Swimming (2.4 km/h)

Swimming at 2.4 km/h is a moderate cardio workout that engages the latissimus dorsi, shoulders, arms, and core muscles. Keep your body stretched, perform rhythmic flutter kicks with your legs, and alternate your arms in smooth strokes for steady movement through the water. Focus on controlled breathing: inhale through your mouth while turning your head to the side, exhale underwater. This pace helps build endurance, strengthen upper body muscles, and improve coordination.