Start (and Stick to) a Swimming Program in 2010

Are you thinking about becoming a swimmer in 2010? That's great! Swimming is one of the most beneficial, challenging, low impact and total body workouts you can find. It's also ideal for anyone who has knee, hip or back issues because it is non weight-bearing, so it minimizes any stress to your joints. Regardless of age, weight, ability level or experience, just about anyone can swim. And if you never learned how, it's not too late!

When starting a swimming routine, start slowly and build up your endurance and strength in the water. Even if you are an avid athlete, swimming may feel very challenging at first because you are essentially working every major muscle in your body and pushing through the resistance of the water.

There are a few items you will need to get started, including:

Swimsuit. Get one that is comfortable and fits tightly. Find one especially made for lap swimming and the elements of a pool so it will last longer and resist stretching and fading.

Swim Cap. This will help keep your hair off your face and out of your eyes. Even if you have short hair, it will still help you get more streamlined in the water.

Goggles. It's important to protect your eyes and be able to see clearly. Goggles should be snug, and water should not leak inside. If you wear glasses, you can also find prescription goggles.

Other swimming equipment you can add include fins to work your legs harder, a pull-buoy to place between your legs so you just work your upper body, a kickboard to work on your kick and hand paddles to give your arms more propulsion. None of these items are really necessary, so it's best to add them later once you have a solid swim technique.

When you're ready to hop in the pool, aim for swimming one lap, resting for 30 seconds and then repeating 10 to 15 times. Do this three times a week for the first month and you will build up your base. For the second month, swim two to three laps at once with a 30 second rest in between. After that, swim three to four laps with a 15 second rest. Continue to challenge yourself by adding more laps and fewer rest periods, and eventually you will work up to swimming a mile (ask your lifeguard how many laps this takes in your pool). While freestyle is the most efficient and natural stroke, you can also add the backstroke, breaststroke and even butterfly to break up the laps and add variety.

Don't worry about how fast others are swimming, unless you are entering a lane with other swimmers. Most pools have lane etiquette, meaning rules on how to share a lane. Sometimes, slower and faster swimmers are divided into different lanes, or you may share half a lane or circle-swim with three or more people in a lane. If you're not sure, ask the lifeguard.

When you're ready to become more competitive with yourself, time your laps and try to improve each week. Proper technique is an important thing to work on too. It can not only make you faster in the water, but more efficient. You can learn by reading, watching instructional videos or asking an experienced swimmer to critique your stroke.

Joining a local masters team is also a great way to learn and add camaraderie to your routine. You don't have to go to the competitions, but adult swim meets can be great fun. Just remember to enjoy the cardiovascular and muscular benefits of swimming, and it's something you can do for your entire life!

Want to add more low-impact fitness to your routine? Check out how to start (and stick to) a yoga program in 2010!