Swimming Workout Program
Starting a swimming workout program to lose weight is a great fitness choice for those who need a low-impact alternative. As with any form of physical fitness, care must be taken to not overdo it in the beginning. Eventually adding variety and length to the routine is important once endurance and strength increase.
- Consult a Physician: Make sure that you're in good enough shape to handle even a basic swimming workout program. While you won't be overexerting yourself in the beginning, it's important to get a routine check-up just to make sure your body is prepared for the extra activity. Your physician might also give you a physical fitness test to make sure that your cardiovascular health is solid enough to begin a workout regimen.
- Purchase a good suit and goggles: You'll most likely be spending a lot of time under water, so make sure to invest in a good pair of goggles. This will help you avoid potential eye irritation and allow you to navigate under water more comfortably. Try purchasing an athletic swim suit that is more durable for fitness routines.
- Consider purchasing additional equipment: If you want to focus on certain muscle groups during your swimming workout program, you can purchase paddle boards, kick boards and a pull-bouy. Try alternating a focus on the upper body with the lower body in order to increase muscle toning while avoiding fatigue. Equipment can also help you add variety.
- Start with 30 minutes: Don't try to outswim anyone else in the beginning. Start small and gradually work your way up to an hour, if you desire. Make sure to take breaks in-between periods of intense activity.
- Swim two or three days a week: Try to fit in a swim at least two to three days a week in the beginning for weight loss. Gradually increase your swimming workout program up to five days a week. While any increase in physical activity will result in weight loss, most recommend activity at least five days a week for an hour for sustained results.
- Consider a personal trainer or coach: If you're new to swimming and want to learn technique, consider hiring a personal trainer or swimming coach. They can help you design a swimming workout program according to your specific goals. A personal trainer will also help motivate you and keep you focused.
- Increase the workout intensity each week: Make sure to increase the length or intensity of your swimming workout program by no more than ten percent each week. You'll want to keep adding variety, intensity and length to the routine in order to avoid plateauing at a certain weight. One week try adding on an additional five to ten minutes.
- Set weekly weight loss goals: To keep yourself motivated, set weekly weight loss goals. Use your swimming workout program to calculate how much extra physical activity you'll be getting. Figure that into how much weight you'd like to lose and cut back on your caloric intake accordingly.