Summer presents a great opportunity to dive into a new fitness routine, and swimming is one of the most refreshing ways to stay active while enjoying the warm weather. As a fitness activity, swimming can improve cardiovascular endurance and help tone muscles without the strain of high-impact exercises. It also guarantees a way to stay cool while still being active outdoors in the midst of the summer heat.
Swimming is considered one of the most accessible forms of exercise since it’s a suitable activity for all ages and fitness levels. For both beginners learning basic strokes and seasoned swimmers training for endurance or competition, a swimming routine can be easily adapted to individual needs and abilities. If all you need is a good swimsuit, some goggles, a swimming cap, and a kickboard, what’s stopping you from hitting your local pool or doing a few laps in the pool in your garden?
From finding the right gear to developing a consistent swimming regimen, here are some useful tips for incorporating swimming into your summer fitness routine:
1) Get the Essential Gear
Before you hit the water this summer, it’s essential to have the right gear tailored to your swimming needs. Start with a well-fitting swimsuit made from durable, chlorine-resistant material if you plan to swim regularly in pools. If you want swimwear that you can also use in open water or beaches, consider a suit designed for comfort and mobility.
Goggles are also crucial if you want to become more serious about swimming and swim for extended periods. They allow you to have clear vision while underwater, and they’ll also protect your eyes from chlorine or saltwater irritation. If you’ll be swimming outdoors, it’s best to look for goggles with UV protection.
You should also consider getting a swim cap and using it to keep your hair in place, especially if you have hair on the longer side. A cap will also aid in reducing drag, which will make your swimming technique more efficient.
Depending on your goals, consider additional training gear like kickboards and pull buoys. The former are rectangular boards you hold onto while kicking with your legs. A kickboard will help you isolate and strengthen your leg muscles, improve your kicking technique, and allow you to focus on lower body propulsion without using your arms for balance.
A pull buoy, on the other hand, is a floating device that you place between your thighs or ankles to provide buoyancy and help keep your legs afloat. This training aid will immobilize your legs, which will encourage you to focus on upper body strength and technique. Invest in a pull buoy if you want to work on your arm strokes and breathing coordination in particular.
2) Find an Ideal Place to Swim
There are numerous options for where you can swim and get some exercise. Check local pools at community centers, gyms, or public parks, as they often offer designated lanes that prevent swimmers from bumping into each other while in the water. You can also consider enrolling in classes that suit your swimming level and fitness goals.
When looking for a place to swim, inquire whether the facility requires memberships or offers day passes. In some cases, you may need to sign up as a member or purchase an entry pass for the day to gain access to the pool.
3) Take Things Slow
Regardless of your level of ability, if this is the first time that you’re making swimming part of your summer fitness routine, the key is to start slowly. This is important for your safety, especially if you’re completely new to swimming or haven’t swum regularly before.
It’s recommended that you begin with shorter sessions—around 20 to 30 minutes—to gradually build endurance and prevent overexertion. It’s also best to focus on maintaining a consistent pace and technique rather than pushing yourself to cover a specific distance or number of laps. Also be sure to incorporate rest and recovery days into your schedule to allow your muscles to adapt and to prevent burnout.
Once you gain confidence and stamina, you can gradually increase the duration and intensity of your swim workouts. But make sure to listen to your body and recognize signs of fatigue. It will help you avoid injury and enjoy your swimming journey as much as you’re meant to.
4) Work on Your Form Rather Than the Number of Laps You Can Take
Apart from taking things slow, prioritize improving your swimming technique rather than simply increasing the number of laps you swim. This will help you avoid injury and, in the long run, will contribute to developing sustainable workout habits. Working on efficient swimming form will also enhance your overall performance and enjoyment in the water.
While your workout regimen is still in its early stages, focus on maintaining proper form, like your body position, stroke mechanics, and breathing rhythm. You can also consider taking lessons from a certified swim instructor to refine your technique.
5) Come Up with a Consistent Swimming Schedule
Lastly, consistency is key to reaping the full benefits of swimming as part of your fitness routine. Start by setting realistic goals, like swimming two to three times per week, and incorporate these sessions into your weekly calendar.
It’s also a good idea to plan your swim sessions so that you prioritize your swimming workouts amidst other summer activities and commitments. Why not partner with a friend or join a local swim group or club as well for added motivation and accountability? It may be easier to stick to your routine when you have a support system. The best part about this is that you can all celebrate your progress together.
Swimming as a part of your summer fitness routine will offer a range of benefits to your physical and emotional health, from allowing you to burn some calories to giving you a good outlet for stress and anxiety. Once you’re ready, consider these recommendations to help you make swimming a rewarding and sustainable addition to your fitness regimen.
