Swimming strains the entire body and is a gentle yet effective training method. Since the movement sequences in the water are different than on land, the muscles are also stressed differently. In this article you find out which muscles are trained when swimming and why you should include swimming as part of your training plan.
Why swimming leads to ideal muscle building
"Abdominal and back muscles ensure a stable position in the water and thus reduce water resistance."
Swimming is a total body workout
Swimming works almost every muscle group, including shoulders, arms, core, back, glutes and legs. The even strain on the body ensures balanced muscle building and improves muscle definition. Additionally, training in water leads to increased strengthening of the smaller, often neglected muscles responsible for stability and balance. This prevents muscular imbalances and ensures a harmonious body structure. Another advantage is that continuous exercise in the water also promotes endurance and cardiovascular health. The versatility of the swimming styles also makes it possible to specifically train different muscle groups, which contributes to an even more effective whole-body workout.
"Swimming, which is gentle on the joints, trains the muscles and endurance without the risk of overloading."
Low strain on the joints when swimming
Since the water supports the body, swimming is a very gentle workout on the joints. It reduces stress on the knees, hips and back, which is particularly beneficial for people with joint problems or injuries. Despite the low load, the resistance of the water remains high, which promotes muscle building.
Swimming allows for increased range of motion and flexibility as the water reduces gravity and allows for a more natural range of motion. This can be particularly helpful during rehabilitation phases after operations or for chronic joint problems. At the same time, healthy people also benefit from this joint-friendly sport, as it offers a safe way to increase their muscles and endurance without running the risk of overuse injuries.
"Swimming is almost like training with light weights because the muscles have to work against resistance."
Water resistance
The natural resistance of water is twelve times greater than that of air, providing continuous resistance to the muscles without overloading the joints. This makes every pull and every leg kick more effective for building muscle. Swimming is almost like training with light weights because the muscles have to work against resistance. Additionally, water resistance creates a constant challenge that improves muscle endurance and promotes collagen production, benefiting the skin. This resistance also creates a so-called "hydrostatic pressure", which stimulates blood circulation and thus has a positive effect on the entire circulation. In addition, the resistance helps improve fine coordination, as the muscles have to learn to work harmoniously against the constant water force.
"The deep muscles in particular, which ensure stability and posture, are strengthened by the constant water movements."
Improving endurance and strength
In addition to muscle strength, endurance is also trained, making swimming an even more comprehensive training method. The deep muscles in particular, which ensure stability and posture, are strengthened by the constant water movements. Thanks to the continuous stress on the cardiovascular system during swimming, cardiovascular fitness also benefits, leading to better overall health. Different swimming styles, such as front crawl, backstroke and breaststroke, make it possible to adjust the intensity of the training and thus gradually increase endurance. In addition, swimming also has mental benefits, as the rhythmic movements and steady breathing have a calming effect and can reduce stress. In addition, proper breathing training ensures that the oxygen supply in the body becomes more efficient, which in turn strengthens cardiovascular health.
"Swimming is particularly beneficial for those seeking a slim and toned body."
Fat loss and muscle definition
Swimming is a high-intensity cardiovascular exercise that helps burn fat. At the same time, the muscles are defined without excessive mass gain. It is particularly beneficial for those who strive for a slim and defined body. The water's unique resistance ensures that every movement burns calories while improving muscle tone. Additionally, swimming activates a variety of muscle groups at the same time, allowing for more efficient fat loss. Regular swimming can not only reduce body fat percentage, but also significantly increase overall fitness, leading to a healthier and more vital lifestyle.
"Swimming trains the body evenly, which leads to harmonious muscle building."
Balanced muscle definition
Unlike strength training in the gym, which often isolates specific muscle groups, swimming ensures even activation of the entire body. This leads to harmonious muscle building. Additionally, using all muscles evenly allows for improved coordination and mobility as the body learns to work in a synchronized and efficient manner. In addition, the different swimming styles such as crawl, breaststroke and backstroke help to load different muscle groups evenly, which leads to balanced muscle definition.
On the other hand, strength training and swimming offer the ideal combination, as moderate swimming supports regeneration after strenuous strength training by supplying the muscles with an even supply of blood. If you have the opportunity, you should swim a few lengths immediately after a strength session.
"The wide arm and leg movements promote mobility of the joints and muscles in the shoulders, hips and knees."
Improved mobility
Swimming movements such as the front crawl and breaststroke promote joint and muscle mobility because the movements require wide, smooth arm and leg movements. This is particularly beneficial for the shoulders, hips and knees. The consistent movement while swimming also helps to relax the muscles and relieve tension, which often leads to improved posture. In addition, the rhythmic movements in the water help to lengthen the muscle strands, reducing the risk of injuries and muscle stiffness. This is rounded off by the hydrostatic pressure of the water, which promotes blood circulation and thus improves the nutrient supply to the joints and muscles.
When you swim you do something good for yourself mentally and physically. We hope you enjoy your next swimming session.
