Boettcher also suggested interval programs that will vary a swimmer's heart rate during a workout. Freestyle, Butterfly, Breast Stroke Like any workout program, the harder you work the more you'll get out of it, but an hour of swimming is roughly equivalent to an hour of riding a bicycle, as far as burning calories. The butterfly, back and breast strokes add variety while utilizing different muscle groups. Unless you're training for a triathlon or swam for your high school team, it might be wise to take a few lessons at the beginning in order to maximize your time in the pool. And go ahead and buy some goggles before you take that first lap, you'll be glad that you did.
Water aerobics is perfect for anyone who is having problems with sore knees or ankles.
Kerri Polifka, a fitness program coordinator for a park and recreation district in Denver, said her classes range from startup classes for those new to working out to deep-water classes for those who are already in good shape. Polifka said a typical workout in her class starts with warm up and toning exercises, then a cardiovascular segment that is more intense and finally toning using water dumbbells or Styrofoam noodles. The obvious benefit in water aerobics is the water resistance and how hard you work against it. Also check to see if potential instructors are certified and find out how long they've been teaching their specialty. Local colleges and universities usually offer classes and open pool times, as do park and recreation districts and YMCAs.