2. Swimming

Swimming is the ideal form of cardio if you suffer from back or knee pain, as there is no impact involved, and it engages all the muscles at once, sculpting and toning with every movement through the water. As you move, your body needs to fight the water's resistance because it is twelve times as dense as air.  The average person weighing 155 pounds will burn 500-700 calories per hour of swimming. But before you jump in, here are a few beginner tips to follow to help you make the most out of your swim.

Stretch before and after. Just because you're jumping into a pool doesn't mean you don't need to stretch out your muscles—as you would before a run. If you don't, you risk being in some serious pain tomorrow. Breathe. This may sound like a no-brainer, but you must remember to breathe as you swim. Use your whole body. Don't rely on your upper body to carry you through the water. Use your arms to pull your body, your core to rotate, and your legs to kick.

swimming Cardio


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