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Backstroke swimming
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Backstroke swimming

Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Duration
15 min
Calories
120 KCAL
Level
intermediate
Equipment
None
swimming backstroke

Backstroke swimming

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i Instructions

  1. 1. Setup: Lie flat on your back in the water, keeping your body streamlined and horizontal. Keep your gaze directed upward toward the ceiling or sky, with your ears submerged.
  2. 2. Execution: Perform alternating arm recoveries with straight elbows, entering the hand pinky-first. Simultaneously, kick your legs in a steady flutter kick originating from the hips rather than the knees.
  3. 3. Safety & Breathing: Breathe continuously and calmly as your face remains above the water surface. Engage your core to prevent your hips from sinking.

Physiological Impact

8%
Heart Rate Impact
7%
Muscle Load
8%
Fatigue Level
3%
Recovery Rate

Caloric Benchmarking

Running 400 kcal
Cycling 300 kcal
Swimming 500 kcal
Actual exercise 665 kcal
0 kcal 300 kcal 600 kcal
High Intensity

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