For some beginners, especially those who are young and already in good cardio shape, it may only take two to three months to be able to swim one mile.
For other swimmers who are new only only to swimming but to cardio workouts of this caliber, it can take six months or longer to have the stamina to reach one mile without stopping for a rest.
Do cardio and strength training outside of the pool. Work on boosting your arm and leg strength so that you can power through those strokes. Set yourself a goal of yards each day for one week. Maybe start with taking a break every 50 yards, and then every yards, and so on. Each week increase your daily goal by to yards. Yes this will be a challenge, but if you push yourself, then you can make it happen. Remember to take breaks when you need to but focus on the end goal.
Work on your breathing. There are some great breathing exercises that you can do to improve your performance. Focus on your form in the water. Just stumbled on your article after a very scary situation yesterday of losing my kayak in the middle of a massive lake.
Near as I can tell it would have been around an hour to reach shore in those conditions in a sweater, life jacket etc. I started swimming our local lake last summer.
Smooth swimming is fast swimming. The natural reaction of anyone who wants to swim faster is to swim harder. Harder, however, often translates to thrashing, splashing, and gasping. This surely does make it harder to swim, but it is in no way faster. Great amounts of splashing water in every direction mean energy is being expended in futile places instead of being focused back behind the swimmer where it should be.
A fast swim is a smooth swim. And a smooth swim is all about good technique. More: How to Streamline Your Stroke. When you think about good technique you shouldn't think so much about Michael Phelps as you should Sun Yang, the m gold medalist and world record holder from London. This is not to take away from Phelps, he just might be the greatest swimmer in history, but Yang's stroke is very different than that of a m swimmer, and much more similar to the stroke of a triathlete.
A triathlete wants to cover as much distance as possible per stroke without sacrificing speed to an overlong glide. To lengthen your stroke you want to reach at the top. Stand up and raise your hand like a student reluctantly volunteering. Now raise your hand like the kid who knows the answer and needs to be called on.
Oh, oh, Mr. Feel what your body did? You probably rotated and raise that hand as high into the air as you could. In the water that means rotating your shoulder to your chin and reaching your fingertips towards to opposite wall, the far buoy or the swim exit. Now you're taller. Now your stroke is 6 to 8 inches longer than it was before you reached. Six to 8 inches more stroke at the front means you are traveling farther per stroke. The hunger pains post-swimming are real, and often more intense than the energy demand your body would need after other aerobic exercises.
That being said, if you're swimming a mile a day, you'll need to adjust your daily meal intake appropriately. High-carbohydrate foods are actually good for swimming, but choose healthy ones, such as whole-grain breads or cereals.
Complex carbohydrates, like whole-grain bread and legumes, actually fuel you for longer than simple carbohydrates like candy or soda, according to the American Heart Association.
It's also important to choose a good amount of protein to add to your diet, as well as fruits and vegetables, to give you the energy you'll need to swim a mile every day. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also an Anatomy and Physiology professor. Lecia Bushak. Lecia Bushak has been a health reporter for the last 6 years, covering diet, nutrition, fitness, and a variety of other health topics.
Prior to that, she wrote for Newsweek and Medical Daily. When she's not writing, she's painting, biking, or taking long walks. Connect on LinkedIn. Swimming is a great way to lose weight. Video of the Day.
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