October 23, 2024, 8:17 am | Read time: 6 minutes
Many people are drawn to swimming pools, especially in the colder months of the year. Exercise in the water is not only fun but also an excellent fat burner. But how long should you be able to swim to be considered fit? And what distance should men and women be able to swim? Sports scientist Prof. Dr. Billy Sperlich explained this to FITBOOK author Tony Poland.
Building muscle, burning fat, strengthening the cardiovascular system: swimming is a real multi-functional workout and is also extremely easy on the joints. At the same time, with its different styles (including breaststroke, crawl, and backstroke), it is also an effective cardio workout that improves endurance. Depending on body size, swimming style, and intensity, you can burn an average of 400 to 700 calories without exhausting yourself physically. This is because body fat melts best at an average intensity of 60 to 70 percent of your maximum heart rate. But what time and distance actually gives you a guideline for your basic fitness level? How long and how far should men and women be able to swim? Fitness expert Professor Dr. Billy Sperlich explains.
Overview
Swimming vs. basic fitness: why the right technique is so important
First of all, a person of average fitness who is good at running or cycling does not necessarily have to be good at swimming. “Of all endurance sports, swimming is the one that primarily requires the most technique,” says Billy Sperlich. “So if you jump into the water with good basic fitness, you can’t automatically swim 100 or 200 meters at a time if you haven’t mastered the technique!” Although the probability of this is very high, the physical exhaustion at the finish is probably also high.
The expert advises breaststroke swimming, especially at the beginning, as this is the easiest way to breathe. “But swimming has to be learned from scratch in terms of technique. Because beginners tend to tense all their muscle fibers in a completely uncoordinated way, and that simply costs a lot of energy,” says Sperlich. The muscles only learn to work more economically over time. And with the right technique, endurance athletes from other disciplines would also find it easier.
Execution: How to swim and breathe correctly
The question of technique is one thing; the question of correct execution is another. After all, swimming is complex, and in addition to correct movement, breathing is particularly crucial for special swimming styles. Billy Sperlich’s tip: “Someone from outside should first look at the individual’s technique because many mistakes can simply become ingrained.” In breaststroke, in particular, it is often the case that the leg stroke is not symmetrical. “This results in a scissor, which is orthopedically unfavorable.” So, if you want to swim for a long time, you should definitely pay attention to the right technique.
When crawling, it is also very important to coordinate arms and legs properly. And with this type of movement through the water, the focus must also be particularly on breathing! “Because this is linked to the arm movement. In the beginning, you will probably breathe every two arm movements; the pro will breathe every three. And you first have to learn to breathe out into the water in all swimming styles except backstroke. Many people can’t do that at all,” says the professor from the University of Würzburg.
The reason for this is simple. Because when your head is above water, you have much more time to breathe in. “It wouldn’t work in terms of time to exhale above water and only then inhale again. Because blowing against the water resistance is actually very difficult for a beginner,” says the sports scientist.
Length and duration: you should manage this distance
How long and how far should men and women with basic swimming techniques be able to swim in one go to demonstrate basic fitness? “With a bit of training, you should be able to swim 2,000 meters in just three-quarters of an hour if you want to achieve basic fitness. Later on, 2,500 meters,” Sperlich estimates. In general, 30 to 45 minutes is a good guideline, and even 60 minutes of breaststroke in one go is feasible for experienced swimmers. As with cycling, there are no differences between men and women. “If you actually swim for 30 to 40 minutes, you’ll be able to swim 1,500 to 2,000 meters. That’s absolutely realistic,” says the expert.
How to start swimming to improve your fitness level
However, in order to reach these distances and times, some practice may be necessary. And there is a magic word for this. “Swimming is the sport of choice for interval training. A good way to start, for example, would be to crawl 25 meters, take a short break, and then crawl 25 meters again,” says Billy Sperlich, listing a possible variation. In general, even professionals usually cover their total distance a little faster in short distances of 50 or 100 meters in training in order to then swim the distance (up to 400 meters) in one go in a competition.
And beginners can also work their way up bit by bit according to this rhythm or these short intervals. “It’s also quick, so you might first swim 50 meters ten times, then 100 meters ten times, and then 200 meters eight times, for example. In this way, you can work your way up from the total distance in training,” recommends the expert.
Why heart rate plays a subordinate role
Unlike most other endurance sports, the heart rate is less important for swimming. Firstly, it is much easier for the cardiovascular system due to the position in the water. This is because the heart, acting as a pump, does not have to work against gravity to transport blood from the toes upwards. Billy Sperlich: “Number two: due to the water pressure, the water presses on the vessels from the outside. This further eases the workload on the cardiovascular system.” In general, every person reacts slightly differently to this pressure. “That’s why the pulse rates familiar from running or cycling cannot be directly applied to swimming. In swimming, times are typically used as the primary metric for gauging performance. A heart rate of 140 beats per minute can signify different levels of strain on the heart on land compared to in the water.”
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The advantages of water-based exercise
Of course, swimming is particularly suitable for people who are struggling with rheumatism, osteoarthritis, or obesity because being in water is it is easy on the joints. “All the eccentric loads when landing, such as when running, are completely eliminated. That’s an advantage,” the fitness expert begins his list. “Swimming also engages the upper body, including the abdominal and back muscles, which is not typically the case with other endurance sports.” With a certain level of basic fitness, you can also control the intensity quite well.