If you go to the gym to do high-intensity exercise, 135 is enough, because muscles grow regularly. After doing high-intensity exercise, rest for at least 24 hours. For the average person, high-intensity exercise in the gym once or twice a week is enough.

If you want to exercise your muscles when swimming, it is recommended to use butterfly stroke, because butterfly stroke has the largest amount of exercise and the highest muscle exercise intensity in all swimming postures.