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Fitness

Build Your Upper Body Muscles by Swimming

You’ve heard that swimming is a great total-body exercise. But did you also know that it’s especially effective at toning your upper body? Unlike running, swimming gives your arm muscles an excellent workout, whether you do the backstroke, front crawl, or the more challenging butterfly stroke.

Each type of stroke burns different numbers of calories. With the backstroke you’ll typically burn 500 - 600 calories an hour. With the butterfly, which gives your shoulder muscles a rigorous workout, you can burn up to 900 calories per hour, depending on your weight and metabolism. To build more muscle while burning fewer calories, try a shorter but more intense swim session.

Don’t forget another important muscle: your heart. Swimming is a great cardiovascular activity. Just twenty minutes a day three times a week gives your heart a healthy workout. You’ll also develop endurance and stamina in a low-impact setting.

While running or contact sports can be jarring to your body, swimming won’t put unnecessary stress on your bones. It’s the perfect lifelong fitness activity … and it’s fun. Who doesn’t like getting into the water to cool off and burn some energy? Jump in!

If you decide to swim in the open sea, stay safe. The buddy system you learned as a kid still applies: Always swim with another person. Muscle cramps happen. Currents change. Ocean swimming is exciting but unpredictable. Don’t leave it up to chance – swim with a friend, preferably someone of similar skill level, to keep both of you safe.

Many fitness centers now offer swimming pool workouts for adults of all swim levels, from beginning to advanced. Classes include deep water fitness, hydro-aerobics, and swim conditioning. Check to see what your local pool offers. You can tone your muscles, help your heart, and meet new people, all at the same time.

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