What kind of exercise can I do instead of swimming to get the same benefits?

August 5, 2009 1:53 AM

So now that my local community swimming pool has been taken over by a corporation swimming rather sucks and I'm left trying to figure out if I can replace it with a different type of exercise while still getting the same benefits. Swimming helps with my back and shoulder problems as well as increasing my cardiovascular fitness but there must be other ways to do this without joining a gym, right?

I've just come back from a three month break in my exercise routine to find the crappy new management of my pool has booked out nearly all the lanes every day leaving us 'casual' swimmers screwed. Previously I was swimming two or three times per week, 30-45 minutes each time, about 80% backstroke and the rest freestyle. I also do pressups and planks regularly and a lot of long distance walking (am training for a marathon). I'd like to replace some or all of the swimming with something else without joining any kind of club, taking classes, or going to a gym.

Swimming gives me three main benefits I'd need to replace. Firstly it's a good cardiovascular workout and probably the only thing I do that resembles speed work. I don't have time to do cardio separately so really need something that incorporates this aspect. Secondly it builds upper body strength. I have a lot of back and neck problems so this is necessary but somewhat difficult for me. Pressups also contribute but aren't enough on their own. Thirdly I have shoulder problems from excessive computer use (something which isn't going to go away for the foreseeable future) and swimming loosens it up and helps keep the dodgy shoulder mobile. This is the most important and possibly the hardest to replace.

I've considered hiring a rowing machine and this is probably my best idea so far. I know it will have the cardio benefits and will work my upper body but I don't know if it will stretch out my shoulders or replace the rotary movements that I get while swimming. It's a reasonable expense to hire (although swimming costs money too) and I'd be locked into at least three months, so I need to be fairly confident of it's usefulness first. I have used them in the past and am currently fit enough to get a decent workout on a rowing machine without hurting myself. Alternatively I could hire something else but space is very limited here so only one piece of machinery is feasible.

The other idea I had is something like pilates or yoga but I don't want to try those without an instructor to make sure my form is correct (going to a class isn't an option). Because of my neck problems the risk of hurting myself is actually quite high.

I am open to adding more exercises to my pressup routine, maybe to supplement rowing or similar machine based stuff. Not much space here for either exercising or equipment storage but I do have hand weights and a small budget for buying stuff. I can't do anything like a situp (I can't hold my head off the ground against gravity) and need to be careful of straining my neck. I exercise with my boyfriend and he can help with the form but they'd need to be reasonably simple or well explained exercises that are easy for us to do properly. And lastly my time and mental energy is already somewhat over committed so long or elaborate exercise routines won't get done.

Comments on my ideas so far would be appreciated. There are probably other ideas out there too, my experience with different types of exercise isn't very wide, so please give other suggestions that fit my criteria. Thanks!

posted by shelleycat to health & fitness (12 comments total)

None of the other public pools in Auckland work for you? It sounds like swimming is currently meeting all your needs, it might be worth trying to find an alternative location and travelling a little further to get to it.
posted by jacalata at 2:06 AM on August 5

The only other pool within doable distance is owned by the same people and more expensive. So yeah, no unfortunately.
posted by shelleycat at 2:09 AM on August 5

Silly question: have you tried talking to the new owners?
posted by magic curl at 2:21 AM on August 5

I'm currently juggling a lot of stuff while I try to write my PhD thesis and train for a marathon. Swimming was only just tenable before, the overall change in attitude at the pool is large (more than I posted although the booking issue is the crux of it), is totally in keeping with how they run their other pools, and this was basically the last straw. So I really am seriously looking for an alternative. Can we focus on that please?
posted by shelleycat at 2:45 AM on August 5

You gave a brief, vague, reason as to the problems with your pool. You gave several, specific, reasons that swimming is a good exercise for you (particularly that it doesn't exacerbate an injury.) You then stated, "There are probably other ideas out there too."

You have "a lot of back and neck problems," and "can't do anything like a situp (I can't hold my head off the ground against gravity) and need to be careful of straining my neck." It sounds like swimming works for you and that you would have significantly more problems transitioning to an alternate workout than most people. Maybe the easiest solution would be to find a way to continue swimming. I don't think that snapping at the first two (probably three) people who try to offer advice is that cool.

Not to sound snarky, but it's not clear from the question. You say that you're training for a marathon, but you don't mention running. In fact, you said that you "don't have time to do cardio separately." No matter what sort of cardio you're doing, I'm not sure that it would be possible to finish a marathon if you're not training by running.
posted by ActingTheGoat at 6:26 AM on August 5 [1 favorite]

Perhaps something like an elliptical trainer? It's low impact and works upper and lower body.
posted by blue_beetle at 8:29 AM on August 5

Rowing is definitely the only thing that comes close to swimming as far as cardio bang for the buck + calorie burning + strength training.

I rowed varsity in college, dropped it for a decade, and then started again to train for the LA Marathon a few years ago. Aside from ... well ... running ... I think pulling 10km pieces is the best thing you can do to get ready for a marathon.

(You'd need to get a Concept II erg, though; every other rowing machine I've tried is $#%@.)
posted by GatorDavid at 9:18 AM on August 5

If you decide to forgo the type of exercise that works for you and a problematic body, and decide to pick up another type, I'd just like to chime in to make sure you're doing the new type correctly. Rowing is a great workout but done incorrectly, it can hurt knees, back, and can make your neck hurt. There is a proper rhythm and ergonomics to rowing and done incorrectly, can cause pain and be a very inefficient workout (by rushing the seat and pulling up too quickly -- none of the resistance is there and can cause jerky form). Swimming is indeed a great workout, and it has some intangibles that are hard to replicate - the refreshment of the water, the sound of water, the quietness of the time alone, the core-body strength in combination with upper and lower body exercise. So... I know you're looking for an alternate. But I personally wouldn't be as quick to give up a beloved, safe, enjoyable, and effective activity. Sure there are others out there - kettleballs, boxing, kickboxing, yoga, pilates, aerobics - but if you can't do a sit-up without hurting yourself, I'd seriously worry about recommending any one of those.
posted by barnone at 11:38 AM on August 5

Um, swimming isn't beloved. It's inconvenient, time consuming, annoying, doesn't work my core muscles, dries out my skin, and I don't really like doing it. Now it's gone beyond that to actively suck, as I said in my question, so I'm looking for something else I can do to replace some or all of my swim sessions. I don't see why this is a problem, I'm fit and strong despite my back problems (training for a marathon isn't something you just pick up from scratch and I've been working up to this for a couple fo years) and there must be other exercises that do some or all of the same things.

I appreciate the information about rowing and am interested in hearing more. I'll do some googling but if anyone has recommendations for websites or resources to give more information then that would be great. My boyfriend has been taught how to use a rowing machine by a gym trainer and I have used them previously without problem (again as I said in the question) but maybe I could go somewhere and pay for a training session to make sure my form is good?
posted by shelleycat at 2:53 PM on August 5

Rather than a purpose specific machine like a rowing machine, have you looked into a gravity loaded multi-purpose machine like a Total Gym? Australian distributor. These kind of machines use your own body weight on a variable incline as the work load, with the rate of incline you set creating a percentage of your weight as resistance force, through the incline and pulley systems. They offer a lot of possible exercises, at varying levels of resistance, and they are fairly inexpensive, as multi-exercise home machines go. The main drawback is that fully set up, they require about 10' of open room, for the fully extended length of the main rails, but they can be quickly folded up, for storage in a closet, if you have the closet space.

These things are ubiquitous in the U.S., and knockoffs are readily available from other manufacturers for less money, but they do work, and are dead simple to set up and use.
posted by paulsc at 4:27 PM on August 5

Here's a suggestion that's a bit out of left field: have you considered some kind of boxing or martial arts-based training? This might possibly work for you:

Swimming gives me three main benefits I'd need to replace. Firstly it's a good cardiovascular workout and probably the only thing I do that resembles speed work. I don't have time to do cardio separately so really need something that incorporates this aspect.

Boxing/martial arts style workouts tend to incorporate a lot of interval training that works on speed, strength, balance, and coordination simultaneously, and also gives you a good cardiovascular workout as well. It has the added benefit of being very, very short if you want to - e.g., you can get the same benefit from 20 minutes of intense interval work as from an hour of aerobic cardio work.

Secondly it builds upper body strength. I have a lot of back and neck problems so this is necessary but somewhat difficult for me. Pressups also contribute but aren't enough on their own.

This training builds upper body strength, focusing especially on the core. Lots of pushups, pullups, and other bodyweight exercises. Extra bonus: it does a lot of core training that doesn't involve situps.

Thirdly I have shoulder problems from excessive computer use (something which isn't going to go away for the foreseeable future) and swimming loosens it up and helps keep the dodgy shoulder mobile. This is the most important and possibly the hardest to replace.

This is the toughest part. I do a lot of computer work, and found that this training - e.g., throwing a lot of punches and doing twisting motions - was really good at loosening up my shoulders, neck, and arms. But if you have serious injuries, you should be very careful, especially anything involving hitting pads or working with resistance.

The best way to do this would be to take a few classes, see if you like it, learn the drills and the techniques, then work on it at home. The great thing is that it takes minimal equipment and space - all you really need is a little bit of space, a jumprope and maybe your hand weights, and possibly some pads.

If you want to do a bit of research on your own, here are a few resources:

- Tabata intervals; interval workouts 101.
- Some sample workouts (scroll down).
posted by googly at 5:50 PM on August 23 [1 favorite]

nunchucks. the basic front and back moves are pretty simple to learn, and can be pretty aerobic when done with that mindset.
posted by lester at 9:42 AM on August 24