swimming

Back pain at work? Learn how backstroke swimming relieves pressure on the spine and reduces stress. Scientifically proven. Includes a training plan.

Proper nutrition is the invisible engine of your swim training. It determines whether you maintain clean technique until the very last lap or whether your arms feel like lead. Current studies paint a clear picture: Many swimmers—from recreational to elite—eat too few carbohydrates. Women and amateurs, in particular, often underestimate their energy needs in the water. The result: Reduced performance and slower recovery.

Swimming engages almost all major muscle groups simultaneously: arms, legs, torso, and shoulders. The water resistance creates constant muscle tension, which consumes significantly more energy than many everyday movements. Depending on intensity and body weight, approximately: 400–700 kcal burned per hour even more so with intensive crawl or interval training. This puts swimming on a similar level to jogging or cycling.