Cardio exercises are necessary in maintaining the health of the heart, weight control and general stamina when it comes to keeping fit. However, is swimming a cardio exercise? In this article, we are going to have a look at the effects of swimming on your heart, muscles, and fitness in general.
What Is Cardio Exercise?
Cardiovascular exercise or cardio is any exercise that increases your heart rate and maintains it higher over a prolonged period of time. Cardio exercises can make your heart and lungs strong, blood flow better, calories burnt and your stamina is increased.
The following are some of the common cardio exercises:
- Running or jogging
- Cycling
- Jump rope
- Aerobic classes.
So, where does swimming fit in?
How Swimming Works as a Cardio Exercise
Swimming is a complete body exercise involving the use of several muscle groups simultaneously. In comparison to exercises on land, swimming offers resistance in the form of water; this means that your muscles will be more engaged and your joints would not be impacted as much.
Increases Heart Rate
When swimming, your heart beats quicker to provide oxygen to your muscles. Swimming can also be considered an effective cardiovascular activity, depending on the stroke and intensity, it can increase your heart rate to a similar level as running or cycling.
Burns Calories
Swimming is a good exercise that burns a lot of calories. A 155-pound individual average person is burned with an average of 223 calories in 30 minutes of moderate swimming. Even more intense strokes such as the butterfly or freestyle are burners and aid in the management of weight and fat loss.
Engages Multiple Muscle Groups
Swimming is not only good at working the heart, but also works the arms, legs, core and back. This is a complete body exercise, and thus swimming is different to other cardio exercises which usually focus on a certain muscle.
Types of Swimming That Count as Cardio
Not all swimming is equal when it comes to cardiovascular benefits. Some styles are more intense and raise your heart rate more effectively.
Freestyle (Front Crawl)
Freestyle is one of the most efficient and the fastest strokes. It keeps your body in constant motion and offers a good workout to the heart.
Butterfly
The butterfly is very vigorous and needs a lot of coordination. It makes the upper body and lower body work and your heart rate is greatly boosted.
Breaststroke
Breaststroke is not as fast but has cardiovascular benefits, particularly to beginners or those who prefer a less intense cardio activity.
Backstroke
Backstroke can be used to undertake a moderate cardio exercise. It is also less straining to the joints, yet it still uses core and back muscles.
Benefits of Swimming as Cardio
Swimming is not only cardio, but it is a complete body workout. Here’s why:
Low-Impact Exercise
Water also aids your body, which puts less strain on your joints and reduces the chances of getting injured. This is why swimming is a good exercise choice among individuals who have arthritis, joint pains, or those who have injured them.
Improves Lung Capacity
Swimming makes your respiratory system stronger. The more you train to master your breathing on each stroke, the bigger your lung capacity and this can be extended to other physical exercises.
Enhances Endurance
Swimming always aids the development of stamina. With time, your body becomes more effective in supplying oxygen to your muscles and this enhances endurance in the pool as well as in life.
Supports Weight Loss
Swimming is a good exercise that burns calories and this makes it a valuable addition to a weight-loss program. Exploring the concept of swimming in combination with a healthy diet will allow you to achieve your fitness objectives in a shorter time.
Reduces Stress
The mental health benefits of swimming are also present. The rhythmic movement, together with the calming influence of water, can make stress less and allow relaxation.
How to Make Swimming an Effective Cardio Workout
The most cardiovascular benefit of swimming is obtained by organizing workouts well.
Focus on Intensity
The intensity is just like in running or cycling. Swim in such a way that your heart rate increases and interpolate the moments of swimming faster and slower respectively in the short-term.
Mix Up Strokes
Different strokes will engage other muscles and will make your exercises interesting. Alternating between freestyle, breaststroke and backstroke is recommended to achieve the most benefits.
Swim for Duration
The goal is to get at least 20-30 minutes of nonstop swimming to have a good cardio workout. Other short swims can be good provided that you make them more intense with sprints or intervals.
Include Warm-Up and Cool-Down
Begin with light laps to warm the muscles and build up the intensity. Complete slower laps at the end to cool, which will help in avoiding soreness and injury.
Swimming vs. Traditional Cardio
How does swimming compare to running, cycling, or other classic cardio exercises?
Pros of Swimming
- Low-impact on joints
- Full-body workout
- Grows stronger and endures at the same time.
- Improves flexibility
Cons of Swimming
- Requires access to a pool
- May be awkward with amateurs to keep in proper form.
- Not as convenient as a run or a bike ride.
In general, swimming is actually as effective as any other cardio exercises provided that it is done regularly and using correct techniques.
Tips for Beginners
If you’re new to swimming, don’t worry! Here are some tips to make it easier:
Start Small – Start with shorter periods and increase as time goes on.
Take Lessons – Technique enhances efficiency and decreases fatigue.
Wear Swim Gear – Goggles, swim caps and fins may be helpful in promoting comfort and performance.
Measure Your Heartbeat – Have a heart rate tracker that is waterproof.
Be Consistent – Work towards a minimum of 3 sessions every week to achieve cardiovascular results.
Why Swimming Counts as Cardio
Surely, swimming is a cardio exercise. It gets your heart rate up, burns fat, and enhances stamina and is easy on your joints. You can be a beginner or an experienced swimmer but swimming into your fitness program offers you a great workout in terms of cardiovascular, muscle and mental health. When you need to enjoy a high-energy workout that is good exercise and is also cardio-protective to the body, it is possible that a plunge into the pool is the best move you have ever made.