Swimming is an excellent choice for exercise any time of the year, but becomes especially popular during the warm summer months. People of all ages can enjoy swimming as a workout since it is a low impact sport that protects joints from damage. The health benefits that can be gained from swimming are plentiful. Swimming is an excellent cardiovascular workout, strengthens the lungs, and promotes weight loss through the formation of lean muscle groups.
Swimming Is a Cardiovascular Workout
Swimming is a form of endurance training that easily elevates the heart rate and stimulates the circulation. While swimming, all muscle groups are worked simultaneously, providing a challenging total body workout. The heart rate must increase in order to deliver additional oxygen to the working muscles. As endurance is built up over time, workouts will become easier. Workout length or intensity can then be increased to promote further cardiovascular strengthening. Workout intensity can be enhanced by incorporating interval training into the swimming workout. This can be done by interspersing sprints within longer, moderately paced sets of laps.
Swimming Exercises the Lungs
During lap swimming, breathing typically occurs every few strokes. Between strokes, the breath is held underwater. This lung exercise leads to increases in lung capacity over time. This can be very beneficial for older adults as lung capacity begins to diminish with age. Additionally, swimming can help children and adults with asthma. An article published in 2003 in the Journal of the American Academy of Nurse Practitioners identified several studies that have shown that swimming can decrease the severity of asthma symptoms. The increased lung capacity gained from swimming and the inhalation of humid air surrounding the pool can both help improve lung function and control asthma. However, indoor chlorinated pools can exacerbate asthma symptoms. Therefore, a well-ventilated pool environment is recommended for asthma sufferers.
Swimming Can Promote Weight Loss
A 130-pound person that is swimming at a moderate pace will burn approximately 240 calories every 30 minutes. Calories expended during this cardiovascular workout coupled with the resistance training of most major muscle groups leads to a reduction in overall body fat and an increase in muscle toning. Over time, the calorie consumption from the workout and increased metabolism derived from the replacement of fat with muscle can lead to a sizeable weight loss. However, for weight loss to occur, the diet must remain controlled. A research article published in 1997 in the American Journal of Sports Medicine showed that weight loss from swimming can be difficult because it is believed that the cold water in the pool stimulates the appetite. This is different from most other types of exercise that heat the body and, as a result, suppress the appetite.
Swimming is a water exercise that can provide many health benefits for children and adults of all ages. Access to swimming facilities in most communities is convenient and inexpensive. Outdoor pools provide an opportunity to soak in the sun during a workout, while indoor pools allow swimming exercise to be continued year-round.
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