Why swimming is the most versatile cardio exercise

Titus Perry

NASM-CPT, NASM-PES, AFPA-CHN

I will admit, I myself haven't done as much swimming as I would like. Though, I have always appreciated the benefits of swimming in my youth and the research supporting its benefits and accessibility for nearly all populations is substantial.

My choice of cardio focused training in recent years has been very run dominant, and I have developed the belief that various forms of running are the best way to get the most out of your endurance training. Though I must say, there is one other training modality which rivals it's benefits, accessibility, and effectiveness, and that would be swimming!

There's a plethora of scientific and anecdotal evidence for swimming's benefits on athletic performance, cardiovascular health, respiratory health, joint health, body composition, and so on. Swimming alongside running may very well be the best cardio in the world, and here's why...

• Swimming is dynamic and versatile

• Swimming is fun

• Swimming builds aerobic capacity

• Swimming is accessible

• Swimming is easy on joints

• Swimming strengthens and protects the heart

Swimming is dynamic and versatile

Swimming, like running, can be done in a number of ways to support various training goals. The exercise can modified to match various intensities and levels of conditioning for each individual and their needs. Whether you're racing against the clock, going for distance, sprint/high intensity interval training, or maintaining a set pace, it can be used to support all of these needs and allow you to get the most out of your training.

Swimming is fun

Water is often associated with pools, waterparks, and backyard summer fun. And why wouldn't it be! swimming is usually built around community, whether it's just for fun or part of serious training regimens, there tends to be company and support for all those venturing into the water. This kind of social dynamic that's naturally built into most water loving activities is another reason to take the time to get out and go for a swim!

Swimming builds aerobic capacity

As mentioned, swimming right alongside running builds unmatched cardiovascular conditioning. It has been proven effective for athletes at all levels from youth sports to the pro's and everything in-between. This benefit doesn't just apply to competitive athletes though. It is important for all of us to possess adequate work capacity as this is indicative of our cardiovascular health and risk for all causes of mortality. Here

Swimming is accessible

Whether you have a pool in the backyard, your local gym, a specialized training facility, or even a nearby creek, there are plenty of spaces to go for a swim and obtain the health and performance promoting benefits of swimming. These places tend to be fairly cheap or completely free so you've got every reason to take advantage of it!

Swimming is easy on joints

Hydro therapy is a very popular form of physical therapy for individuals with degenerative joint conditions or soft tissue injuries in the ankles, knees, and hips. It proves to be less stressful on these areas as the water itself carries much of the body's weight and allows trainees to exercise in a challenging, fun, and dynamic environment without the intense poundage on the joints that can lead to further damage in both the short and long term.

Swimming strengthens and protect the heart

Swimming, like any form of cardio exercise has protective effects on the heart, as well as related systems like the circulatory, respiratory, and lymphatic systems. These all rely in part on a strong, healthy heart.

Final thoughts

A solid argument has been made in favor of swimming, though, some precautions should be taken. If you don't know how to swim, it is important that you take the time to learn how to from an expert coach. Be cautious with the depth of water you dive into and always be sure you are not the only person present when engaging in swimming/water based activities.

To learn more about how running is just as beneficial as swimming, check out the link here.

For more helpful nutrition and fitness tips, you can explore additional resources that will empower you on this journey. Remember, it's never too late to invest in your health and well-being.

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