Swimming Workout:

Well, it all depends on your shape. Optimal is to swim for 45 minutes. For example
6×25 meters. 1 min rest for 45 mins.
4×25 meters. 1 min rest for 45 mins.

And so on. Most efficient is freestyle and butterfly.

Swimming Fitness

Swimming fitness is one of the best low impact exercises for overall fitness and mental well being. It has many health benefits which can be enjoyed at any age.

Principle reasons for swimming to be regarded as an excellent fitness activity are as follows:

Swimming provides a great Aerobic Workout: The cardiovascular benefits of swimming are considered to be similar to land-based exercises such as running and cycling.

Works out all major muscle groups: Swimming is one of the few exercises that actually works out all major muscle groups. Due to the resistance of water, every stroke and kick will help tone your muscles.

Improves and Maintains Flexibility: Compared to land-base activities, swimming is a great exercise to improve and maintain joint flexibility. The neck, shoulders and mid section (spine) are the three major regions which benefit mostly from swimming due to the repetitive bio-mechanical movements of the different swimming strokes.

Exercise Joints without stress: In water the human body is 70-80% lighter than in air, therefore making the body buoyant. As a result of the fact that the water is supporting the body and gravity is less of an issue, the joints can work through their full cycle of motions without the stress incurred during land-based exercise. This is particularly beneficial for people who have chronic back or joint problems and people with weight issues, whose excess weight makes mobility difficult to participate in land based activities.

Pregnancy: Swimming is an ideal way to exercise during pregnancy. Women gain an average of 12 kgs during Pregnancy and as a result, muscles and posture are seriously overworked and put under strain. Due to the fact that swimming relieves the body of 70-80% of it’s weight whilst in the water, it is a great way to momentarily alleviate many of the aches and pains on your body caused by carrying a child. In addition, swimming is an great form of cardiovascular exercise which will improve your overall health and fitness and this can be beneficial for the birthing process.

Rehabilitation: When recovering from injury, swimming is considered one of the best activities to participate in. The human body is made up of 90% water and as a result it’s density is very similar to water, making it a great low impact activity. Many land-based activities place too much strain on injured joints so

Physiotherapists include swimming as a tool to aid in the recovery of injuries. It is common practice for professional sporting teams to use water as a means for recovery after the labour of physical competition.

Always consult your doctor or physiotherapist before embarking on a physical activity whilst recovering from any sort of injury or health ailment.

Stimulates Muscle growth: Swimming is a great exercise to stimulate muscle growth due to the resistance working against water. Obviously swimming is not comparable to a weights program because you cannot isolate individual muscle groups, but if you are looking to build natural muscle growth and strength without having to lift heavy weights and without straining your muscles, then swimming is ideal.

Stress Relief: Due to the fact that swimming is an activity which requires repetitive rhythmic strokes, extended periods of time floating with the sensation of weightlessness you may find that swimming can become as beneficial for stress relief as meditation. Many people use swimming to help then unwind, de-stress and relax. I find that during a swim, I have time to think about issues without distractions and it is a perfect way to end a hectic day.

Swimming is one of the best all round, low impact physical activities we can participate in. It is a great cardiovascular exercise which can improve and increase our overall fitness, strength, flexibility, muscular endurance, enhance physique, help with weight loss and aid in physical rehabilitation.

Swimming is also considered to be one of only a few physical activities which train nearly all major muscle groups in the entire body. The different swimming strokes highlight different muscle groups though all strokes generally work out all the same major muscles of the body.
Freestyle/Front Crawl

Calories Burned  by SWIMMING by different styles and conditions in 1 hour:

Exercise/Calories Burned per Hour    130 lbs    155 lbs    180 lbs    205 lbs
Swimming backstroke                          413           493            572          651
Swimming breaststroke                         590           704          817           931
Swimming butterfly                             649           774          899           1024
Swimming laps, freestyle, fast              590           704          817           931
Swimming laps, freestyle, slow            413           493           572           651
Swimming leisurely, not laps                354           422           490           558
Swimming sidestroke                            472           563           654            745
Swimming synchronized                         472           563          654            745
Swimming, treading water, fast               590           704         817            931
Swimming, treading water, moderate      236             281         327           372

Freestyleis one of the most popular swimming strokes used in training, so it is essential we understand which muscle groups are targeted and worked out whilst swimming.

The muscles used swimming freestyle are as follows:

Upper Limb
Thenars (hand muscles), Brachioradialis (forearm flex muscles), Flexor Digitorum Profundus (forearm extensor muscle), Biceps, Triceps, Deltoids (shoulder muscles)

Neck
Sternocleidomastoid (neck muscles),

Front Trunk
Pectorals (chest muscles), Serratus Anterior (side muscles), External Oblique (outer abdominal muscles), Rectus Abdominus (abdominal muscles).

Back Trunk
Latissimus Dorsi (back muscles), Trapezius, Spinus Erectors (spinal chord support muscles), Teres Major, Teres Minor, Rhomboid Major, Rhomboid Minor,

Lower Trunk
Gluteus Maximus (bum muscles), Abductor magnus (groin)

Lower Limb
Quadriceps (front of upper leg muscles), Hamstrings (back of upper leg muscles), Gastrocnemius (calf muscles), Tibialis Anterior (shin muscle), Abductor Hallucius (foot muscles, Abductor Digiti Minimi (foot muscles), Flexor Digitorum Brevis (foot muscles).

Breaststroke

Breaststroke is a popular stroke used frequently whilst training and is a great all round muscle workout. Although it is not as strenuous as the other three strokes it still requires almost all the body’s muscle groups to be exercised whilst performing the stroke, with emphisis on the lower limb and lower trunk region.

The muscles used swimming breaststroke are as follows:

Upper Limb
Thenars (hand muscles), Brachioradialis (forearm flex muscles), Flexor Digitorum Profundus (forearm extensor muscle), Biceps, Triceps, Deltoids (shoulder muscles)

Neck
Sternocleidomastoid (neck muscles),

Front Trunk
Pectorals (chest muscles), Serratus Anterior (side muscles), External Oblique (outer abdominal muscles), Rectus Abdominus (abdominal muscles).

Back Trunk
Latissimus Dorsi (back muscles), Trapezius, Spinus Erectors (spinal chord support muscles), Teres Major, Teres Minor, Rhomboid Major, Rhomboid Minor,

Lower Trunk
Gluteus Maximus (bum muscles), Abductor magnus (groin)

Lower Limb
Quadriceps (front of upper leg muscles), Hamstrings (back of upper leg muscles), Gastrocnemius (calf muscles), Tibialis Anterior (shin muscle), Abductor Hallucius (foot muscles, Abductor Digiti Minimi (foot muscles), Flexor Digitorum Brevis (foot muscles).

Backstroke.

Backstroke is a another stroke which exercise almost identical muscle groups as freestyle, with the major difference being that backstroke is swum on your back so therefore your face is out of the water and there is no need to twist your head to breath as in freestyle.

The muscles used swimming backstroke are as follows;

Upper Limb
Thenars (hand muscles), Brachioradialis (forearm flex muscles), Flexor Digitorum Profundus (forearm extensor muscle), Biceps, Triceps, Deltoids (shoulder muscles)

Neck
Sternocleidomastoid (neck muscles),

Front Trunk
Pectorals (chest muscles), Serratus Anterior (side muscles), External Oblique (outer abdominal muscles), Rectus Abdominus (abdominal muscles).

Back Trunk
Latissimus Dorsi (back muscles), Trapezius, Spinus Erectors (spinal chord support muscles), Teres Major, Teres Minor, Rhomboid Major, Rhomboid Minor,

Lower Trunk
Gluteus Maximus (bum muscles), Abductor magnus (groin)

Lower Limb
Quadriceps (front of upper leg muscles), Hamstrings (back of upper leg muscles), Gastrocnemius (calf muscles), Tibialis Anterior (shin muscle), Abductor Hallucius (foot muscles, Abductor Digiti Minimi (foot muscles), Flexor Digitorum Brevis (foot muscles).

Butterfly.

Butterfly stroke is the least used swimming stroke and probably the most strenuous of all four swimming strokes. It requires quite a lot of and effort propel you through the water and is considered the most challenging of all four strokes to swim with an emphasis on the back trunk and lower limb muscle groups.

The muscles used swimming Butterfly are as follows;

Upper Limb
Thenars (hand muscles), Brachioradialis (forearm flex muscles), Flexor Digitorum Profundus (forearm extensor muscle), Biceps, Triceps, Deltoids (shoulder muscles)

Neck
Sternocleidomastoid (neck muscles),

Front Trunk
Pectorals (chest muscles), Serratus Anterior (side muscles), External Oblique (outer abdominal muscles), Rectus Abdominus (abdominal muscles).

Back Trunk
Latissimus Dorsi (back muscles), Trapezius, Spinus Erectors (spinal chord support muscles), Teres Major, Teres Minor, Rhomboid Major, Rhomboid Minor,

Lower Trunk
Gluteus Maximus (bum muscles), Abductor magnus (groin)

Lower Limb
Quadriceps (front of upper leg muscles), Hamstrings (back of upper leg muscles), Gastrocnemius (calf muscles), Tibialis Anterior (shin muscle), Abductor Hallucius (foot muscles, Abductor Digiti Minimi (foot muscles), Flexor Digitorum Brevis (foot muscles).