The Effect of 30 Minutes of Swimming Training on VO₂Max in 30-Year-Old Non-Athletes
DOI:
https://doi.org/10.31851/xj03kk06Abstract
Maximal oxygen volume (VO₂Max) is a major indicator of aerobic capacity and cardiovascular health. At the age of 30 years, there is a gradual decline in cardiorespiratory function if not balanced with adequate physical activity. Swimming training is categorized as a low-impact aerobic activity that involves many muscle groups simultaneously and has the potential to increase VO₂Max in non-athlete populations. This study aims to evaluate the effect of 30-minute swimming training on increasing VO₂Max in 30-year-old non-athlete individuals. The design of this study was a one-group pretest-posttest with a quantitative approach. A total of 20 male subjects aged 30 years (±1 year), who were physically inactive and had no history of chronic disease, participated in a swimming training program for six weeks, three times a week, each for 30 minutes. VO₂Max was measured using a multistage fitness test (beep test) before and after the intervention. Statistical analysis used a paired t-test with a significance level of p <0.05. The results showed a statistically significant increase in VO₂Max (mean pretest = 35.2 ± 3.4 ml/kg/min; posttest = 39.1 ± 3.6 ml/kg/min; p < 0.001), indicating a positive adaptation to aerobic training in water. Regular 30-minute swimming training has been shown to be effective in increasing VO₂Max in non-athlete 30-year-old individuals. This training can be recommended as an efficient and low-risk fitness strategy for the productive age group.
References
Arena, R., Hall, G., Laddu, D. R., Phillips, S. A., & Lavie, C. J. (2022). A tale of two pandemics revisited: Physical inactivity, sedentary behavior and poor COVID-19 outcomes reside in the same Syndemic City. In Progress in cardiovascular diseases (Vol. 71, pp. 69–71). https://doi.org/10.1016/j.pcad.2021.11.012
Buttar, K., Scholar, Saboo, N., & Kacker, S. (2019). A review: Maximal oxygen uptake (VO2 max) and its estimation methods. 24–32.
Cartee, G. D., Hepple, R. T., Bamman, M. M., & Zierath, J. R. (2016). Exercise Promotes Healthy Aging of Skeletal Muscle. Cell Metabolism, 23(6), 1034–1047. https://doi.org/10.1016/j.cmet.2016.05.007
Costa, M. J., Balasekaran, G., Vilas-Boas, J. P., & Barbosa, T. M. (2015). Physiological Adaptations to Training in Competitive Swimming: A Systematic Review. Journal of Human Kinetics, 49, 179–194. https://doi.org/10.1515/hukin-2015-0120
Cox, K., Burke, V., Beilin, L., & Puddey, I. (2010). A comparison of the effects of swimming and walking on body weight, fat distribution, lipids, glucose, and insulin in older women--the Sedentary Women Exercise Adherence Trial 2. Metabolism: Clinical and Experimental, 59, 1562–1573. https://doi.org/10.1016/j.metabol.2010.02.001
Crowley, E., Powell, C., Carson, B. P., & W Davies, R. (2022). The Effect of Exercise Training Intensity on VO(2)max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses. Translational Sports Medicine, 2022, 9310710. https://doi.org/10.1155/2022/9310710
Hellsten, Y., & Gliemann, L. (2024). Peripheral limitations for performance: Muscle capillarization. Scandinavian Journal of Medicine & Science in Sports, 34(1), e14442. https://doi.org/https://doi.org/10.1111/sms.14442
Herold, F., Müller, P., Gronwald, T., & Müller, N. G. (2019). Dose-Response Matters! - A Perspective on the Exercise Prescription in Exercise-Cognition Research. Frontiers in Psychology, 10, 2338. https://doi.org/10.3389/fpsyg.2019.02338
Jakše, B., Gilić, B., Đurović, M., & Šajber, D. (2024). The Effects of an Eight-Week Swimming Program on Body Composition and Assessment of Dietary Intake in Post-COVID-19 Patients. Journal of Nutrition and Metabolism, 2024, 3037784. https://doi.org/10.1155/2024/3037784
Lahart, I. M., & Metsios, G. S. (2018). Chronic Physiological Effects of Swim Training Interventions in Non-Elite Swimmers: A Systematic Review and Meta-Analysis. Sports Medicine (Auckland, N.Z.), 48(2), 337–359. https://doi.org/10.1007/s40279-017-0805-0
Lee, J.-H., Kim, S.-Y., & Kim, D.-I. (2022). Association of muscle strength and body mass index with risk factors for metabolic syndrome and its prevalence in Korean adult women. BMC Public Health, 22(1), 2060. https://doi.org/10.1186/s12889-022-14520-y
Leon, A. S. (2017). Attenuation of Adverse Effects of Aging on Skeletal Muscle by Regular Exercise and Nutritional Support. American Journal of Lifestyle Medicine, 11(1), 4–16. https://doi.org/10.1177/1559827615589319
Letnes, J. M., Nes, B. M., & Wisløff, U. (2023). Age-related decline in peak oxygen uptake: Cross-sectional vs. longitudinal findings. A review. International Journal of Cardiology. Cardiovascular Risk and Prevention, 16, 200171. https://doi.org/10.1016/j.ijcrp.2023.200171
Meredith-Jones, K., Waters, D., Legge, M., & Jones, L. (2011). Upright water-based exercise to improve cardiovascular and metabolic health: A qualitative review. Complementary Therapies in Medicine, 19(2), 93–103. https://doi.org/https://doi.org/10.1016/j.ctim.2011.02.002
Nurpratiwi, R., Solikah, N. L., Susanti, S., & Ayuningtyas, T. R. (2025). The Relationship between Body Mass Index ( BMI ) and VO 2 Max in Sports Students. Journal of Sport Medicine and Physiotherapy, 1(1), 33–39.
O’Connor, E., Mündel, T., & Barnes, M. J. (2022). Nutritional Compounds to Improve Post-Exercise Recovery. Journal of Sport Medicine and Physiotherapy, 14(23). https://doi.org/10.3390/nu14235069
Palmer, A. K., & Jensen, M. D. (2022). Metabolic changes in aging humans: current evidence and therapeutic strategies. The Journal of Clinical Investigation, 132(16). https://doi.org/10.1172/JCI158451
Ross, R., & Myers, J. (2023). Cardiorespiratory Fitness and Its Place in Medicine. Reviews in Cardiovascular Medicine, 24(1), 14. https://doi.org/10.31083/j.rcm2401014
Sideraviciūte, S., Gailiūniene, A., Visagurskiene, K., & Vizbaraite, D. (2006). The effect of long-term swimming program on body composition, aerobic capacity and blood lipids in 14-19-year aged healthy girls and girls with type 1 diabetes mellitus. Medicina (Kaunas, Lithuania), 42(8), 661–666.
Stanley, J., Peake, J. M., & Buchheit, M. (2013). Cardiac parasympathetic reactivation following exercise: implications for training prescription. Sports Medicine (Auckland, N.Z.), 43(12), 1259–1277. https://doi.org/10.1007/s40279-013-0083-4
Zhang, G., & Liu, X. (2024). the Impact of Swimming Training on Physiological and Psychological Indicators in Individuals of Different Age Groups: a Cross-Sectional Study. Revista Internacional de Medicina y Ciencias de La Actividad Fisica y Del Deporte, 24(94), 164–181. https://doi.org/10.15366/rimcafd2024.94.012
Zhu, H., Jin, J., & Zhao, G. (2023). The effects of water-based exercise on body composition: A systematic review and meta-analysis. Complementary Therapies in Clinical Practice, 52, 101766. https://doi.org/https://doi.org/10.1016/j.ctcp.2023.101766
Downloads
Additional Files
Published
Issue
Section
License
Copyright (c) 2025 Nur Kholis Akbar, Haryo Mukti Widodo, Heni Yuli Handayani, Septyaningrum Putri Purwoto, Agus Himawan
This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.
1. License
Use of articles will be governed by the Creative Commons Attribution - ShareAlike license as currently displayed on Creative Commons Attribution - ShareAlike 4.0 International License (CC BY-SA)
The author warrants that the article is original, written by stated author(s), has not been published before, contains no unlawful statements, does not infringe the rights of others, is subject to copyright that is vested exclusively in the author and free of any third party rights, and that any necessary written permissions to quote from other sources have been obtained by the author(s).
Halaman Olahraga Nusantara's spirit is to disseminate articles published are as free as possible. Under the Creative Commons license, Halaman Olahraga Nusantara permits users to copy, distribute, display, and perform the work. Users will also need to attribute authors and Halaman Olahraga Nusantara on distributing works in the journal and other media of publications.
4. Rights of Authors
Authors retain all their rights to the published works, such as (but not limited to) the following rights;
1. Copyright and other proprietary rights relating to the article, such as patent rights,
2. The right to use the substance of the article in own future works, including lectures and books,
3. The right to reproduce the article for own purposes,
4. The right to enter into separate, additional contractual arrangements for the non-exclusive distribution of the article's published version (e.g., post it to an institutional repository or publish it in a book), with an acknowledgment of its initial publication in this journal Halaman Olahraga Nusantara.
5. Co-Authorship
If the article was jointly prepared by more than one author, any authors submitting the manuscript warrants that he/she has been authorized by all co-authors to be agreed on this copyright and license notice (agreement) on their behalf, and agrees to inform his/her co-authors of the terms of this policy. Halaman Olahraga Nusantara will not be held liable for anything that may arise due to the author(s) internal dispute. Halaman Olahraga Nusantara will only communicate with the corresponding author.
6. Royalties
Being an open accessed journal and disseminating articles for free under the Creative Commons license term mentioned, author(s) aware that Halaman Olahraga Nusantara entitles the author(s) to no royalties or other fees.
