ClickCease
+1-915-850-0900 spinedoctors@gmail.com
Select Page

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)

Professional Scope of Practice *

The information 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.

Blog Information & Scope Discussions

Welcome to El Paso Back Clinic's wellness blog, where Dr. Alex Jimenez, DC, FNP-C, a board-certified Family Practice Nurse Practitioner (FNP-C) and Chiropractor (DC), presents insights on how our 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 found on dralexjimenez.com, focusing on restoring health naturally for patients of all ages.

Our areas of chiropractic practice include  Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols.

Our information scope is limited to Chiropractic, musculoskeletal, physical medicine, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please feel free to ask Dr. Alex Jimenez, DC, APRN, FNP-C, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, APRN, FNP-C*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807
New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Texas & Multistate 
Texas RN License # 1191402 
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Masters in Family Practice MSN Diploma (Cum Laude)

Dr. Alex Jimenez DC, APRN, FNP-C, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card