Swimming is a low-impact, low-intensity and low-cost exercise

May 16, 9:42 PMFitness ExaminerStefan Pinto

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Recently, while competing in his newest challenge, the 50 meter swim, Michael Phelps joked “I’ve got a lot to learn.” Victories notwithstanding, Phelps is no stranger to swimming.

A few physical attributes particularly suit Phelps to swimming: his long, thin torso offers low drag; his arms span six feet seven inches, disproportionate to his height of six feet four inches and act as long, propulsive "paddles"; his relatively short legs lower drag, and perhaps add the speed enhancement of a hydrofoil; his size 14 feet provide the effect of flippers; and his hyper-mobile ankles he can extend beyond the pointe of a ballet dancer, enabling him to whip his feet as if they were fins for maximum thrust through the water. (See “Physique and training” - Michael Phelps, Wikipedia).

Indeed, swimming involves the entire body and now, during a time, where most of us are anxious over doubt and certainty surrounding this “Great Recession,” the summertime, coupled with a long weekend provides a compelling reason for a much needed respite, quite possibly achieved by spending a day at (or in) the pool or, if you are fortunate, a warm, sunny beach.

In fact, swimming not only allows for undeniably effective exercises but also provides us with a sense of freedom, release and tranquility. Bob Prichard of Aadvanced Swim Camps and consultant at the Somax Performance Institute, suggests that “swimming increases blood flow to the brain, which is why so many swimmers report getting great ideas while they swim. In addition, there are few distractions while swimming, unless you have a waterproof cell phone or Blackberry.”

According to the Benefits of Swimming website, “swimming uses almost all the muscles required for movement, without the weight of your body pounding you with each move -- like when you are walking or running.” Also, do you even realize that you are perspiring when you are swimming? The American Council on Exercise (ACE) suggests that "swimming offers the benefits of a full-body workout for both young and old. The American Academy of Pediatrics recommends swimming lessons for children ages four and up, although classes are available for babies and toddlers as well." The ACE website includes some fun fitness activities for kids during the summer.

Jeremy McCarthy, Director of Spa Development of Starwood Hotels and Resorts, suggest that swimming is an effective cardiovascular workout as “unlike other resistance training methods (like weight training), swimming lengthens the body rather than compressing it.” Crunch Fitness’ celebrity personal trainer, Jennifer Cassetty agrees, “you are using upper body strength for the movement, so it's a cross-training method for upper body strength and leaner arms, strong back. The side-to-side motion naturally works core, for the six-pack everyone wants for the summer.”

However, as with most things in life, there are two sides. Some of us may be sensitive to chemicals and other elements so prevalent in swimming pools... incidentally, did you know that in a recent online poll (of 1,000 Americans), one in five people admitted to peeing in a swimming pool? Michele Hlavsa, an epidemiologist in the Division of Parasitic Diseases for the Centers for Disease Control and Prevention (CDC) advises that “unhygienic behavior brings germs into pools and makes it harder for chlorine to do its job." The CDC simply suggests, “don't swallow pool water.” Like with so many situations in life, my canny rule applies here more than ever, "just keep your mouth shut."

Suffice to say, if you are susceptible to the effects of chlorine, there are some simple suggestions. Art Dragon author of Balanced Eating Made Easy with the Food Balance Wheel, and fellow swimmer who admits to being sensitive to chlorine, suggests, “allowing your body time to rid itself of any absorbed chlorine by avoiding swimming for at least two consecutive days.” You can ever go so far as to “Inquire at your pool as to the water treating schedule and plan to take those days off, as the chemicals are usually strongest immediately after treating.”

In-expensive (and sometimes free) swimming locations around the U.S.

With Memorial Day around the corner, and summer’s lease “hath all too short a stay,” perhaps you can consider adding swimming to your exercise repertoire? If money is a factor, here are some low cost (and curiously delightful locations) from readers that will allow you to participate in this highly effective low-impact, low-intensity cardiovascular workout:

Linda Jackson and Christine Harmel suggest Barton Springs, in Austin (TX). It is a natural spring fed pool in the middle of the city which offers free swimming before 8:30 am and $3.00 afterwards. Jackson calls it “a jewel, unlike any other pool I’ve ever seen anywhere.” A “place to see and be seen,” admits Harmel. Here is the link: http://www.ci.austin.tx.us/parks/bartonsprings.htm

Katie Hamlin and Ari Kaplan suggest some of New York City’s outdoor pools (currently closed until June 27). Most have adult lap swimming and free swimming programs for tots, children, teens, and adults. “The New York City Parks Department operates indoor pools throughout the city that have various periods of availability throughout the day and at an annual fee that represents one month or less at traditional gyms,” advises Kaplan. For more information, call Parks' Citywide Aquatics at (718) 760-6969 or visit http://www.nycgovparks.org/facilities/pools

Aimee Bennett lives outside of Denver in a small town and swims at a local recreation center for less than $4.00 with membership. She provided me with this comprehensive, albeit clinical list of swimming locations: http://www.swimmersguideonline.com/query/Main1.cfm

Vicki Aversa recommends The League for People with Disabilities, a non-profit in Baltimore, MD. “It offers a great deal on pool/fitness center memberships for people of all abilities. Membership entitles people to unlimited use of a year-round, warm water therapy pool and a separate fitness center as well as a fitness assessment, personalized workout schedule, discounts on swim lessons and pool rentals, and a guest pass.” Here’s that link: www.leagueforpeople.org

Certainly, there is always the steadfast YMCA. Linda Jassmond Lanfear, a fitness instructor for 25 years and author of Journey to Fitness - Chronicles of a Working Woman, loves the facility for its price, location, pool access and availability. “The Y has a program where they don't turn people away based on financial need.  We've got numerous pools, as most YMCA's do, so people have their choice of indoor, outdoor, kiddy, adult and lap pool.” The YMCA’s official site is http://www.ymca.net/

Cal-a-Vie Health Spa, is an award-winning destination health spa. It offers laps in luxury during its Aquatic Week, June 28th – July 5th. Guest can jump into the 250,000 gallon saline pool offering an aquatic retreat during the special week and workout with deep water exercises with flotation belt, strength training with resistance bands, cardiovascular conditioning with leg floats and kickboards, the use of HydroBikes and more. Their website, www.cal-a-vie.com

Scott Hudson a reporter at WGAC News in Augusta, GA recommends, Aqueduct Park, a location he fondly refers to as a “unique gem.” This particular park is “set at the ruins of the Augusta Canal stone aqueducts created in 1850. It has a beautiful natural waterfall and a lagoon that is spring fed. The water is cold and refreshing. The coolest thing about the park is that it was once a city dumping ground. Over a year, community volunteers met once a month and removed nearly six tons of trash from the area and planted azaleas, hydrangeas, and flowers.”

Scott Anderson of HealthyHighways.com provided a comprehensive guide to swimming holes and hot springs: http://www.yochee.com/ “It lists over 1,000 beautiful, natural places for a dip in the US and Canada.”

Suzanne Pearson recommends swimming locations for Newport News (VA) residents and non-residents. “Swimmers can purchase daily, multi-visit and annual passes that range in price from $3 to $5 for resident and non-resident daily passes to  $170 to $250 for a family resident and non-resident annual passes.” A complete list of pass prices and additional information about the Aquatic Center can be found online at http://www.nnparks.com/sports_facilities_midtown.php#midtownaquaticsprograms.

Do post your own suggestions in the comments area below. See you at the beach! (Miami Beach, my suggestion).