Swimming workouts burn fat, trim inches and help you get stronger, fitter and healthier than ever! No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout. So go ahead: Make a splash with one of the best workouts for women!
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Why Water Works
The body-shaping benefits of swimming workouts are the result of a perfect storm of calorie burn and muscle recruitment. An easy swim burns around 500 calories an hour, while a vigorous swim can torch almost 700. And because water is nearly 800 times denser than air, each kick, push, and pull is like a mini resistance workout for your entire body—especially your core, hips, arms, shoulders, and glutes. So in addition to blasting calories as you swim, you build lean muscle, which ignites your metabolism so that you burn more calories once you’ve showered and dried off.
Kind to your body
The irony is that while swimming makes you lean and mean, it’s also kind to your body. Water basically neutralizes gravity, so you become virtually weightless when immersed, giving your joints a much-needed vacation. You can swim almost every day without risking injury. You can’t say the same for running or strength training. Whatever sport you practice as a woman, you still need cover.
Helps you stay younger
And that makes swimming something you can do for your entire life—a major bonus because it can literally help you stay younger. Research shows that habitual swimmers are biologically up to 20 years younger than their actual age. The data, which were presented at an American College of Sports Medicine Conference, revealed that a swimmer’s blood pressure, cholesterol levels, cardiovascular performance, central nervous system, and cognitive functioning are all comparable to someone far younger.
Most newbies hit the pool with high expectations. They jump into the water all gung-ho and plan to swim for a solid half hour. Four minutes later, they’re inevitably hanging onto the edge, feeling completely defeated. That’s because training in water requires your cardiovascular system and muscles to work differently than they do on land. Your lungs have to adjust to a new way of breathing.
Try this starter workout
Swim four lengths of the pool at an easy effort (catch your breath at the wall between lengths if you need to). Rest for 30 seconds. Repeat five to 10 times. Try that two or three times a week for the first two weeks. If you haven’t swam for a while, use a kickboard for the first four lengths. It will help you get used to swimming without having to coordinate your arms and legs.
Found on: http://www.womenshealthmag.com/