This low-impact sport has a lot to offer.
How often should you swim for fitness?
When it comes to actually getting in the water, start slowly and ease your way into a swimming routine. Swimming is a challenging sport, and even the fittest athletes can struggle with it at first, says Doherty, so don’t be discouraged if just three minutes of straight swimming in the pool leaves you winded. Start with 20- to 30-minute sessions, and swim one length at a time, suggests Doherty.
From there, slowly ramp up your duration and distance, and be as consistent with your routines as you can.Andrew Stasinos , NSCA-certified personal trainer, ASCA Level 2 certified swim coach, and USAT Level 2 certified triathlon coach, tells SELF. Even if it’s only 10 minutes a day, it all adds up! If you’re able to consistently swim three times a week, you should see big improvements in about six weeks, says Doherty.
Final tip: Once you get into a swimming routine, don’t be afraid to mix up your workouts. “Most people that go into swimming just want to swim back and forth, and then they get bored,” says Doherty. Keep things interesting by joining a group swim lesson, class, or workout. Or if you prefer to stroke on your own, add variety to your workout by incorporating different strokes and drills.
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