Make sure to get one that is comfortable and durable. Swimsuit. Most swimming facilities require swimming suits. After counting the beats for ten seconds, multiply the number by six to get the heart rate. Check the pulse and count the number of beats during a ten-second period. Once the maximum heart rate has been determined, check routinely while exercising. In healthy adults with no previous history of heart disease, the maximum heart rate commonly recommended by physicians is the number "220" minus the age of the individual. Start by determining a maximum heart rate. ![]() It is a good idea to monitor the heart rate while swimming. A regular physical activity program can also help lower your blood pressure and cholesterol. According to the American Heart Association, just 30-60 minutes of physical activity 3-4 days per week can help reduce your risk for heart disease, stroke, and diabetes. Remember, the speed and distance is not as important as the amount of time you swim. Start slowly and build up to increase the limits. When starting a swimming routine, as with any other physical fitness activity, make sure to consult with a physician. Swimming has the added benefit of providing a total body cardiovascular workout unlike any other. For people who are overweight, swimming is perhaps the best way to exercise because it alleviates stress on the leg joints. In fact, combined with a healthy balanced diet, swimming regularly can help people lose weight as easily as other physical activities, such as running. Skeptics say it's impossible to lose weight swimming, but it is possible. People sometimes worry about swimming's influence on weight loss. Swimming is the ideal activity for many who can no longer bear the high impact and joint stress of running or jogging. ![]() As we age, it is important to consider adding low impact, aerobic exercise to the physical fitness routine. Regardless of ability level and experience, people of all ages can swim. For more information about this book, visit Starting a swimming routineĪre you considering becoming a swimmer? Good choice! Swimming is probably one of the most healthy, fun, challenging and low impact forms of exercise you can do. NOTE: The following article is a chapter excerpted from the book "It's Never Too Late" by Gail Kislevitz.
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