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  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

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  • Cellulite definition, causes and how to get rid of it

    by – More on cellulite, their causes, consequences, and how to treat, get rid of them or at least minimize their appearance during occasions. Near...
  • High Intensity Interval Training

    by – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

    by – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

    by – – The frequency and duration of cardio needed for fat loss differ between beginners and experienced people, and depend on many other factors. ...
  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

Why swimming is an excellent cardio

Written by guest author N.P.Burggraaff

Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or a way to improve your health, body and mind. Swimming and water exercises have many health benefits which you might not be aware of. 


When you swim, you use nearly all of the muscles in your body which boosts your endurance levels. Moreover, as there is little to no stress on your tendons and joints, swimming is considered a very gentle sport with little chances of getting injured. This is because the buoyancy in the water reduces stress on our joints

Another benefit is that swimming burns a lot of calories (up to 500 or 650 kcal/hour) depending on your speed. Swimming also increases your lung capacity and accelerates your blood circulation. In addition to that, many people find swimming relaxing to the mind. These benefits are best enjoyed when you partake in regular swimming workouts.

Who can swim?

Swimming offers advantages for almost everyone, from pregnant women and obese people to rehabilitation patients, seniors and even children. The great thing about swimming is that it is relatively safe because there is a low chance of getting injured.  

Exercising in water keeps you cool during cardio vascular exercise, unlike exercising on land; which is especially beneficial to obese men and women who tend to sweat excessively.

Swimming exercises

Swimming laps might sound a bit boring but it definitely doesn’t have to be. You can add so much variety in your swimming techniques. Switch it up between breaststrokes, front and -back crawls and the butterfly. If you are unsure of how to do the below strokes, simply sign up for a few swimming lessons with an instructor until you learn how to do them on your own.  

The breaststroke is said to emphasize on your abdominals. The front crawl focuses on the deltoids (shoulder muscles), triceps and biceps but also targets your lower back muscles. If you’re up for a challenge and want to burn some hardcore calories, then definitely try the butterfly stroke. Using both arms at the same time, moving them from behind you under the water to over your head and repeating this motion, this stroke really works your shoulder muscles.The backstroke is the least intensive of all the strokes and is therefore it’s considered a good stroke to end your workout. Your hamstrings are worked during the flutter kick movements. 

Other ways to exercise in water

For those people who don’t want to swim laps, there are other exercises you can try in the water.  . Aquarobics for instance, is a lot of fun since you do regular aerobic routines but in the water! When you are working out in the water, you will weigh about 90% less which means your joints will not have the same ‘shock’ element that they normally would during a regular aerobics class. This makes aquarobics ideal for people with knee and back problems. 

Another technique to try is aqua jogging. This is very popular with runners who are injured and want to exercise without impacting their joints.

Have you ever thought of riding a bike in the water? Well, nowadays you can! With aqua-spinning, you cycle on a bike that’s chest-deep for 35 minutes. Because the water is a factor of resistance, you will be sure to have an intense impact without stressing your joints too much.

If you are looking to do water exercises, check with your local gym. Most gyms with swimming pools will offer the above classes. 

In conclusion

Swimming is a great way to exercise. It is very versatile and easy on the joints. Swimming is a sport that can be performed in all weather conditions. Next to the physical health benefits, many people find swimming and being the water a stress relieving experience. No matter what your age or physical condition is, there is always a water exercise that is appropriate for you! 



2015-02-09 21:15
That's great Yara! Swimming indeed is a great sport for injured people.
2015-02-09 15:54
Swimming is the best sport. i hurt my back but i did not gain weight because i went swimming 5 times a week.

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