Swimming Exercise Plan

Going to the swimming pool can be fun and relaxing, but swimming is also a great way to exercise and get a workout. Being in the water helps take pressure and weight off the body and joints, reducing any pain after the workout. Because exercising in water creates a low-impact workout on the body, a swimming exercise plan may be ideal for people who are overweight or elderly. Using the right tools and techniques in the swimming pool will help increase your strength and give you the exercise plan that fits your needs.

Things You'll Need

  • Waterproof watch
  • Kick board
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Instructions

    • 1

      Determine what kind of routine is ideal for you and how much time you would like to spend swimming. Speak to your doctor for recommendations about how long and vigorously you should exercise. Your doctor may suggest a specific length of time for aerobic or cardio exercises. Set aside an hour three or four days a week to practice your swimming exercise plan.

    • 2

      Get your body ready by doing poolside lifts and dips. To do a lift, position yourself on the edge of the pool with your hands at your sides. Slowly lift yourself up and maintain your balance for five seconds. Lower yourself down and rest for five seconds. To do a dip, keep your hands on the edge of the pool and slowly move the lower half of your body into the water. Straighten your arms, lifting yourself out of the water. Hold the position for five seconds and ease yourself back down to rest for five seconds. Repeat these exercises three times. The more often you practice, the longer you will be able to hold yourself and you can accomplish more repetitions.

    • 3

      Swim in 30 second intervals. Swim at a steady pace, pulling yourself with your arms for 30 seconds. Rest for 30 seconds and repeat ten times. If the pool area does not have a clock that is visible, use a waterproof watch with a second hand to time yourself.

    • 4

      Kick around the pool in 30 second intervals. Position the kick board under your chest and hold it in position with your hands. Use your feet to propel yourself for 30 seconds. Rest for 30 seconds and repeat ten times.

    • 5

      Use different variations of swimming to help tone different parts of the body and keep your exercise plan exciting. Do 30 second intervals of the breaststroke or backstroke instead of kicking or swimming.

    • 6

      Increase your workout each week. Start by slowly increasing the time you swim and decreasing the time you rest. Be sure not to increase your exercise times by more than 10 percent on a weekly basis. This will help decrease the chances of exercise related injuries.

    • 7

      Set realistic goals. Time how long it takes for you to swim the length of the pool at a steady rate. Practice for a week and accomplish the same length in ten seconds less than before.