How to Do
The light swimming should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light swimming.
Beginning
1. In a horizontal prone position, you swim freestyle (meaning face-down in the water).
2. The flutter kick is a quick, compact up-and-down movement performed with pointed toes.
Movement
1. One arm pulls underwater from an extended position (in front of your body, bicep by ear) to your hip, while the other arm recovers by sweeping above the water from your hip to the extended position in front of you.
2. To breathe, turn your head to the side of the arm that is recovering and quickly inhale before turning your face back down. (You should usually breathe every two or three strokes.)
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
