THE SWIMMING WORKOUT

Duration: 30 minutes. Equipment required:

Goggles; kickboard; pool buoy (a flotation device held between your legs to help you float as you use your arms to swim).

Why it works: “Swimming works every muscle in your body, not to mention your heart and lungs,” says Armarego. “It’s great for people with injuries as it can be broken up into parts, such as workouts for legs or arms only. Studies have also shown that swimming can reduce your stress levels.”

SLOW SWIMMING Freestyle is the fastest, most efficient type of swimming stroke, which means that it is perfect for both fatburning and fitness. If you are new to swimming and can’t complete a full lap of freestyle, just swim as far as you can, then roll over into backstroke to get to the end of the pool. Over time, you’ll be able to build up your strength to complete a full lap of freestyle.

LAP SWIMMING Do a 25- to 50-metre kicking lap using a kickboard (this focuses on your legs). Now do a 25- to 50-metre swimming lap using a pool buoy between your legs (this focuses on your arms). Then do two 25- to 50-metre laps of freestyle (without any aids). This series of exercises allows you to focus on one part of your stroke at a time as well as work different sets of muscles. If you don’t want to swim freestyle, try another stroke that suits you.

INTERVAL SWIMMING Complete three 25- to 50-metre laps at a moderate pace, then do a 25- to 50-metre lap at your fastest pace. Rest for 30 seconds. Repeat this set 2-8 times, depending on your fitness level. This exercise can also be performed with any stroke.