Swimming Pool Fitness: Get the Most out of your Laps

Swimming is fun - and great exercise. But if you are not used to swim for long stretches at all, it can be pretty strenuous. Don’t get discouraged if you can’t swim for a full half hour at a time at first. Your body has to adjust to the new way of breathing. Swimming really does require every muscle in your body to move and stay afloat. Since it really pays off to swim the right way - here are the movements of the three basic strokes:

Freestyle
This style burns the most calories. Think icecream scoops while you swing your arms alternately in an arch above the surface; push the water back until your hand reaches your hip. Than lift your arm at the side of your torso starting with the elbow and swing for another arch. Your legs should be as straight as possible and move up and down in a scissor like motion without splashing the water.

Breaststroke
Make sure your head is in not craned above the surface, which would be strenuous on your neck. Professional swimmers just have the eyes above the water, the lower portion of the face is actually below the surface and just comes up to get a breath. To get the best workout you need to sweep through. Put your palms together and stretch your arms out above your head. Rotating your palms outward you pull back until your hands almost reach your chin, than bring your palms together again in front of your chest and reach up again.

For the leg movement simply remember the sequence: “Chicken, airplane, soldier.” For chicken bend your knees and bring your heels toward your but, airplane means to stretch your legs back and outwards and for soldier push your legs together as you extend your arms forward.

Backstroke
The perfect way to relax your back: Make sure you look straight up to the sky, so that your head is aligned with your spine. When you reach back with your arms think of the letter Y, than simply push the water towards your toes with your palms. For the legs use a simple scissor kick.

If you are not used to swim for long stretches at all, use a kickboard to help you stay afloat and practice your legs separately. You can also practice the moves with arms and legs separately while standing in the water or holding on to the side of the swimming pool.