Swimming is a complete workout – both for the body and the mind. One of the best forms of workout, swimming is a perfect option when one is looking for strength training and cardio workout. Water buoyancy provides 100% resistance which makes your muscles work hard and give results you are seeking at a shorter duration.
Swim workouts make every group of muscles in your body work together to achieve your fitness goals and this helps your heart to pump effectively, thereby, improving your heart health. Another benefit of these swim workouts is that there is nil impact on your joints and ligaments making them a viable option for people with injuries or disabilities looking for a workout regime that won’t further alleviate their injuries. All in all, water-based workouts whether swim-based or aqua yoga, or aerobics, or simply walking in the pool, are perfect for people of all age groups, gender, and fitness levels.
Are you just starting out and planning on which swim workouts to try out and not sure where to begin? Well, you are in the right place. We are here to guide you through your beginner’s water workouts.
Experts in the field suggest core stability exercises for beginners for them to maintain a straight stance in the water and maintain balance while working out. Squats, side planks, and deadlifts are great ways to develop strength in your arms and legs. A round of swimming will provide an adequate feel of the water and motivate you to move over to the next stage.
Here, the pace is of great importance – your pace. Do not be in a hurry to move from one stage to another.
3 best and simple swim workouts for beginners just starting out
Regular swimming is certainly beneficial but when you are looking from the fitness objective, a structured swim workout regime will be better and more beneficial than 200m or 500m laps in the swimming pool.
- Freestyle swimming 5*60 meters
As the name suggests, you have to swim freestyle in the water and get accustomed to the water and let your body feel one with the water. Slowly start concentrating on your style and incorporate smooth swimming and no splash.
Elongate your body and stretch as much as possible without hurting yourself while taking the laps.
Take 5 laps of 60 meters each covering a distance of 300 meters and rest for 30-60 seconds after each lap.
2. Prepare your body for the next stage
Start with a warm-up of 100 meters freestyle swimming, concentrating on your breathing and posture.
Slowly prepare your body for the next step with 4*25 meters kick and 20 seconds rest.
Finally, move ahead with 50 meters*6 laps of freestyle swimming with 30 seconds break.
Your focus should be smooth swimming and correct posture and speed to make the most of the workout without putting any undue pressure on your unaccustomed body.
3. The final stage – 1000 meters
More like an expansion of the second stage, this workout stretches to a distance of 1000 meters.
- 200 meters warm-up with freestyle swimming and 20 seconds break.
- 50 meters and 4 laps kicks and 20 seconds break.
- 50 meters stroke and 4 laps and 30 seconds rest.
- Finally, 50 meters and 6 laps concentrating on your breathing, posture, and speed.
It is imperative to cool your body down with 100 meters of freestyle swimming.
If you are a beginner and looking for a structured swim workout regime, reach out to our expert trainers to help you reach your fitness goals.