Lancashire Constabulary Sports & Social Club

Swimming is one of the few ways of getting exercise that improves your all-round fitness because it can boost strength, stamina and suppleness all at the same time. You can look at it as having all the cardiovascular benefits of running, but with some of the strength-building effects of weight training and some of the suppleness-promoting effects of dance classes.

Swimming uses all the major muscle groups, and is a demanding aerobic exercises that helps to keep your heart and lungs healthy. Swimming also helps to keep your joints flexible, especially in the neck, shoulders, hips and groin as your limbs and body move through the water.

You can increase your level of physical activity by swimming and therefore increase the amount of energy you burn up - a vital component of a weight management programme. Your doctor or the staff at your swimming pool may be able to help you in your aim to shed any surplus pounds. Or you can try a new initiative from the Amateur Swimming Association, Swimfit that gives support and guidance to those who swim for fitness, including those who want to swim to lose weight.

Another benefit from the strength and improved co-ordination you build up in swimming is the reduction in risk of falls and hip fractures in the elderly.

Swimming is kinder to your body than other sports

Swimming is, generally, kinder to your body than land-based exercise because your natural buoyancy in water helps you avoid the jarring knocks that can cause injuries. In water you weigh about a tenth of your normal weight, and the range of motion for the less fit person is much wider, as the water supports the weight of your limbs.

Therefore, it's a good choice for people who want to exercise, but who might have problems with weight-bearing land-based activities. For example, swimming might suit those who have arthritis or back problems, weight problems or are pregnant.

An added bonus for those with lung conditions, such as asthma, is that the air round a swimming pool is usually very humid, which makes breathing more comfortable.

Who can swim?

Swimming is an activity that people of all ages and all levels of fitness can take up, and is accessible to virtually everyone. From the unfit person taking his or her first few strokes in the shallows, to the competitive swimmer training for a race, swimming is a physical activity that anyone can perform at their own level.

Your body shape will, however, determine how fast you can swim for a given level of effort. So, while being able to swim faster is a marker of improving fitness try not to worry about the speed of other swimmers around you. What is important is improving your own speed and swimming for a reasonable length of time.

What muscles are used in swimming?

The particular groups of muscles used in swimming vary according to the stroke you use. But using a variety of backstroke, front crawl (freestyle) and breaststroke will use all major muscle groups: abdominals, biceps and triceps, gluteals, hamstrings and quadriceps.

How do you gain benefit from swimming?

Of course many people like to just splash around in the pool, and enjoy themselves. The popularity of 'leisure' pools with wave machines, waterfalls and slides pays tribute to the appeal of swimming as a playful activity. That is fine, and provides a low level of physical activity.

But those who want to gain the maximum health benefit from their time at the pool should decide on a more energetic programme, beginning with a warm up. This could be simply walking the route to the swimming pool. Or it could be a few minutes on an exercise bike, or just beginning your swim with easy and gentle strokes. The warm up gently warms the muscles to reduce the risk of damage and increases the heart rate.

If you are beginning a swimming-for-fitness programme and aren't very fit, start by swimming a length, followed by a rest for 30 seconds to a minute. Don't exhaust yourself by powering up and down the pool. Take it gently.

Over a few weeks you can increase the time you spend swimming. When you have developed a certain level of fitness you can adopt a programme of warming up with slow strokes for 5-10 minutes, followed by 20-40 minutes of continuous swimming with different strokes, ending up with a five minute cool-down period with slower, gentler swimming.

Swimming for that long 3-5 times a week should give you a good amount of aerobic exercise to promote the health of the heart and lungs. However this exercise will have no effect on the strength of your bones. That is why it is a good idea to walk or jog or other weight-bearing exercise because of the stress it places on bones, helping the bones to maintain or increase their mass.

Of course you can incorporate other forms of exercise in the water apart from swimming, either on your own or in classes. There is water walking, water aerobics (sometimes called aquaerobics), water yoga and stretching in water, just for starters. Your local pool will have details of classes available.

What equipment do I need?

You do not need a lot to go swimming. A comfortable swimsuit is all you really need, although a pair of goggles is worthwhile if you are swimming in a chlorinated pool. A foam board can allow you to do exercises that pay particular attention to legs or arms, but most pools can provide this for you.

Don't forget to enjoy yourself

Find a local pool you like and try to find time at least once a week to go for your swim. A club or class adds a social element and may encourage you to go, when you otherwise might not bother. In addition a club or class run by a coach may mean you work harder and complete a full session.

Try Cross-training

Swimming and cycling are perhaps the best cross sports that would benefit your overall running performance. See our other training advice articles:-

Running - By our veteran runner - PC Steve Broadbent

Cycling - By our accomplished cyclist - Ch Inspector Marc Vincent

Lancashire Constabulary Swimming Section

Lancashire Police has a strong tradition and many successes within the P.A.A. Swimming, Diving and Water Polo Championships and each year sends a strong team to compete against other forces – So if you are already a competitive swimmer contact the Swimming Section Secretary listed below and for those of you who get the swimming bug - who knows - take up the swimming challenge and you might find yourself competing!