Swimming in a pool, lake, or ocean is an excellent way to exercise without feeling like you’re melting in the heat. Plus, it’s a full-body workout that is gentle on the joints. Ironman and USA Triathlon coach Heather Casey shares two quick beginner workouts, one for the pool and one for open water. Before you get started, here are a few helpful tips from Casey:
• Keep water bottles nearby. Just because you don’t feel sweaty doesn’t mean you aren’t losing fluids.
• Invest in some dark-lens or reflective goggles to help block the sun and the glare from the water.
• Swimming in open water? Stay safe by bringing a partner. Warm up on dry land. Remain close to the shoreline, and even if you’re an experienced swimmer, breathe every other stroke. It’s easier to become breathless in open water. If you do, head back to shore at an easy pace.
These workouts burn approximately 367 calories (a 30-minute swim for a 150-pound person).
30-minute pool workout
Interval targets are set by a rate of perceived exertion (RPE) scale of 1 to 10; 10 is the hardest.
The warm up: Go for a 100-yard swim at RPE of 4 to 5, then a 50-yard swim with kickboard at RPE of 5 to 6.
The workout:
• 25-yard swim at RPE of 4; 25-yard swim at RPE of 6
• 25-yard swim at RPE of 6; 25-yard swim at RPE of 4
• 50-yard swim at RPE of 4
• 50-yard swim at RPE of 6
• Repeat these four intervals
• 100-yard swim at RPE of 4 (cooldown)
RELATED: 10-Minute Lower-Body Water Workout
30-minute open-water workout
Dry land warm-up: Arm circles and shoulder shrugs on shore.
Swim warm-up: 8 minutes of 1-minute out-and-back intervals from the shore at RPE of 4.
The workout:
• 4-minute swim at RPE of 4
• 30 seconds treading water
• 2-minute swim at RPE of 6
• 2-minute swim at RPE of 4
• 30 seconds treading water
• 2-minute swim at RPE of 4
• 2-minute swim at RPE of 6
• 30 seconds treading water
• 4-minute swim at RPE of 6
• 30 seconds treading water
• 2 sets of 3-minute swims at RPE of 4, treading for 1 minute in between (cooldown)
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Professional Scope of Practice *
The information herein on "This Beginner Swimming Workout Burns Major Calories in Just 30 Minutes" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Welcome to El Paso's Premier Wellness and Injury Care Clinic & Wellness Blog, where Dr. Alex Jimenez, DC, FNP-C, a Multi-State board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our multidisciplinary team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those on this site and on our family practice-based chiromed.com site, focusing on naturally restoring health for patients of all ages.
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Dr. Alex Jimenez DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN
email: coach@elpasofunctionalmedicine.com
Multidisciplinary Licensing & Board Certifications:
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182
Multi-State Advanced Practice Registered Nurse (APRN*) in Texas & Multi-States
Multi-state Compact APRN License by Endorsement (42 States)
Texas APRN License #: 1191402, Verified: 1191402 *
Florida APRN License #: 11043890, Verified: APRN11043890 *
License Verification Link: Nursys License Verifier
* Prescriptive Authority Authorized
ANCC FNP-BC: Board Certified Nurse Practitioner*
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice MSN Diploma (Cum Laude)
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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Licenses and Board Certifications:
DC: Doctor of Chiropractic
APRNP: Advanced Practice Registered Nurse
FNP-BC: Family Practice Specialization (Multi-State Board Certified)
RN: Registered Nurse (Multi-State Compact License)
CFMP: Certified Functional Medicine Provider
MSN-FNP: Master of Science in Family Practice Medicine
MSACP: Master of Science in Advanced Clinical Practice
IFMCP: Institute of Functional Medicine
CCST: Certified Chiropractic Spinal Trauma
ATN: Advanced Translational Neutrogenomics
Memberships & Associations:
TCA: Texas Chiropractic Association: Member ID: 104311
AANP: American Association of Nurse Practitioners: Member ID: 2198960
ANA: American Nurse Association: Member ID: 06458222 (District TX01)
TNA: Texas Nurse Association: Member ID: 06458222
NPI: 1205907805
| Primary Taxonomy | Selected Taxonomy | State | License Number |
|---|---|---|---|
| No | 111N00000X - Chiropractor | NM | DC2182 |
| Yes | 111N00000X - Chiropractor | TX | DC5807 |
| Yes | 363LF0000X - Nurse Practitioner - Family | TX | 1191402 |
| Yes | 363LF0000X - Nurse Practitioner - Family | FL | 11043890 |
