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CLINICAL KNOWLEDGE MAGAZINE
6 min read
Swimming: A Path to Success
David Janitzek
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Diets Premium Medical Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 6 min |
| Diets Premium Medical Expert David Janitzek | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Numerous individuals employ standard equipment for cardio training, such as treadmills, stationary bikes, and exercise bikes. Over the course of time, this type of training becomes tedious, however, due to the lack of alternative tools for this form of exercise, we adhere to what we are familiar with. However, an alternative to cardio can be swimming. It is an excellent option both on warmer days when we are by the sea or a lake and during the cooler seasons when we have better swimming opportunities.
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Manner of swimming
Swimming is a method of traversing a distance in water using a selected technique. We distinguish the following techniques: the so-called frog, butterfly, backstroke, and crawl. Each individual can choose their own style, depending on the purpose for which they are swimming. Each technique differs not only in its execution, but also in its level of difficulty and the duration of the effort.
Health Benefits
My assessment is that the butterfly style should be considered the best swimming style. Firstly, it greatly enhances the process of muscle building and fat tissue reduction. Secondly, it requires the participation of a large number of motor units, which results in burning a large number of calories. Furthermore, swimming butterfly style requires battling resistance, which excellently stimulates the functioning of our muscles. Therefore, it is worth considering this style if we want to create a calorie deficit. If our goal is muscle mass building, it is worth considering interval training in this style, which will allow for more intensive workouts and muscle growth stimulation. It is also worth mentioning that swimming in water is very gentle on the joints, which means that the risk of injury is minimal here.
Breathing techniques and style
Since our training takes place in water, it is crucial to master the appropriate breathing technique and precisely regulate it (as the head is above water only for a few moments). Adapting the breathing technique to a specific style is essential, which suggests learning it before starting the training. Without this skill, the efficiency of our actions decreases, and as a result, we get tired faster, not reaching our full potential. Another important aspect is choosing the style in which we want to train. It is important that the style is well mastered since movement efficiency, which appears in people with good technique, allows them to work more efficiently and effectively. Otherwise, training can become a path full of obstacles.
Benefits
Swimming is a fantastic way to improve our cardiovascular system and strengthen our muscles. Unlike running, which is a very popular form of cardio training but primarily targets the lower body, swimming utilizes the entire body, including both the lower and upper limbs. During swimming, we are forced to use muscles that are not as frequently used in other forms of training, making swimming a great way to build our strength. Additionally, swimming allows us to relax and reduce stress, making it an excellent form of recovery from the rigors of daily life.
Swimming pool training regimen
In order for swimming pool training to be meaningful and produce measurable results, we need to set goals that align with the training regimen. If we are interested in improving our overall fitness, we should devote 30 to 60 minutes to swimming at a calm pace. Over the course of the week, it will be beneficial if we go to the swimming pool two to four times. If we want swimming pool training to help us fight obesity while maintaining muscle mass, it is advisable to swim in intervals. Then, swimming pool training will constitute a separate training session. The recommended frequency of such training for beginners should be 2 to 3 times a week and should allow for a minimum of 2 days of rest between subsequent visits to the swimming pool. More experienced individuals can carry out such training significantly more frequently. Swimming is an excellent way of spending free time on non-training days, i.e., on so-called rest days. The swimming pool is the ideal solution, as swimming at a calm pace helps us to relax and loosen our muscles, which facilitates the reduction of tensions caused by our main strength training.
Swimming and its significance in injury treatment
Injury treatment often takes place in a water environment. Numerous therapeutic activities are offered with the aim of reducing the negative consequences of acquired injuries. Swimming is characterized by exceptionally low impact force, making it an ideal form of exercise for individuals with joint fractures, osteoporosis, or those attempting to heal an injury. We do not have to give up physical activity - simply exchanging dry land and the gym for the pool will suffice. If we engage in a sport that causes significant strain on our joints, knees, and/or ankles, it is advisable to occasionally take a break and visit the pool. In this manner, we can rest without interrupting our training and regain our strength.
Compendium
Swimming offers its own benefits... It is a specific form of relaxation, as time spent in the water can be not just exercise, but also entertainment, providing a substantial amount of endorphins... A side effect of using the pool will be improved health, strengthened muscles and joints, improved physical fitness, and good well-being... Who among us doesn't want this?
David Janitzek
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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