Dive Into Fitness


It’s time to amp up your training routines as we spring into summer. With the warmer weather just around the corner hopefully you’ve stayed positive and focused on your workouts during the winter months.

If you have overindulged and gained unwanted weight, don’t despair. As it starts to get lighter earlier and the temperature rises, now is a perfect time to start thinking about mixing up your training programs. We had a very positive response to my last blog on CrossFit/Cross Training which is fantastic and hopefully means a lot of you have kept on track. But what if you’ve slowed down or stopped training during the colder months and need a bit of a gentle kick start before embarking and attacking a more physical and demanding fitness program?

One of the best ways to ease yourself back into training that isn’t physically demanding on your body but produces great benefits is swimming. It is a fantastic way to improve muscle definition, strengthen your core and give you greater cardiovascular fitness. As with any training, you have the flexibility to perform interval training, distance work for muscle endurance and speed/strength workouts. 

Swimming will give you greater lung capacity, especially helpful for those that may suffer from asthma, allowing you to breathe better and increase your energy levels. To make your swimming program more interesting be sure to mix up your routines by adding a kickboard or hand paddles for greater resistance, which makes you work harder and therefore burn more calories for greater weight control. Plan your workout to suit your fitness level and swimming ability and remember you still need to hydrate when training in a pool or the ocean.

Try my basic routines to get you started and increase your intensity as you gain fitness and your cardiovascular system improves. Training equipment you will need in your kit bag include:

  • Goggles
  • Swimming Cap
  • Kickboard
  • Hand paddles
  • Leg float/foam buoy
  • Flippers

Endurance routine

Swim as many laps as possible in a 25 metre or 50 metre pool for 20/30/60 minute sessions, depending on your fitness levels, aim for 1 – 1.5km in 20 – 30 minutes or 2-3km in 60 minutes.

Interval training routine

Swim as fast as you can for a lap then rest for 30 seconds and repeat for 10 laps. Then continue to swim fast for 2 laps, rest for 1 minute and also repeat for 10 laps.

Kickboard with flippers routine

10 – 20 laps straight kicking only. Fantastic for the thighs and bum region.

Hand paddle with floating foam buoy between legs routine

10 – 20 laps using your arms only. Great for chest, shoulders and back conditioning.

Your health and fitness is a lifestyle choice. Until next time, 

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Important: This article is general advice only. For further advice or information on this topic, please consult your health professional.
Category: Fitness

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