The Best Summer Cardio Workout You’re Not Doing…Yet!
Summer’s HERE and it’s gettin’ HOT! 🔥 🔥 When the weather’s warm, I love to hop in the pool for a swim workout. I first started swimming in high school when I did a brief run on the swim team for one season. After that I didn’t pick it back up again until years later when I started competing in triathlons. At first, it was the most intimidating part of the sport. Now I love it!
I like to mix up my cardio and swimming is the perfect way to do that. Water is dense and it takes a lot of resistance to push through, so swimming is an amazing total body toning workout, too. It’s also a form of meditation for me. I count my breaths and just enjoy the silence and tranquility of the water.
Today I’m sharing one of my favorite swim workouts ~ plus all the amazing benefits of the sport. If you’re new to swimming, no worries! We have tons of tips for getting started and this workout is for everyone, whether you’re a newbie or have Katie Ledecky skills!
Now let’s make a splash! 💦
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Check out swimming’s amazing perks…
Tone your total bod
Swimming is perfect for total body toning and low impact cardio. Water is about 800 times denser than air, so swimming puts your muscles under constant resistance while being a lot easier on your joints than running. It’s a great option if you’re recovering from an injury or need to give your knees a little break. Bonus: swimming tones those tricky muscle groups like lats, deltoids, and traps.
Get the ultimate endurance workout
Trying to amp up your Sunday Runday? By getting your heart rate up in the water, you’re pushing your lungs to work at their full capacity and use oxygen more efficiently. The stronger your lungs become, the lower your resting heart rate and blood pressure will be, so you’ll notice a boost in your endurance that you’re going to love. This means you’ll power through your Booty Calls with more strength and your heart rate will return to normal more quickly.
Dive into the fountain of youth
You can keep your heart, brain, and nervous system young by splashin’ around! A study¹ shows that people who swam regularly had much healthier muscular, heart, and lung function than average.
Boost your brain power
The Journal of Physiology found that blood flow to the brain was boosted by 14% when you’re under water². You know the feeling when your mind is clear and your focus is on point? That’s exactly what swimming does for you!
New to swimming? Here are our top tips to dive in!
When you begin incorporating swimming into your routine, you’ll notice your whole body start to feel stronger — that’s what makes it such an amazing workout. Check the tips below and get workin’ in the pool!
Grab your gear
Lots of pro swimmers use earplugs — don’t be afraid to try them if you feel like water is getting into your swim cap. Yes, your cap!! You can rock it and it will save your hair from the chlorine. You won’t have to worry about dryness or discoloration in your locks, plus it makes for a great selfie when you’re checking in! 😉 And don’t forget your goggles! They actually make a huge difference in the way you swim and your ability to work out harder.
Start strong and simple…and don’t forget to breathe!
Go at your own pace. Start with just 10 – 15 minutes and build up from there. Freestyle is the most natural stroke, so your body will get into the rhythm of it the fastest. The tricky part can be mastering the breathing, but we’ve got a tip for that too! Just like any other workout, breathing is one of the most important aspects of powering through your laps with strength and control. Make sure you’re exhaling into the water. When you turn your head, take a big deep breath. Once you find the rhythm of your breath, you’ll feel so powerful.
Get the technique down
When your hands enter the water, keep your palms flat and your fingers pointing down. Your arms and hands should pull straight back — try not to cross the midline of your center. This simple tip will help you maximize your strokes and sculpt those sexy shoulders. Focusing on where you’re going in the pool is another simple way to get the best results. Pro-swim tip: Follow the black line on the bottom of the pool to keep yourself swimming straight.
Grab a girlfriend
Everything is better with a gal pal by your side…especially trying something new! ;)
Refuel…the delicious way!
Swimming is a calorie blaster and it works your whole body, so it’s super important to replenish your muscles with protein. Fuel up with the a Tone It Up Protein smoothie! The Tropical Paradise Smoothie is perf poolside!
Make sure to check in with us on Insta after doing your new swim workout! We wanna see those swim caps and goggles 😎
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