Swimming tips for rookies ................................................................
Even if you’re the queen of your aerobics class or a champion at cycling
uphill, you may still tire quickly in the pool at first. More than almost any
other aerobic activity, swimming relies on technique. The following tips can
help you get the most out of your swimming workouts.Take a few lessons if you haven’t swum in a while. Beginners waste a
lot of energy flailing and splashing around rather than moving forward.Break your workout into intervals. For example, don’t just get into the
pool, swim 20 laps, and get out. Instead, do 4 easy laps for a warm-up.
Then do 8 sets of 2 laps at a faster pace, resting 20 seconds between
sets. Then cool down with two easy laps, and maybe a few extra laps
with a kickboard. Mix up your strokes, too. The four basic strokes —
freestyle, backstroke, breaststroke, and butterfly — use your muscles
in different ways.
If swimming is your bag, join a Masters swim club. These clubs, located
at university and community pools nationwide, are geared toward adult
swimmers of all levels. A coach gives you a different workout every time
you swim and monitors your progress. Best of all, you have buddies to
work out with. Don’t worry about being slow; the coach will group you
in a lane with other people your speed. If you have a competitive spirit,
you can compete in Masters meets, where you swim against others who
are roughly your speed.If you find swimming a big yawn but enjoy being in the water, try
water running or water aerobics.Water running is a pretty tough work-
out because the water provides resistance from all directions as you
move your legs. It’s an excellent workout for injur0ed runners because,
even though it’s nonimpact and easy on your joints, it helps maintain
aerobic conditioning. Don’t assume that water aerobics is for little old
ladies in flowered caps. With the right instructor and exercise program,
you can get a challenging water-aerobics workout. Water running can be
even tougher.Snowshoeing ................................................................................................
Suzanne loves the snow but hates downhill skiing. She doesn’t understand
the point of standing in line for 45 minutes while icy wind whips through your
$400 parka — all so you can whoosh down the mountain in three minutes,
stand in line, and risk frostbite all over again. Plus, she’s a klutz, so she
navigates moguls with her skis pointed in that dorky V-shaped position.158 Part III: Getting to the Heart of the Matter