Dive Into A Whole Body Workout

Bored with grinding out mile after mile on the treadmill or stationary bike? Even if you really enjoy extended-duration cardio training, sometimes it's hard to fit one of those demanding sessions into your busy day. According to a study published in the European Journal of Applied Physiology an all-out 100 meter swim provides a taxing workout, especially for upper body muscle groups.

Don't worry about getting fancy with your stroke selection. The good old front crawl, the stroke almost always selected during Freestyle competition, will do the job. Researchers found that 11 experienced swimmers experienced 20% to 25% decreases in upper body muscle power immediately after an all-out 100 meter race. That's up and back twice in your typical Olympic-length pool.

True Strength Moment: If you haven't been swimming laps for a while, hold off on going all out until you get your conditioning up to speed. When you're ready for that whole body workout, freestyle the first 100 meters. Then take a minute or two to recover before attempting the same distance side stroke, switching sides each time you reach a wall. Rest up a few more minutes and take on the breast stroke. Now you're really making a splash with your conditioning and burning plenty of calories in the process.
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Sep 30, 2010
Actually, it's one time (up and down) in an Olympic Size pool (50 meters per length). Up and down twice in a normal sized pool that you would see in America. (25 yards per length)