Here's about swimmming.
Regular swimming builds endurance, muscle strength and cardiovascular fitness. Swimming tones your upper and lower body because you're using almost all of your major muscle groups. There is low risk for swimming injuries because there's no stress on your bones, joints or connective tissues due to buoyancy, and the fact that you weigh one-tenth less in water.
Start slowly; experts recommend that beginner swimmers start with 12-20 minutes of swimming. Once your strokes become more efficient, your ability to swim longer will, too. For exercise purposes, the best stroke to use in the pool is freestyle - move your arms in a windmill motion while your body pivots and you breathe on the side of the arm that's out of the water.
To keep your swimming routine fresh, mix up the freestyle stroke with other strokes and you'll be working different muscles for a more effective workout every time. Not sure about technique? Take lessons at your local YMCA, YWCA or community center. Detailed descriptions of common swimming strokes (including pictures) are available online through a variety of resources.
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