Swimming is more than just a fun summer activity — it’s a full-body workout that benefits people of all ages and fitness levels. Whether you’re looking to burn calories, build endurance, or simply relax, swimming offers a low-impact and highly effective way to improve your health.
In this blog, we’ll explore:
- Types of swimming exercises
- Key benefits of swimming
- Best time to swim
- Whether to use the sauna before or after swimming
- Gym before or after swimming? What’s best?
🌀 Types of Swimming Exercises
Swimming involves a variety of strokes and techniques. Here are the most popular types:
1.
Freestyle (Front Crawl)
- The fastest and most common stroke.
- Works your arms, back, core, and legs.
2.
Breaststroke
- Easier to learn, great for beginners.
- Focuses on chest, thighs, and shoulders.
3.
Backstroke
- Performed on your back, ideal for spine alignment.
- Strengthens back and shoulder muscles.
4.
Butterfly Stroke
- An advanced stroke that requires coordination and strength.
- Works the chest, shoulders, core, and legs intensively.
5.
Aqua Jogging and Water Aerobics
- Low-impact exercises great for injury rehab or elderly fitness.
- Engages the core, legs, and arms without stressing joints.
✅ Health Benefits of Swimming
Swimming offers a wide range of physical and mental health benefits:
- Full-body workout: Tones muscles from head to toe.
- Low impact: Gentle on joints, perfect for arthritis or recovery.
- Improves heart health: Excellent for cardiovascular endurance.
- Boosts mental health: Reduces anxiety and improves mood.
- Increases flexibility and mobility.
- Promotes weight loss: Burns 400–700 calories per hour depending on intensity.
🕒 Best Time for Swimming
Wondering when to schedule your swim for maximum results?
✅
Morning Swim
- Boosts metabolism and energy.
- Great way to start your day.
✅
Afternoon Swim
- Body is fully warmed up, reducing risk of cramps.
- Ideal for high-performance or strength-based swimming.
✅
Evening Swim
- Helps relieve stress.
- Promotes better sleep.
Best Time Tip: Swim when your energy levels are high and your schedule allows consistency.
🧖 Sauna: Before or After Swimming?
Sauna therapy offers many wellness benefits, including improved circulation and muscle recovery. But when should you use it?
🔥 Sauna Before Swimming
- Warms up the body.
- Increases flexibility.
- Good before a light swim or stretch session.
⚠️ Avoid before intense swims: Sauna heat can reduce muscle performance and endurance.
💧 Sauna After Swimming
- Helps muscles relax.
- Speeds up recovery.
- Aids in detoxification and reduces soreness.
✅ Best Choice: Use the sauna after swimming for relaxation and recovery.
🏋️ Gym Before or After Swimming?
Should you hit the gym before or after your swim?
🏋️ Gym First, Then Swim
- Gym builds muscle and strength.
- Swimming afterward helps with active recovery and cool-down.
🏊 Swim First, Then Gym
- Good for warming up the body.
- Not ideal if you plan on lifting heavy afterward.
✅ Best Combo:
- 30–45 minutes gym workout
- 20–30 minutes swim
- 10–15 minutes in the sauna (optional)
This sequence maximizes muscle building, endurance, and recovery.
📅 Sample Weekly Routine (Beginner-Friendly)
|
Day |
Activity |
|
Monday |
Gym + Swim + Sauna |
|
Tuesday |
Swimming (Technique focus) |
|
Wednesday |
Rest or light walking |
|
Thursday |
Gym (Strength) + Swim |
|
Friday |
Swimming (Cardio laps) + Sauna |
|
Saturday |
Aqua Aerobics or Water Jogging |
|
Sunday |
Rest or Light Stretching |
🧩 Final Thoughts
Swimming is an all-in-one workout that supports your physical and mental health. When combined with gym training and sauna sessions, it creates a balanced, effective, and enjoyable fitness routine.
Whether you’re a beginner or an advanced athlete, incorporating swimming into your weekly schedule can make a significant difference in your overall well-being.
📌 Pro Tips for Best Results:
- Stay hydrated even in water-based workouts.
- Warm up before entering the pool.
- Use goggles and swimwear designed for performance.
- Be consistent — 3 to 5 sessions a week is ideal.
If you found this guide helpful, share it with your friends or on social media.
Have questions or want a personalized routine? Drop a comment below!