<http://schema.org/articleBody>
"Forget jogging and spinning. It's time to suit up for the best full-body workout of the summer: Swimming! This is the one ercise that does basically everything, from cardio to strength training to breath work, not to mention it's another excuse to go shopping for a cute bikini. And trust us, you don't need to be an Olympic gold medalist to take the plunge...but we figured it might help to have some guidance from one. We asked Olympian Jessica Hardy and NCAA champion Katie Kastes to tell us why their favorite sport is superior to everything else\u2014and how to get our feet wet.\n\n No muscle is left behind.\n\n Let's start with the most painfully (literally) obvious: \"Swimming is the only workout that I know of that uses your entire body,\" Jessica says. \"Every muscle will be sore if you work hard enough, which is awesome because you get it all from one workout!\" When you swim, you need to work to keep your body level and propel yourself forward through the resistance of the water. Then, you add in arms and breathing. Are you tired yet?\n\n But it's not all muscles: Just like running, swimming trains the body to use oxygen more efficiently, since it improves lung and heart functions by lowering your resting heart and breath rate. According to Equinox coach and NCAA swimmer Dan Daly, swimming can be a great complement to strength training since it improves cardiovascular fitness. \"Two to four days per week can yield significant improvements in mechanics and fitness levels,\" he says. It might be difficult, but it sure can pay off. In fact, a recent study done by Harvard Medical School concluded that people who swim regularly had superior overall cardiovascular health compared to those who solely run or walk.\n\n Even still, it's not just about intensity.\n\n Sure, you may feel the burn, but Katie points out that, \"Swimming is very low impact, which makes it perfect for those who need a break from running or cycling.\" This is great news if you're recovering from an injury or just need a change of pace from your current routine.\n\n You'll need to start slow.\n\n Trust us, we know that taking a first dive in the pool can be intimidating. Jessica suggests beginning with the freestyle stroke: \"It's best to start slow and gradually increase your pool time and speed. Form comes first.\" Katie adds, \"Begin with 15 minutes, stopping at every wall to catch your breath, and you'll learn to enjoy the sport much more.\" If you're more of a visual learner, it always helps to see the strokes before you try them for yourself. A great way to do this is with Speedo Pace Club's website and app, which is an awesome digital resource for swimmers of all levels.\n\n It's even better together!\n\n Once you've mastered your strokes and start to find your stride in the pool, it's helpful to keep your workout exciting. Katie abides by the buddy rule: \"I try to bring a friend along to the pool\u2014combining girl talk with your workout makes the time go by much faster! I also switch up my ercises by changing speeds or strokes. The more variety you can put in, the more muscles you learn to engage and strengthen.\"\n\n Jessica adds that it can also be the team spirit of the sport that keeps things interesting. \"I get bored very quickly, so I have to find ways to make it fun,\" she says. \"I race my teammates in order to not get overwhelmed by the amount of laps we do.\"\n\n Now for the best part: Suiting up!\n\n Another way to have a little fun? Choose killer gear to rock during your sweat session. Jessica says she really likes Speedo's training suit line, since the bright colors remind her to have fun. (As for us, we're coveting this awesome performance suit with a peplum by Stella McCartney for Adidas.) And don't forget eyewear: \"Speedo Vanquisher goggles are my favorite. They offer UV protection to keep your eyes safe which is important when you're outdoors,\" Katie says.\n\n But we all know the right attire means nothing without the perfect beauty prep. \"In addition to a great suit that you can really move in, I recommend a silicone cap to protect your hair from tangling and turning green from the chlorine,\" Jessica adds. (This is also a great time to stock up on loads of Philip Kingsley Swimcap, which is a conditioner you put on before the cap. It was created specifically for the first USA Olympic Synchronized Swimming Team!)\n\n And when it comes to accessories, there are loads of swimming tools to enhance your game, like kick boards, paddles, fins, and parachutes. One of the favorites among both swimmers is the Speedo Pull Kick. \"You can use it as a kick board, but it also doubles as a pull buoy to tone and strengthen your core by isolating your upper body. It's the perfect size to throw in a gym bag for an afternoon workout,\" Katie says.\n\n The most important key to success? Yourself.\n\n As with all things fitness, confidence is the most important part of the battle. \"Don't be afraid to look silly,\" Katie insists. \"We all started somewhere! Getting your feet wet and slowly improving your technique is a process we've all\u00A0gone through.\"\u00A0\n\n And like all athletes, Katie's healthy lifestyle doesn't stop once she leaves the lane: \"Putting in pool time is important, but it's also crucial to have a balanced, healthy life outside of the water. Eating a healthy diet and getting enough sleep are important elements in becoming a better athlete.\"\n\n So, what do you think? Will you be diving into this new fitness trend for summer?"^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.teenvogue.com/story/swimming-workout-tips>