5 Swimming Exercises for Busy Schedule
5 Swimming Exercises for Busy Schedule
Swimming is the perfect whole body workout that can be both hard and gentle making it the best way to burn calories for both professionals and beginners alike. It relaxes your body and loosens your muscles, eliminating all the stress giving you a cool head. It is a low impact sport and thus is recommended for people recovering from injuries. It stimulates the release of endorphins and makes you feel good about getting a workout. A medium paced half hour of freestyle swimming can burn up to 255 calories. You can also use swimming to provide area specific workouts such. It is even advised for maintaining fitness during pregnancies. There are many more compelling reasons for you to take the dive into the cool pool and take a swim. But the only thing standing in between is your busy schedule. Don’t let that stop it from taking a passionate swim. Here are some swimming exercises that will help you fit in your workout regime in a busy schedule.
#1 Aqua Jogging or Water Running
Aqua jogging is similar to its land relative, but is more effective because of the resistance from water while running or jogging. It allows you to maintain your cardiovascular fitness and is a recommended exercise for people suffering from injuries. It helps injured people and people on the road to recovery to keep them fit and active. It is also used as a cross-training tool and is easily executed.
Aqua jogging is suitable to be done in any depth water, but it is usually considered safe to start suspending in the deep end with a foam belt. While running in the water you feel weight loss. If the water is chest deep your weight will be reduced by about 90% and waist deep water reduces your weight to half.
The heart rate elevation will remain lower due to the cooling effect of water compared to land jogging but the effects are stronger. As you may easily get bored during an aqua jogging, you can convert your swimming sessions into quality time by getting yourself a training partner or do it in social groups.
Doing an aqua jog is theoretically easy. Try to simulate the running position in the water. Maintain an upright position and lean forward slightly. Try to run in water as you would do on land by flexing your ankles, knees and hips. You can also move your arms briskly to give include an upper body workout.
Build up your intensity as you get more comfortable running around in water. Make time as the guiding parameter in measuring the intensity.
#2 Exercise with Training Aids
Exercising with training aids like pullbuoys and kickboards help you focus the workout on special areas and muscle joints letting you achieve maximum results. Pullbuoys are excellent for toning your arms while the kickboards are great for your leg muscles. These aid you in toning just your upper or lower body. These aids also help you focus on a particular swimming technique. You can adopt kick-only drills with the help of kickboards.
Training aids help you break down the components of a stroke and practice them separately. It lets you focus on your breathing and increase the endurance in certain parts of the body. Exercising using training aids is also easy with a little training.
Some more training aids that you can use for exercising are
Kickboards – can be used for a focused workout on the legs, hips and stomach. They also help in improving balance and buoyancy.
Swim fins – helps to build endurance in leg muscles.
Drag suits – increases the drag thereby makes you exert more force and burn more calories.
#3 Poolside Exercises
Try doing swim related exercises like triceps lifts, dips and pullouts.
Triceps lifts can be done by sitting on the edge of the pool with your legs submerged under water. Place your hands on thighs and then lift your body from the sitting position so that the thighs and your back are a few inches above the deck.
While doing dips, bring your body into the water in a way where your palms are placed on the deck and your back and legs are flush with the poolside. Continue doing the dips up and down slowly. Be careful not to overstrain your muscles.
You can practice pullouts in shallow or deep waters facing the pool’s gutter. Place your hands wide apart on the deck above you and pull your body out of water while keeping your elbows high.
Aquarobics is a type of aerobics specialized to be done in water. It is similar to the aerobics set in a gym with the distinctive feature that your feet will be under water and you will be standing in a pool. Aquarobics can be practiced even by non-swimmers as many techniques do not require a person to be swimming. But some parts of aquarobics may use lap swimming. Aquarobics has double benefits. It gives you the effects of a land aerobics combined with the less impact work out provided by water exercises. It involves the whole body and hence the resistance in water is more, you end up burning way more calories that you would if you had done the same moves on land. Aquarobics is also prescribed for people recovering from injuries due to its gentle nature.
To have the best effects, aquarobics must be practiced in waist to shoulder deep water. As the depth increases, the impact on the lower body is reduced. Aquarobics also eliminates the side effects found in normal aerobics like shin splints.
But the moves that you make during an aquarobics session may become ineffective if they are not positioned properly. You should look out for incorrect positions and make sure you follow the instructor properly. They are usually done in groups but with little training you can start doing them by yourself. However doing it socially gives you some time for socializing given your busy schedules.
#5 Swim Workouts for Cardios
You can follow the following work out ideas.
- Divide your workout into two phases of 20 to 30 minutes. Do fast paced sprints or swims in the first phase and then move on to the next phase where you can do an easy pace cardio swim.
Follow with a 5x 50 m sprint on any stroke style of your choice. Rest for 20 seconds and then do a 5 x 100 m sprints. You can then rest for a minute and then continue the workout with a medium paced, non-stop swim for 15-30 minutes.
- Do a 5 X 50 to 100 m sprint with the kickboard using flutter kicks/breast kick/ dolphin kick. Use swim fins and swim for 15-30 minutes non-stop. Make sure you stretch your legs well after using the kickboarding using flutter kicks.
You can also combine dips, pull outs, pushups, crunches, bicep curls and military press to your workout. After an intensive swim you can take a few seconds rest and move on to poolside exercises and organize other workouts by using kickboards and other training aids.
The following tips can help you maximize the benefits from a short work out.
HIIT stands for High Intensity interval training and is a great aid for a busy swimmer. It helps you get the maximum benefits from the few minutes you spend in swimming. You can swim as fast as you can or choose to tread on water in high speed non-stop for a small interval of time. Tread in a knee high water for 20-30 seconds very quickly. If you could continue an intensive workout for 20-30 minutes, the benefits can be doubled and tripled in extent. It improves your cardiovascular fitness, stamina and burns a lot of the spiteful slimy fat. Do an intensive workout for 30 seconds and then reduce the pace to a medium range and then repeat the same as many times as you can. You will be amazed at how much fat you could burn at a short time by such an intensive workout.
- By switching your swimming strokes in a session you can burn up to 200 calories more than a normal swimming session following where you use a single stroke. The best combination of strokes is the butterfly and the breaststroke. Swimming these two strokes for an hour can burn up to 700 calories.
- Reducing your resting periods in pool will help you increase the effectiveness of the workout. Set realistic goals so that you can swim longer and rest lesser.
- Set your goals and plan ahead when you go to the pool on what exercises you wish to do.
We have suggestions for you if you are looking for swimming lessons in Malaysia:
- MySwim Academy around Petaling Jaya (in-house)
- Berenang Itu Best (BIB) Swimming in Jalan Padang, PJ Old Town
- Putrajaya Swimming Class in Palm Resort, Putrajaya
- Swimming Baby Malaysia in Shah Alam
- LA Swimming Centre in Klang
- Swim School International Asia in Jalan Padang, PJ Old Town
- Mantaray Swim Academy in Pusat Akuatik Darul Ehsan, Shah Alam
- Master Swimming Academy in Jalan Tandang, PJ New Town
- Dolphin Swimming Academy in Bandar Warisan, Seremban
- Advanced Aquatics in the following locations:
- The Club@Bukit Utama, Mutiara Damansara
- Sri KDU School, Kota Damansara
- K Club, Taman Melawati
- Sri Damansara Club, Bdr Sri Damansara
- Valencia Township, Sg Buloh
- D’Club@The Peak, Cheras
- Sek Sri Suria, Hulu Langat
- Danau Golf Club, Bangi
- Mewah Club, Kajang
- Precinct 6 & 16, Putrajaya
- Cyberjaya Community Centre
- Putrajaya Pusat Maritim
- Condos, homes