The heat is on! Is it affecting your exercise programme? Even the best of intentions can be wilted by the heat and humidity that we experience at this time of year. But there is no rule that says you need to do the same type of exercise year-round! So substitute another activity that provides a good workout and keeps you cool at the same time. Are you drawing a blank? We are surrounded by water -- why not use it? The benefit that you get from swimming that you do not get from other sports is that it strengthens virtually all of the major muscle groups, as well as the respiratory and cardiovascular system. It is an excellent workout for both the upper and lower body, and it also improves flexibility in the upper body and shoulder area. After a few weeks of regular swim workouts, you should notice improved arm, shoulder and back strength.

Swimming is the perfect exercise for a lifetime of fitness. Few other activities provide so many health benefits for so many people. As they grow older, many people are unable to continue with some of the traditional forms of land exercise due to changes in their bodies. Consistency is essential for a fitness programme to be effective, and avoiding injury is the key to consistency. Exercise is ideal for people of all ages, for the overweight, for those who suffer with back pain or arthritis, and for those recovering from certain injuries. Because swimming is not a weight-bearing activity, it does not cause as much stress on joints as other exercises.

Land exercise offers tremendous benefits, but often those benefits are accompanied by aches and pains, overheating and sweating (especially at this time of year) and feelings of exhaustion. Water gives us an opportunity to achieve all the benefits of exercise without experiencing these side effects.

Of course, as with any form of exercise, in order for it to be effective it must be done properly. If you jump in and churn around for 15 minutes you will not receive the same benefits as you will if you swim slower but longer. You need to be able to sustain an activity in order to reap the rewards. Depending on your skill and fitness level, you may want to start at a fairly slow pace.

Limit swimming to about 15 to 20 minutes for the first couple of weeks, and then gradually increase the duration and intensity.

As with any exercise programme, for true aerobic benefits you need to swim at least three to five times a week (or supplement your swimming programme with another activity) for a minimum of 30 minutes. In order to boost your fitness level, you should be working out at an intensity of between 60 and 80 percent of your maximum heart rate. For land activities, this would be calculated as follows: 220 minus your age will give your approximate maximum heart rate per minute; then calculate 60% and 80% of this figure. For swimming, use 205 minus your age to determine your maximal heart rate; because your body is horizontal instead of upright, your heart rate is about 15 beats lower in the pool. Once you have calculated your range of 60 percent to 80 percent of your maximum heart rate, divide these figures by six to give you a 10-second count.

Periodically throughout your exercise session, take your pulse for 10 seconds to make sure that you are in your training zone. This will help you gauge your intensity.

Whether you have access to a pool, or decide to swim in the ocean, never put yourself in an environment that your are not physically capable of handling.

Swim in a safe environment, like a pool or beach with a lifeguard, or make sure you have a buddy with you. And listen to your body! But if you like the idea of getting a good workout and hate breaking a sweat, try jumping into a liquid gym this summer! You can have fun and get fit at the same time!