How to Do
The moderate 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 moderate swimming.
Beginning
1. Swimming backstroke is done in a horizontal supine position (face up in the water), hence the name 'backstroke.'
2. You kick your feet in a short, constant flutter kick, similar to freestyle, while your arms move in an alternating pattern.
Movement
1. Backstroke requires you to pull one arm through the water from an extended position above your head to your hip, while the other arm recovers by making a semi-circle motion in the air from your hip to that extended position.
2. As each arm pulls underwater, your body will roll slightly from side to side, but your head will remain in a neutral upward-facing position, allowing you to breathe easily as needed.
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.
