Wednesday, June 23, 2021

Swimming As A Form of Cardio - See What Lexi Has to Say

Swimming is one of the best full body workouts you can do. Swimming is great because it has low impact on joints, it is a cardio workout without putting too much stress on your body and it can be at your own pace! Since Tonicity Fit is a strength training studio, we often get asked about how often to do cardio, what kind, and when should cardio be incorporated. Many trainers feel differently about this topic, but according to the American College of Sports Medicine (ACSM), cardio should be done 150 minutes a week. That doesn’t mean you necessarily need to go running for that long. There are many forms of cardio, however swimming hits the trifecta. This means it increases strength, increases endurance and works your heart without adding stress to the body!

There are many different swimming strokes you can do which is great because you can find what works for you. Strokes include backstroke, breaststroke, sidestroke, butterfly and freestyle. Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you are using most of your muscle groups to move your body through the water. All of these strokes also burn a ton of calories. "A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068. To compare these numbers to other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour. And the elliptical trainer might burn just 365 calories in that hour.” (Healthline, 2020) 

So, no matter what reason you want to do cardio, try adding swimming into the mix! It’s safe for many different restrictions that you may be limited by on other forms of cardio. Enjoy the summer and cool off in a pool!

About Lexi Heckman:  

Lexi Heckman is a certified personal trainer at  Tonicity Fit Personal training Studio in West Chester.  Lexi has a strong love for health and wellness as well as helping others. She has worked within the fitness industry for 5+ years. Working as a recreation attendant, teaching fitness classes and later becoming a facilities supervisor and team leader. She found her love for fitness while working at the recreation center at West Chester University. There she changed her major to reflect that passion and recently completed her undergraduate degree.

To learn more about Lexi, Click Here.