about the swimming workout, check out my blog for more articles below in the RSS feed.
Do this once you have completed the butterfly strokes. Freestyle for 30 quick strokes at your fastest speed before doing 10 more relaxed freestyle strokes. The breaststroke is the third stroke.
This is probably the most physically demanding stroke in this group. Once again start off with 20 fast strokes followed by 10 slower ones.
Once you have completed all of these strokes one after the other you have completed a single cycle, the target is to complete 8. However, it is important to start slowly and begin at a 4 cycle workout and work up to doing an 8 cycle workout as you progress in your routine. Try to do an extra cycle each time you return to the pool, this way by your 4th workout you should be completing 8 cycles.
Once you get used to doing eight cycles, you can increase the amount of fast strokes in each cycle. Ideally, you want to go all out for twenty seconds and then slow down for ten seconds and then repeat. If you follow this guideline, the eight cycles should only take four minutes.
This workout is based upon the 20 seconds on and 10 seconds off method which is known as the Tabata Protocol. It takes less time and is much more effective than the conventional slow and steady approach of doing aerobic exercises (running, biking, swimming).
You will eventually get to the stage in which you can complete all 8 cycles without much hassle, when you can do this add more cycles to your routine. You shouldn't do more than 5 additional cycles total to avoid over-training. With this kind of workout, you want to keep it around twenty minutes maximum.
If you are only using this particular workout routine, it can be successfully done about 3 times each week. If you are currently taking part in muscle gaining workouts then do the swim workout once a week, possibly twice.
Make sure that you're always watching for what is ahead of you to avoid bumping into the wall. It can be dangerous if you're going all out and bump your head into the edge of the pool. If you enjoyed reading about the swimming workout, check out my blog for more articles below in the RSS feed.
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