Swimming for Women's HealthSwimming is hands-down one of the best workouts for women. What other workout burns so many calories, firms every muscle, boosts metabolism, and de-stresses you like swimming does? And you don’t have to be an Olympic gold medalist to reap the benefits.

Swimming Blasts Calories

Swimming at a light pace can burn 500 calories an hour, and if you kick it up a notch, you can burn almost 700. Because water is denser than air, each movement recruits your muscles into a resistance workout. Without a single sit-up, the core gets toned in the process of simply moving in the water. And your metabolism gets fired up as you build lean muscle.

Vacation for your Joints

The other beautiful truth is that swimming is kind to your body. You become virtually weightless in water, putting no strain on your joints. You can swim almost every day without risking injury. Whether you’re recovering from an injury, pregnant, or a triathlete, swimming can give you a great workout.

Turns Back the Clock

Women of all ages can swim for their entire lives, which is fantastic because it can help you stay younger. According to research from Indiana University, regular swimmers’ blood pressure, cognitive functioning, cholesterol levels, and muscle mass are biologically 20 years younger than their actual age.

How to start a swim workout?

Most beginners jump into the water and plan to swim for a half hour. Five minutes later, they’re out-of-breath and ready to throw in the towel. It often takes a few weeks of training before your muscles and cardiovascular system adjust to working as a team to keep you afloat and moving.

The key to an effective swim routine is using intervals of rest and work, and using different strokes. It’s good to remember that even when you rest, your body, especially your heart, is still working. Unlike walking, your heart rate stays raised for at least 30 seconds after you stop. And because of the lean muscle you’re building, even after you’ve showered and dried off, your body is still burning calories.

Try this workout to begin: Swim four lengths of a 50 meter pool at an easy effort. Rest for 30-40 seconds, and then repeat five times. Try this workout routine three times a week for a few weeks. If you haven’t been in the water for a while, it’s fine to use a kickboard. You’ll still get a workout without having to coordinate your arms and legs.

So go ahead: Make a splash with one of the best workouts for women.