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bdubya00

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So for the last 5 weeks I've been swimming at the gym. I did this before starting any real workout regiment for the simple reason of getting back into shape quick and efficently. I've come to enjoy it so much that i want to keep it in my weekly routine as my cardio. Here's what I'm doing MWF.

50 yards x 4 easy pace (30 second intervals)
50 yards x 3 moderate pace (30 second intervals)
50 yards x 2 faster pace (30 second intervals)
50 yards x 1 pushing hard as possible

When I started with this beginner regiment I could only do 1 set without being exhausted but now a little over a month later I'm managing 2 of these sets in a 30 minute exercise. I went 45 minutes a few times managing three sets but it hurt.

So I'm curious if I should completly change my cardio with that much swimming having a negative affect on muscle building or is there other swim exercises i could adapt to compliment my weight training etc. Like I said, I LOVE swimming now. any thoughts? Any changes to my diet I can make to keep exercising like this effectively?
 
Hi, welcome to the forum.

It sounds like for your goals, incorporating swimming in the form of HIIT (high intensity interval training) would be the most appropriate way to add to your current weight training routine.

It is true that doing lots of extended endurance exercise can have a negative effect on muscle gains. If muscle gains are what you're after, then doing laps and laps in to pool is probably not the best idea.

It looks like you're already doing a pseudo-HIIT routine already, by changing the intensity/duration of swimming in the form of intervals. Instead of gradually building up to the max like you are, it's a good idea to alternate between an easy pace for 2 minutes, and then as hard as you can go for 1 all for about 20 minutes. Look in the HIIT section of the forum for some more details and routines. Because HIIT alternates aerobic and anaerobic exercises it increases fat burning while minimizing muscle loss, so this will probably be your best bet.

As for diet, if you're doing more exercise, then you should increase your calorie intake accordingly. You don't need to make any drastic changes, just make sure you're eating enough, and that you eat after your workouts.

I hope this was helpful,

Good luck.
 
Have you considered simply switching over to a steady state swim workout? I love to swim as well, and do it 3 times per week, but I find it difficult to change up the pace and intensity when the breathing remains static, and I'm not going to change up my breathing sequence. I have found it more satisfying (though a little more boring) to simply start out at a one minute pace for about 30 laps (1500 yds), then maybe kick it up slightly for another 10...then judge progression by time.
If you are a strong enough swimmer to do what you're doing, more power to you! I just like to do my true cardio in a way that I can monitor my heart rate much closer and do HIIT without the possibility of death from drowning.

Be careful because if you are like me, you might want to eat everything in the house when you get home from a swim.
 
Glad you're enjoying your swims - I have a billion different swim workouts I do to keep things fresh and interesting. I get a lot of my workout ideas from .

You can get a different workout everyday if you want!
 
Spicy Pumpkin, very good readings on the HIIT thanks.

Krodad. Haven't tried any steady state swim workouts. I've only tried the one I described and my breathing doesn't stay static at all especially towards the end. At first I definetly had the times I thought I was going to drown but I just figured it was part of me building my endurance and being out of shape for a swimmer. I need to start dabbling in controlling my heart rate especially if I want to continue these HIIT swims in my workouts it looks like. What do you eat after your swims out of curiosity. I'm lucky to get to the gym berfore 11 p.m. so by the time I'm out and home it's bed time so beating the heavy appetitie that I definetly work up is easy until I wake in the morning.

SkiBikeSwim, thanks for the link. Definetly excited about some new routines!
 
I agree with everyone above. I think you should switch it up enough to keep loving it. That would include some form of HIIT like spicy mentioned, or a steady state swim to see how many laps you can do in a 30 min period (record that and try to do it every few weeks to note progress), or some variety with other workouts like the above post mentioned. Its boring enough to follow a little black line lap after lap-you might as well find a little variety to keep it interesting. Are you male or female? Swimming is actually one of those things that doesn't seem to drop poundage very quickly. Incorporating weights and other cardio with swimming is the best to stay lean. In all my years swimming I never had a problem retaining my muscle even through many many miles in the pool day after day. The only thing I would say about diet is to time your meals strategically around your swim workouts. If you're going to be doing HIIT its probably not a great idea to swim within an hour or even 2 of your swim workout. Keep your diet clean and you'll continue with great success. Try adding post workout drink if you don't already do that. that will keep you strong. I echo Krodad...have a plan for when you get home. Unlike other cardio, your appetite is NOT suppressed during a swim workout!
 
Thanks for the reply Sparrow. I'm a 26yr old male. I'm definetly going to switch up my exercise to a more steady state swim. I'm not swimming to drop poundage, this is where the newb probably comes out in me, but just simply cardio. I do incorporate a couple spin classes a week in my workout too so I get the cardio there. That's good to hear you've never had a problem retaining muscle even after miles and miles swims. That means I can continue with swimming. I'm quite content with following the black line to be honest with you (atleast for now). Not quite sure what you meant about: "If you're going to be doing HIIT its probably not a great idea to swim within an hour or even 2 of your swim workout." I'm assuming you meant to eat.
 
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