If you're just beginning, strive to swim at least 20 minutes at a time. If you need to take breaks at each end of the pool, factor that into your swim time and plan to be in the pool for 30 minutes so you can actively swim for 20! As your fitness improves, you'll be able to swim longer.

Like any other cardiovascular exercise, it is necessary for you to swim consistently to achieve the maximum results. We suggest you try to swim 3 to 5 times per week for 20 minutes or more per session.

To include freestyle swimming as one of your regular cardiovascular activities, you need to have a strong swimming technique. A few things you need to keep in mind are:

• Use a neutral head position
• Do not lift your head to breathe
• Swim on your sides
• Breathe out in the water
• Use a high elbow position
• Do not overreach with your recovering arm
• Use a two-beat kick for long-distance swimming
• Do not push water forward

How quickly you'll notice results from swimming depends on a number of factors, including how long and how far you're swimming, how many times a week you're getting into the pool, and how well you're eating. Typically, you'll begin to see your results within 4 - 6 weeks of consistent swimming.