Aerobic swimming workouts are designed to help keep you in shape and to improve your swimming strokes. While many aerobic swimming workouts involve performing traditional swimming strokes, others involve performing unique water-based exercises that will tone your body in different ways. Aerobic swimming workouts range from breast stroke workouts to somersault workouts.
Cardiovascular Warm Up
This aerobic swimming workout is designed to warm up your muscles and prepare you for the additional exercises you will perform during the day. Start at the shallow end of the pool with your feet against the wall and one of your hands holding the edge of the pool. Start by swimming a freestyle stroke at a leisurely pace for two laps. After two laps, transition into a butterfly stroke for one lap. On your next lap, rotate over to your back and perform a backstroke for two laps. From here, perform six additional laps using a stroke of your choice. Try to perform this entire exercise without stopping for a break.
Kickboard Exercise
This aerobic swimming exercise is designed to work on both your hips and gluteus maximus. Start by hopping into the pool with a kickboard. Grab the kickboard firmly with both hands, making sure your hands are even with respect to both sides of the kickboard. From here, push off the side of the pool and start kicking toward the other side of the pool. Keep your head down and your eyes just above water level so you can see in front of you. Continuously kick, alternating between both legs. Perform 10 laps on the kickboard without stopping. After 10 laps, pause for 20 seconds but do not let go of the kickboard. Use the board to balance your weight and take your rest in the pool. Continue on for another 10 laps before getting out of the pool.
Water Tread Workout
This water tread workout will strengthen your arm and leg muscles. Swim into the deep end of the pool and begin to tread water. Instead of treading water with your feet, extend your arms out to your sides to start treading water with your arms. Make small circles with your arms to hold yourself up while extending your left leg toward the bottom of the pool. Extend your right leg out toward the side of the pool and hold this stretch for several seconds. According to Fitness Magazine, after several seconds you should quickly switch your legs to have your left leg facing the wall and your right leg pointed towards the bottom. Repeat this exercise until fatigued.
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