Swimming is one of the best types of aerobic exercise that you can start with, especially if you are overweight. Water, supporting your body, will give you the opportunity to direct all the effort to the movement as such, and not to spend part of the energy simply to keep the body in an upright position, as in the case of running.

Swimming is also an excellent way to build up an attractive muscle if you are excessively lean, or pull up your body and strengthen your muscles if they are flaccid and flabby. This is all because swimming develops long muscles of the legs and back, gradually improving and shaping any body that has lost its shape, unaffected by age.

You will need to set a goal - say, to start fifteen minutes of continuous swimming from one end of the pool to the other - and strive to achieve this goal. If the chlorinated water causes you inconvenience, use glasses for swimming. Glasses will protect your eyes. Start slowly. Swim a couple of distances, stop and, using a clock with a second hand, measure your pulse - you should monitor the level of the load.

Do not increase the load sharply. Swim for no more than fifteen minutes first three to four times. Then you can gradually increase the time by adding a couple of minutes each week until you bring the training time to half an hour, three times a week. Exercising in this way, provided that you follow the level of physical activity, from time to time measuring your pulse, you can be absolutely sure that you are gradually gaining shape.

Regardless of how long you swim, watch your breathing. It is very important to breathe smoothly, because it is oxygen that gives you the energy necessary to accomplish the efforts that you are making. This is the essence of aerobic exercise.

Cycling The same basic principles apply to cycling. It is also a wonderful, endurance sport that improves the coordination of movements and promotes the development of muscle strength, especially in the lower body.

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