Swimming (2.5 km/h)

Swimming at 2.5 km/h is a moderate cardio workout that actively engages the latissimus dorsi, shoulders, arms, and core muscles.

Keep your body stretched and relaxed, 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 strengthen the upper body, build endurance, and improve movement coordination.