Swimming
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Muscles worked
- High load
- Cardiovascular
- Low load
- Core, Delts · Front, Lats, and Upper back
Not shown on the map: Cardiovascular
Primary muscles
Secondary muscles
How to do it
Pick a stroke you can hold with decent technique, stay long through the body, and breathe on a consistent stroke count rather than gasping randomly. Build distance gradually and rest between hard efforts. It puts zero load on the joints, so it is an excellent option when running or lifting is not available — just work on breathing before you chase speed.
Form cues
- Zero joint load
- Breathe on a consistent stroke count
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderNeck
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.