Moving Crew: Swimming Fitness the Right Way

Transcript

You need to get moving.

Let's face it, we all do -- not to claim boasting rights in the gym or look good in a Speedo (you don't) -- but to boost our chances of staying healthy and energetic, regardless of age and athletic ability.

The Moving Crew is not aimed at health faddists, body builders or extreme athletes. But if you're a harried deskjockey trying to find creative ways to squeeze in exercise, a senior looking to stay active or a workout enthusiast whose routine's gone flat, you might find the answers here.

Each week the Crew will explore some facet of fitness from the inevitable new trends to the latest research and offer ways to overcome the excuses that keep so many of us desk- and sofa-bound.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

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Moving Crew: Welcome back, chatsters and work slaves, to another joint plotting session aimed at prying you out of that office chair and getting your body doing what it's meant to do?move?and feeling better for it.

Just in time for pool season, we're happy to be joined today by swimming expert Donnie Shaw, director of aquatics at the National Capital Y. Donnie has years of experience teaching adults how to swim. So come on in, the water's fine. Toss him your questions on how to make those laps shorter (or at least seem so), your strokes more efficient and your breathing more like a porpoise's and less like a beached whale's.

As always, we welcome discussion on all things fitness? Whether it's that report about kids not getting enough to drink at sports camp or some obstacle you've encountered? or solution you want to share? in your own fitness campaign.

Fielding your questions today, along with Donnie, are Health section editor Craig Stoltz, assistant editor Susan Morse and staff writer (and Lean Plate Club moderator) Sally Squires. John Briley is away today but will rejoin us next chat.

And .... we're off.....

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Durham, NC: How much time do I need to spend in the pool to get as much exercise as a 30 minute run?

Donnie Shaw: I recommend a minimum of 30min in water, 3 times a week. Average person can get a mile swim in 30 mins. Take it from there.
Donnie

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cap hill: Good morning, I have been thinking about swimming as I need to add aerobic exercise and everything else bores me, but I need to learn how to swim laps properly. I can swim, but not correctly. I am 38 and embarrassed to say I never learned!; Any suggestions???

Moving Crew With Donnie Shaw: Hey there, this is Donnie. Don't feel bad, I didn't learn to swim until my late 20's and I'm 40 now!! I recommend you do 2 things, take a series of 3 private lessons or a stroke clinic at a place like your local YMCA. Meeting your coach once a week and practicing like crazy b/t meetings will make a difference!!

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The Moving Crew: Think you know how to swim the correct way? If you learned before 1980, you may not. Read the article Adult Swim and get moving in the pool.

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Annapolis, Md.: Thanks for taking my question.

My son and friends and I play Marco Polo in a very limited space. We put about 5 people into a space of 5'x12'x11 feet deep. We do alot of quick sprints and spend alot of time underwater. We play for about 1 hour. We're exhausted afterwards.

How can I determine how beneficial this is to me aerobically. I don't know how much I am exhausted by holding my breath or sprinting.

Moving Crew With Donnie Shaw: Check the size of your pants in about 30 days!! :-) You are getting a great aerobic exercise, no doubt - keep it up!! You're also staying agile.

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Toronto, Ontario: I swim about three to five thousand meters a week, but I do not push myself hard. Is it necessary to swim hard to achieve health benefits from swimming?

Moving Crew With Donnie Shaw: Hi there Northern Exposure, this is Donnie. You are definitely a swimmer. No it is not necessary to swim hard to achieve health benefits, but you can add sprints to your swimming to make your workout exciting.
Donnie

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Washington, DC: Do we perspire when we swim and should we be concerned about fluid intake during a swimming session?

Moving Crew With Donnie Shaw: Hi Washington,
Susan here. Yes, it definitely is possible to sweat when you swim, if you work hard enough and your internal temperature rises enough. You may not be aware of your sweating because the water helps cool you off. But you'll probably notice once you get out of the water that you're thirsty. I know I do after I've swum laps for a while. And yes, you should replenish that lost fluid.

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Arlington, VA: I like to swim but get chronic ear infections when I get water in my ears. Is there a way I can exercise with a kickboard or other apparatus and keep my head out of the water? What about exercise for my arms?
Thanks!;

Moving Crew With Donnie Shaw: Hey there VA!! Yes, you can use a kickboards or other swimming apparatus to keep your head out of the water or you can use earplugs. Use pull buoys to concentrate on arms. Also, you can add a few drops of alcohol into your ears after your swim to cut down on ear infections.
Donnie

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Arlington: What?!; Are you really saying the average person can swim 70 laps in 30 minutes? You gotta be kidding me!;

Moving Crew With Donnie Shaw: A mile is 32 laps or 64 lengths of your 25 meter pool. Don't feel bad if it takes a little longer, it takes me about 45 mins., with my breaks! :-)
Donnie

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Washington DC: Just a quick note of encouragement to anyone who thinks they will never be able to swim a lap without gasping for air. Two years ago I couldn't swim. I hired a swim coach and swam three times a week. Within 9 months I completed an iron man triathlon, which included a 2.4-mile open water swim. They key is consistency. Good luck

Moving Crew With Donnie Shaw: Thanks, Washington.
Well, that is inspirational, and shows just how quickly you can improve--in swimming or in any sport--with training and lots of practice. Thanks for your note.
--Susan

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Lake Ridge, VA: I am unhealthily overweight, and I hate to exercise - which is obviously a problem. But I do LOVE to be in the water. Can swimming help me as the exercise portion of a weight loss program, or is it not enough (i.e., I need to walk or do weights as well)? Considering that I am starting out unfit, what's the best routine to get myself started?

Moving Crew With Donnie Shaw: Hey there, it's Donnie. Please add walking and weight lifting to your work out. Get advice from your doctor on your diet. Based on your description you are like many of us. Swimming will complement your workout without a doubt!!

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Alexandria: I enjoy swimming a lot, but you depress me saying the average person can swim a mile in 1/2 hour!; Takes me at least 55 minutes. I'm a 54 yr. old woman, learned to swim when I was 3, had swim classes as a child and lifesaving classes as a teenager, but have never been involved in Master swim classes. I swim with fins sometimes, but have a sore knee afterwards. Does that mean I'm doing something wrong with my kick?

Moving Crew With Donnie Shaw: Hi Alexandria,
I'm right with you on this one. It takes me 30 minutes to swim half a mile, too, and I'm darn proud of myself when I do that. What matters, I think, is not the time it takes but the distance covered and the effort expended.
About that kick: It sounds like you're over-using your knees. The majority of your propulsion should come out of your hips, not your knee. One way to work on that is to point your toes when you kick, which forces your hips to do more of the work.
See you in the pool.
--Susan

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College Park, MD: I'm just starting to swim again; I had lessons as a kid, but I never swam competitively. I met with a friend on a Master's team to get some pointers on my stroke, but I'm still struggling to get my endurance up. It's embarrassing, but I feel winded after swimming a length in the pool. Do you have any tips for setting reasonable workout goals for myself? I did ask my friend, but since she's been a dedicated distance swimmer, her suggested distances were longer than I can manage right now. Thanks!;

Moving Crew With Donnie Shaw: Hi, it's Donnie. Sounds like you don't have your rhythmic breathing down and that's very common. What I would recommend is taking group lessons at advance beginner level, being open to being pushed to an intermediate class after your strokes are observed by the instructor, and working on your rhythmic breathing. Swimming is very developmental so it takes time to acquire skills, just like any other sport. The more time you spend in the water, the sooner you will see your progress. Thus, practice swimming in addition to your classes. Just be patient, you will build your endurance over time.

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Grosse Pointe Park, MI: I never learned to swim until I was thirty-five and now I love my daily swim more than almost anything. Several questions: I don't swim level -- I know my legs are lower than my chest. How can I correct that? Can you describe the proper crawl stroke? I'm uncertain about reaching as far as I can versus having a short stroke that keeps my hands pushing against the water. How close should one's hands be in relation to the body during the stroke?

Moving Crew With Donnie Shaw: Practice with a pull buoy to strengthen your pull. Also, make sure your pull goes past your hips before you recover. Try making your fingertips go in the water 1st before your elbows. Extend fully as if you want to touch the wall & pull. For the legs, use a kickboard to work the flutter kick. Make sure the kick comes from the hips vs. the knees. Last, do a private lesson with an instructor at your local YMCA or swimming pool.

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Dallas, Texas: I fractured my third toe during an aerobics class. So now I'm swimming for my form of exercise, but I just don't feel the same sense of body-tiredness/soreness after a workout. Is that normal, or am I not working hard enough?

Moving Crew With Donnie Shaw: Hi there, this is Donnie. What types of strokes are you doing?

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Woodbridge, Va.: So I'm looking at getting back into the pool and want to swim competitively again. Are there any programs in the area to do so?

Moving Crew With Donnie Shaw: Try to find a Masters Swimming program near you. Try contacting Potomac Valley Masters Swim. They should have a web site.

Donnie

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Moving Crew With Donnie Shaw: Hey Woodbridge, if you're 18 and under, try the Sea Devils.

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Arlington, VA: With the fad diet craze and the low-carbs I'm confused. I swam in high school and college. We always had a pasta party before a big meet. What's the deal? Carbs good or not so good? Oh and we ALWAYS waited an hour before going into the pool.

Moving Crew With Donnie Shaw: Hey Arlington--Sally here. You bet those carbs are good. In fact, the National Academy of Sciences says that children and adults need at least 130 grams of carbs per day to keep the brain functioning well. And just this week a coalition of health groups, including Dr. C. Everett Koop's Shape-Up America, warned the public about the health risks involved with low-carb diets.

Okay, so back to that carb loading question. Yes, go ahead and have that pasta. Just make it whole wheat or another whole grain which will give you more complex carbs. Those are the kinds that keep blood sugar and insulin steady.

By the way, Nancy Clark has a great book on sports nutrition that will also walk you through stoking up before swim meets. You can find it at Human Kinetics, on the web.

Good luck with your meet!

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Reston, VA: Hi there!; I'd love to take up swimming to exercise during these hot, sticky months. How many laps should I swim to reach the equivalent of 2 miles on the elliptical machine, or 3 miles of jogging? What pace is appropriate (i.e.; how long should it take to complete the laps in order to get a good cardio workout?)

Thanks!;

Moving Crew With Donnie Shaw: For distance, it takes 64 laps in a 25 meter/ 25 yd pool to equal 2 miles. Every 32 laps equal a mile. Go get 'em, champ!!

Donnie

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Washington, D.C.: Hey, just wanted to add my two cents here to the record. Swimming is fantastic exercise, but people shouldn't get discouraged by the time or distance thing. You'd have to be a -really- good swimmer to make a mile in half an hour. Since a mile is 72 lengths of a 25-yard pool, you'd have to swim each (25 yard) length in .4 minutes. Now, granted, Olympic sprinters can swim a 25 in 15 or 16 seconds, but that is what makes them Olympic sprinters. If you can swim a half mile (36 times down the pool) in half an hour, you're really doing great. So don't worry, relax, and keep swimming.

-A former HS swimmer

Moving Crew With Donnie Shaw: Hi Washington,
Thanks for those very encouraging two cents. Chatters will be really glad to hear this, I bet.
--Susan

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Ellicott City, MD: Hi, my friend and I recently started running again, but our legs got really sore. We wanted to focus on our arms as well, so we started to swim. I was wondering if you knew any exercises that would specifically target that under of the upper arm that gets "jiggly"? Also, how long does it take for the affect of swimming to show?

Moving Crew With Donnie Shaw: Swim with a pull buoy. Put the pull buoy b/t your thighs or calves. I like to swim with the pull buoy b/t my thighs. You will isolate your arms that way. You can also use a water exercise barbell through the water, creating the resistance.

Donnie

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64 laps in 30 minutes: That's really really fast. that would be about 30 seconds for a 50m swim. Even when I was in racing form, that'd be tough to maintain for 64 laps.

Moving Crew With Donnie Shaw: Thanks, 64.
--Susan

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San Diego, CA: Hi, I started doing masters swim for a few months, and then haven't gone for the past 2 months or so. I really miss it, but one of the things I don't like about it is being cold in the morning. Do you know of anything I could wear in the pool(mainly for upper body) to keep me warm at least until I warm up? I was going to try wearing a rash guard over it to help, but any other suggestions would be great. Thanks.

Moving Crew With Donnie Shaw: Get a shortie wet suit from your nearby swim shop or scuba shop, try getting the thin material. Try Keifer.com.

Donnie

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Dallas, Texas (part two): I am swimming free-style (or crawl) and the breast stroke. I alternate strokes with laps.

Moving Crew With Donnie Shaw: You're doing a good thing. The reason why is because you're giving your joints that are affected by these strokes a break. You have nothing to prove, keep swimming the way you swim.

Donnie

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Baltimore, MD: Hello moving crew, thanks for taking my question. I am a female that just turned 30, 5'4", 150lbs. Looking at me you wouldn't call me overweight or anything, but I know I need to do something. Lately I've started walking on the treadmill 20-30m, at an average speed of 2.5 mph. I do this maybe 3-4 times a week. On top of that, I really want to firm up my arms, so I lift some weights.

What I'd like to know is, what should I change in my habit to realistically expect results? I know I need to do exercise, and I'm trying, but I am going about it half-assed. Can you point me in the right direction?

Moving Crew With Donnie Shaw: Hi Baltimore, Craig here, willing to admit, here in public, that my workout regimen tends to collapse into half-buttedness regularly.

Here's one thing that works for me to add juice, and it's easy to do on a treadmill: add some interval work. Punctuate your 20-30-minute walking with bursts of considerably faster walking or jogging. Start with 15-second bursts, then let yourself recover until you're comfortable and breathing easily again. Then do another 15-second "sprint." And so on. Do that five times to start, then either extend those sprints to 30-seconds or work your way up to 10 "sprints." Then both.

Eventually you'll find that this increases your cardio-vascular capacity more quickly than if you just did your usual workout for longer. And this will also increase your calorie burn and build your leg muscles. And the beauty is, by letting yourself recover your wind in between, you don't dread it as much as pushing yourself for longer periods without recovery.

As for weights, I find it less aversive to do fewer, more intense sets (1 or 2 sets) with a weight I can do just 8 times than I do doing 3 sets with, say, 12 reps of a lighter weight. That gets boring, time consuming, etc. You also don't feel that nice burn.

Anyone else in Clickville have suggestions for Baltimore?

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Washington, DC: I've heard that swimming doesn't burn as much fat as other activities because your body wants to keep you insulated in the water. Is that true?

Moving Crew With Donnie Shaw: Hey DC: Sally here. What really counts for burning calories is intensity. Aerobic activities burn more calories and swimming--at least moderate to vigorous swimming--is very good at burning calories.

Here are the numbers, courtesy of www.caloriesperhour.com

For a 45 year old woman, 150 pounds, 5' 5 inches tall, a half hour of low impact aerobic activity burns 170 calories, compared with 204 for leisurely swimming, 272 for doing the moderate crawl and a whopping 374 calories for really doing a vigorous crawl in the pool.

Hope that helps.

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DC: Does it matter what kind of stroke you are doing? Is one kind more beneficial than another?

Moving Crew With Donnie Shaw: Depending on the goal you are trying to set, I would say, yes. If you're trying to get your heart rate up, do the freestyle, a fast breaststroke or a fast flutter kick with a kick board. Swimmers live longer, so just keep swimming!! I hope this helps. :-)

Donnie

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DC YMCA: Why is the Y so expensive in DC? or why isn't there a pool-only membership available that could be a little cheaper? You guys are one of the only centrally-located pools downtown, and I thought the Y was supposed to community oriented. I doubt most of the community here can afford $1000 a year.

Moving Crew With Donnie Shaw: For a pool only membership, go to the Hilton on Connecticut Ave or St. Albans pool. St. Albans pool phone is 202-537-6462. Try that for starters. By the way, the YMCA does offer financial assistance.

Donnie

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cheap pool?: In DC, the Y costs a ridiculous amount of money to join. Know of any other indoor pools in DC that come cheaper?

Moving Crew With Donnie Shaw: Susan here. No need to spend the big bucks to swim. (Donnie, no offense intended.) The District has 20 large outdoor pools that are free. (Capitol East Natatorium on 7th St. SE is one of them.) Arlington County and Montgomery also have several pools that are open to residents at low cost. (Non members pay slightly more.) Some of the community colleges also have pools that are open at low cost. Good luck.

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Sterling, Va.: I am in my late 40's and out of shape. I never learned to swim properly so my endurance is terrible. I never learned proper breathing techniques. I know it is not too late for me to learn the right way... but where might I find adult swim classes or would I be better off hiring a private instructor?

Moving Crew With Donnie Shaw: Contact the Reston YMCA, ask for Q. The number is 703-742-8800.

Donnie

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Silver Spring, MD: Just wanted to chime in and say that in addition to providing a great aerobic/cardio workout, swimming is also very easy on the joints. No impact to hurt the knees/ankles as running does and for people with joint conditions like arthritis it is a great way to keep in shape (with your doctors permission of course!;)

Moving Crew With Donnie Shaw: Thanks, Silver. All true.

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Alexandria, VA: Good Morning.

I am trying to develop the toned look. 5'9 152. As a woman I couldn't care less about the circumference of my bicep-so long as they don't wobble.

I am looking for something I can stick with, and weight lifting is not one of those things. What assets could swimming give me? I don't assume because I can swim it will be easy. What I am looking for is something I can CONSISTENT with, as I can't afford plastic surgery for all the things I want to fix.

Thanks!;!;!;

Moving Crew With Donnie Shaw: Hey Alexandria: Sally here. Swimming may be just the thing for you. Or you may want to try a variety of activities that will help you cross train and keep many muscles from sagging. Don't like weight lifting? How about pushups and pull-ups? They're wonderful for toning those bat wings that plague most women. Gardening can also be really great, especially with raking, digging, etc. Kayaking and canoeing is also great for the upper body.

Walking won't make your arms toned, but it's an activity that most people can fit into their lives in a variety of ways. And you might also want to check out tai chi, yoga, Pilates. There are tapes available. In other words, it's simply a matter of finding the activities that you really enjoy so that you'll look forward to doing them, whether it's doing laps at the pool or walking or paddling along the C and O Canal.

Good luck with your efforts!

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DC-area masters?: Hi!;
I used to race when I was a teenager, so I'm a decent swimmer, but I've definitely lost a ton of speed over the years.
The masters team's websites look scary--like you have to be decently fast, even if there's a slow pace group.
Know of any slow-friendly masters groups in DC?
It would help if costs were low.
Thanks

Moving Crew With Donnie Shaw: Come to the YMCA Nat'l Capital. We have various levels of speed, don't let the text scare ya!! Next masters start June 27th. Call 202-862-9622 for registration. Hope to see you there!

Donnie

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McLean, VA: I am an avid runner (competed in three marathons and numerous other races) and have done one triathlon last year. My problem, of course, is swimming. Like other posters, I have trouble swimming for any extended length of time. My problem is not my fitness, yet I seem to lose my breath after only 50 meters, have to stop, and then swim another 50 meters, totaling maybe 500-1000 meters in an entire workout. I have tried to change my form as per the Washington Post article and noticed better breathing, although still found it difficult. Any ideas? And for a follow-up to your probably answer, any of those masters' swim teams meet at times other than 5:30am?
Thanks.

Moving Crew With Donnie Shaw: Give yourself about 8 wks, you will see a difference if you continue to swim. You will build up your endurance weekly!!

Donnie

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Alexandria Water Walker: Please stop pushing the Y. It is overpriced and most of them don't have good pools. Almost every community has public pools that are much cheaper, usually larger and often have different water exercise classes and are more willing to help those on limited incomes than the Y is.

Moving Crew With Donnie Shaw: I understand how you feel, that's why I am also saying "your local pools", if the questions does not refer to our pool. FYI, the YMCA does offer financial assistance. Many people don't bother to ask about it.

Donnie

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Silver Spring, MD: Any recommendations for places in Montgomery county that give adult swim lessons? Or affordable pools to join?

Moving Crew With Donnie Shaw: Hi Ho, Silver Spring: Craig here. There is the famous Montgomery County Aquatic Center--huge and first-rate facility with lessons galore--near the White Flint Metro. Rockville has an aquatic center with indoor and outdoor pools, though I'm not sure to what extent non-Rockvillers have access. The YMCA near Rockville Pike (Montrose Road, I think) has decent indoor and outdoor pools and, of course, lessons galore. Those are the ones I know of, aside from the many community-based pools that often sell memberships or access to folks outside the immediate community. Others have suggestions?

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Oak Park, IL: I loved to swim as a kid and teenager, but after taking a long break from exercise and starting to swim again, about 3 or 4 hours a day, how long do you think it would take for me to lose some weight?

Moving Crew With Donnie Shaw: I recommend you use swimming together with strength training & a land aerobic activity, like walking. In 30 days you should see a difference. Remember to stretch after your workout to avoid being sore in the morning.

Donnie

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Alexandria, VA: I've been a Masters swimmer for about a year now. When I first started, I saw my times drop, but now they're bouncing back up even though I'm doing the same workouts.

This seemed to happen every year when I swam on my high school team, too, and it gets me very discouraged. Can you tell me why?

Moving Crew With Donnie Shaw: Wherever you're swimming, please talk to your coach. They are watching you strokes and they will have a better suggestion. There may be a lost in vigor somewhere in that lap of yours. Talk to your coach.

Donnie

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Moving Crew With Donnie Shaw:
Well, chatsters, a lively session today. Thank you, Donnie, and thank you all! Clearly, there are lots of swimming fans out there, working at getting better and stronger. The answer: a little bit of training, then practice, practice, practice. And what better time to do it than now?

Get those bathing suits on, and see you at the pool!

And we'll be back here for more questions in two weeks. In the meantime, see what's new in fitness in the Tuesday Health section. And email us at move@washpost.com.

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