Swimming breaststroke or backstroke consumes about the same number of calories as fast walking or slow jogging at four or five miles per hour. Front or back crawl requires lots of energy and is comparable to a moderate or fast squash game. The intensity of your swimming effort can also influence the number of calories that you burn up. A fast effort at doing the breaststroke might use more calories that a slow front crawl.

To enable you to use swimming as a weight loss aid, you need to be able to swim for half an hour at a time. It is therefore essential that you perfect a good technique. At first, half an hour will be far too long for most people (ten minutes and I'm bored). Realistically, you should be able to reach the half an hour goal within a few weeks. In the intervening time you should do as many pool exercises as you can to maximize your time in the water and the amount of calories that you burn up.

For a lot of us even getting into the pool is a huge step. Find a costume that you like and feel comfortable in and hold your head up high and get into that pool. Remember that this is a means to an end and that you do not care what other people think. If you are concerned about joining in with a mixed session, find out when the men/women only sessions are held.

Please make sure that you are medically fit before you start any exercise programme, if you are in any doubt about your health consult your G.P.

As I mentioned before, technique is important but not to the point where it should spoil your enjoyment. For example, swimmers who have not yet learnt to put their face in the water can continue to follow the programme. The best thing to do is not to use competitive strokes and go for the basic breaststroke and backstroke. With these strokes breathing does not become an issue, just remember to do it!

When you begin your swimming will probably be less than half an hour as your body is using muscles you did not know existed!

Keep a record of your swimming sessions, how it felt and how long you managed to swim.

Goggles are always a good idea, chlorine always makes my eyes sting and any excuse and I'm out of that pool, so you have been warned! Buy some good quality goggles that you can use at a later date when your technique improves.

We have devised two swimming programmes for you to follow. Be realistic about what you can do and take it easy.

Programme 1

This is for people who are not very strong swimmers but can manage about four lengths of the pool. Build up your strength and skills gradually and enjoy yourself.

The Warm Up
Swim a few easy widths. Use the strokes that you know and feel comfortable with. If you can manage it, try to include two widths of sidestroke and two widths of basic backstroke.

Exercise
Start with some pool exercises:

Water jumps: Stand at the shallow end of the pool so that the water is waist height, bend your knees and touch your feet (possibly with your head under the water) then jump out of the water as high as possible. Repeat this exercise five to 10 times per week. Build this up to 25 times over the next few weeks.

Push-Offs
Start by holding the edge of the pool and bring the soles of your feet up flat against the side of the pool, between your hands. Let your hands go and push off with all of your strength form the side of the pool. Se if you can make a note of how far you get. Return to the edge and see if you can push back further than your first attempt.

Repeat this five to 10 times, and work up to 25 times over the next few weeks.

Water Jogs
Run on the spot in the water; try to bring your knees up as high as possible. Attempt to take up to 15 steps with each leg. Work up to 80 steps over the next few weeks. Go easy on this one unless you are super fit already.

For The Thighs
Face the side of the pool and grip hard with both hands. Stand a few feet away from the edge of the pool; legs should be shoulder width apart. Use your arms for support, swing your right leg out to the side and then slowly back across your body. Repeat this movement with the left leg. Do 12 reps on each side and gradually build this up, as you get fitter.

Thighs and Bottom
Easy one, hold onto the pool edge and push your legs out straight behind you. Do some vigorous kicks teamed with some nice slow controlled ones.

Don't Forget Your Arms
Make sure you are in the shallow end of the pool, move your chest under the water and make sure you stay upright. Start to move your arms in a march like motion. Keep your arms beneath the water to maximise the resistance. Try doing this for 30 - 40 seconds increasing as you get fitter.

If you find you are ready to join a class, there are plenty to choose from.

Aqua tone and aqua power uses bendy bits of foam and equipment to improve strength and resistance in the water.

Aqua combat is the latest craze to hit the pools, based on fighting fitness classes, boxercise and tae-bo. Make sure you have a good fitting costume/shorts before you go wild!

Water is the great leveler, it is one of the safest and efficient ways to exercise.

Go for it.

Programme 2

Start with the pool exercises as above.

Do two lengths of sidestroke. Two lengths of basic backstroke. Take it easy and see if you can find the best way to get a good strong pull through the water.

Exercise
Do six lengths, using whatever stroke you enjoy. Use sidestrokes and backstrokes to work really hard without having to focus too hard on your breathing.

Finish your session with five minutes or so of relaxed and easy swimming.

Good luck and let me know how you are doing.