Swimming for exercise?

Crapfestival

So, I recently received a hip injury while running, which is my usual form of exercise, which has once again put me out of commission for a bit in that regard. Not that it happens all the time, but it sucks to not be able to run for a week at a time every so often. So, I've decided to join the YMCA on the corner, and switch to a much lower impact exercise: swimming.

The thing is, I've never swam for exercise before. I know how to swim, but only have I ever done it for recreation (Freestyle is the only competitive stroke I know). So, for any swimmers out there, I just had a few questions for where I should start:

Should I pick up anything else for exercise aside from what I've got? (Goggles, trunks.)

What are some basic strokes I should perform or learn to make sure I get a good exercise?

What can I expect as far as etiquette for lane swimming?

If you guys can answer any of these, or just offer any advice for someone starting fitness swimming in general would be much appreciated. Thanks a lot.

nosnibor

I switched to swimming because jogging/walking was hard on my knees (due to obesity). I find it very relaxing and fun in a way that running never was for me.

1. You probably don't need anything other than goggles and trunks, (optional)maybe those little nose plugs, and maybe a cap if you have long hair. I don't even use goggles, but I'm not as sensitive to chlorine as some people are.

2. As long as you get your heart rate up, it probably doesn't matter what stroke you use. I don't really have what anyone would recognize as a competitive stroke, but I just go with what works for me to keep the heart rate up for 30 minutes or so. I'd worry less about distance than time spent swimming.

3. Not sure what you mean as far as lane swimming etiquette. In my experience people will leave you alone, although at a public pool you might have to deal with the odd kid wandering into your lane. If you're talking time limits, it will probably depend on demand and/or the policy of your pool. The place I go to is usually pretty empty when I go there, so lap swimmers can take all the time they want.

Dark_Side

You will do fine just jumping in and doing freestyle. I'm sure google has all sorts of good beginning swim routines, but you definitely want to develop a routine once you get get more experienced. I say this because my first time swimming for exercise I was barely able to make it down and back without tiring, but after awhile just swimming back and forth gets old, which is when it's a good time to develop some sets. You will also want to take some time to learn how to kick turn. Which will make you 100% more efficient when freestyle swimming.

Like this

I only swam at my college's open swim hours in their athletics pool, so for the most part, once you were in a lane, it was yours. Beyond that, you probably want to defer to people who are obviously more advanced.

For beginning all you need is a pair of goggles and trunks, as you get better there are a few other things you'll probably want to pick up as well. A kick board if your pool doesn't have them, special floats that go between your legs, fins, and I've even seen a few people with special hand fins too. Most of these are used for working specific parts of your body. For example the kickboard is used to work on your kicking and so on.

Swimming is a ridiculously great, low impact, high cardio exercise. And once you get into it, it almost becomes a little zen like when you're working out.

Oh, and eventually you're going to want to switch to a speedo. (Or as I call em, banana hammocks.) It's a tough moment the first time you have to walk out on the deck in that bad boy, but the difference in the water is crazy.

Newton

As far as etiquette goes, lanes are often divided into speeds, and you'll want to stay in a lane that matches your ability. The pool I go to has a slow, medium and fast lane, which are clearly labeled with boards at each end. If the place is pretty empty, you can swim in whichever one you want, but if it's crowded, it is pretty rude to either hold other people up or to be overtaking people all the time. Also, you always want to swim on the right side of the lane if you're sharing it with other people.

tsmvengy

Swimming is an awesome way to exercise - if you get your heart rate up it is the best calorie/hour exercise you can do.

Front crawl is definitely the stroke you want to be doing.

Goggles you definitely will want (and need if you wear contacts) since the chlorine is going to dry out your eyes. When I swim laps I usually wear jammers instead of trunks, I don't like all the drag trunks put on you. Also less embarrassing than the traditional speedo.

As for lane etiquette swim compactly, pick a lane going a speed you want to go and can go for a bunch of laps without stopping.

eternalbl

If you have blonde hair chlorine can turn your hair green too. There's a shampoo that's supposed to stop this, but I can't remember the name.

Hallucinogen

See if you can find a saltwater pool if chlorine becomes an issue. Even if it doesn't, it's better for your hair, skin and eyes whether you react to chlorine or not.

Phisti

As for lane etiquette swim compactly, pick a lane going a speed you want to go and can go for a bunch of laps without stopping.

As someone who has competitively swam for years this is my biggest issue now that I'm older and no longer on a competitive team. I can't stress enough how important it is for you to be in a lane that suits your speed and style of swimming. If you take frequent breaks use one of the slower lanes as the people in faster lanes will really need to be careful negotiating turns if you're stopped for a breather.

This will mean you get smacked by other swimmers (unintentionally) far less and you won't feel hurried, or need to stop to get out of the way of someone who is swimming faster or longer without stopping.

Swimming is the best exercise I've found as it can give a whole body workout without any significant joint stress. If you start swimming a lot I recommend learning other strokes to avoid repetitive stress injuries to your shoulders and to ensure you get a good overall body workout.

Go out there and have some fun. The pool is a great place for exercise, just try to be respectful of everyone from the dog paddlers to the guy going mach3 in lane 8... he'll make some waves, but he needs his exercise too.

wunderbar

yea, there are a *ton* of people who swim for exercise. I should know, I lifeguard at a pool. I used to swim 4x a week for exercise myself, but I have a bit of a shoulder problem, so I've cut that back to once a week now.

We have one guy that's been coming to our pool for almost 2 years who has lost 150 pounds doing nothing but swimming and eating better.

EWom

My only advice is if you've had in your younger years inner ear problems or were prone to ear infections get some of those earplugs. I didn't realize that I had suffered from ear infections as a kid, and when I started swimming a lot one summer I got some really nasty ear infections even though I thought I had cleaned out my ears after swimming.

Also, don't pee in the pool.

moocow

EWom wrote: »

Also, don't pee in the pool.

In a story I heard on NPR or BBC or something, 19% of adults surveyed said they pee in the pool.

Also, many people can't wipe their ass properly, and fecal matter floats around the pool as well.

Mmmm, sickness. I've been kind of grossed out by the pool at my condo complex since then and haven't gone to it.

[Michael]

For preventing ear infections, I've heard putting a few drops of 50% alcohol 50% vinegar won't kill you. When I first started scuba diving, I got an ear infection from diving in a pretty nasty lake. Now, I put a few drops of that mixture in my ear when I get home and I've had no problems. I can only assume it'd work just as well for pools as it does for lakes. I guess for swimming ear plugs would be easier, unless you find them uncomfortable.

wunderbar

moocow wrote: »

EWom wrote: »

Also, don't pee in the pool.

In a story I heard on NPR or BBC or something, 19% of adults surveyed said they pee in the pool.

Also, many people can't wipe their ass properly, and fecal matter floats around the pool as well.

Mmmm, sickness. I've been kind of grossed out by the pool at my condo complex since then and haven't gone to it.

Again, working at a pool, I know all the crap that's in it, literally. But that's why we chlorinate the water. We try to keep our pool around 1.5 ppm of Chlorine, and at that level it's enough to kill most anything in the water in under 30 minutes. Going for a lane swim after a public swim where the pool is filled to capacity for 3 hours is probably not a good idea, as that is when a pool is at it's worst, but any other time, you really don't have to worry too much about the water. It's treated and cleaned more than drinking water.

Eat it You Nasty Pig.

You're not going to get sick because you got in a public pool. You just aren't. They're properly chlorinated; nothing fluid-borne is going to live very long at all. They'll clear it for things like blood or fecal matter of course, but that's more because of the 'ewwww' factor than it is that you'd actually catch something from it.

Anyway, as far as etiquette, find a lane appropriate to your speed, and switch lanes if your speed changes (slower set, kicking, whatever.) Circle swim; this means stay to the right of the lane, just like driving (it's simple, but I'm amazed at how many people can't fucking get it.) If it's crowded you'll wind up in situations where people want to pass you; if you feel a tap on your ankle, that means stop a second and let them past.

I tend to echo the advice about improving your stroke. There's 'knowing how to swim' in the sense of being afloat and getting somewhere, and there's knowing how to exercise effectively. Lots of pools offer targeted adult lessons for people who want to learn how to get a better workout.

edit: popular etiquette says don't pee in the pool, but it doesn't really matter.

Crapfestival

Awesome, thanks a lot for all the advice, guys. Gives me more confidence in switching it up to swimming. Really helpful, all around.