YOUR FITNESS YOUR HEALTH

  Swimming is one of the best activities for developing all-round fitness because water supports the body weight of the swimmer, swimming places less stress than weight-bearing activities on joints, ligaments and tendons and tends to cause fewer injuries. Anyone or any combination of common swimming strokes- Front craw/stroke, breast stroke, back stroke, butterfly stroke, side stroke or elementary back stroke can help develop and maintain cardiorespiratory fitness. Swimming may not be as helpful as walking, jogging or cycling for body fat loss. Intensity, duration and frequency: because swimming is not a weight-bearing activity and is not done in an upright position, it elicits a lower heart rate per minute. Therefore, you need to adjust your target heart rate zone. To calculate your target heart rate for swimming, use the formula Maximum swimming heart rate (MSHR)=205-Age Target Heart Rate Zone=65-90% of MSHR For example, a 18-year old would calculate her target heart rate z