How to Use Swimming to Get Fit
Swimming is a powerful way to improve strength and cardiovascular health.

Frequency: Swimming three times a week is recommended to build stamina and to maintain peak performance. Regular short sessions produce more health benefits than irregular long sessions.

Variety: Use a variety of styles, such as the front crawl, the back stroke, the breast stroke and the butterfly. Learn which muscles are exercised by different strokes. Consider professional instruction, as good technique increases the health benefits. Vary your speed between fast and moderate.

Measurement: Swim in measured bursts, starting with 30 seconds followed by a rest. Increase the time incrementally until you’re comfortable swimming for 30 minutes.

Equipment: Goggles protect your eyes from chemicals, and a cap reduces your drag. Fins and kickboards exercise the legs, while pull-buoys and hand-paddles challenge the upper body.