Swimming Smart

One of the best forms of cardio I've found is swimming because not only is it a great heart rate buster, it works every muscle in your body at the same time.

I resisted trying swimming for exercise for a long time because I felt it would be boring, and too hard. But when I injured my knees from running I had no other choice. So I started out slow, walking the length of the pool for a lap and swimming for one. I built up my endurance, for my muscles and my lungs, and when I swam for 20 minutes straight without stopping it was a sense of accomplishment and empowerment that I didn't get from running. It was so much harder, encompassing all parts of physical fitness: strength, lung capacity, conquering the mind that says 'I can't do it,' and building up endurance.

A couple of tips to swimming: get a pair of goggles, they will help regulate your breathing because you'll have the ability to swim with your head in the water. Try to take a breath of air every third stroke by looking straight up underneath your arm as it raises over your head. Breathing this way will keep you from breathing in and out too quickly and tiring you out too quickly.

When stroking your arms in freestyle, use your shoulder muscles to start the movement in your arms. This will keep your arm muscles from wimping out on you and give you a more complete workout.

When kicking, keep your legs straight so as not to damage your knees in the same way running does. Plus that makes the movement come from your glutes, working the whole leg instead of just the thighs.

Be patient. If you tire out, take it slow and walk for a lap or two. This is still a great workout for your muscles and will give your lungs a chance to recover. Swim slowly, allowing longer deep breaths and control your out breath to last the three full strokes.

Switch up your styles. Try 2 laps freestyle, one lap backstroke, one lap breast stroke, and one lap side stroke (switch sides on the second half of the lap). This will allow your breathing to change with each different type of stroke, and will use all of your muscles in different ways. Repeat this sequence for at least twenty minutes, talking walking laps if needed.

Then watch as your body transforms, becoming tighter all over, burning calories faster and keeping your strong heart beating for a long time.