Swimming for weight loss is a fun activity that is also refreshing and has many other health benefits. For those who don’t want to exercise in hot conditions, deal with joint pain, or suffer from back, knee, or ankle injuries, swimming is a great way to
increase fitness levels. And, of course, it helps you burn fat and lose weight almost without realizing it with sessions of just 30 minutes.
How does swimming help lose weight? Very simple: because
The water provides a lot of resistance. When you’re swimming, you’re using your entire body to fight that resistance in an effort to swim. And because swimming is a total-body workout, it allows your upper and lower body to fully engage and benefit from the workout swimming provides, raising your heart rate and allowing you to burn calories.
What makes swimming a good alternative to other exercises, such as walking or jogging, is that it is a
low impact activity. Low-impact exercises are helpful if you’re out of shape, aging, or prone to pain in certain areas of your body, such as joints or back.
In addition to these benefits that make swimming a more viable option for some people, swimming also
increases metabolism rate. A higher metabolism means you’ll have a higher energy level and burn more calories during periods of rest and activity.
Women practicing swimming/PEXELS
how much weight can you lose swimming
The calories you burn and the subsequent weight you lose while swimming will depend on a number of different factors, such as your current weight, your metabolism, or the intensity of training and strokes you include in your sessions. If you are working to lose weight by swimming, then you will need to find a
good exercise routine.
However, it is important to note that even if you follow a good exercise program, having a bad diet can cause your training routine to fail when it comes to losing weight. While having a good exercise routine is crucial to losing weight, so is
maintain a good diet.
Since swimming puts the entire body to work harder than it would on dry land, 30 minutes in the water is equivalent to 45 minutes of exercise out of it. As long as you maintain a healthy diet along with a swimming regimen, barely swimming
half an hour three times a week it will help you stay in shape.
For best results, it is important to be consistent with a
swimming routine. You won’t be able to see the results right away, but it won’t take long either. With consistent training in the water, you should start to see weight loss within 30 days.
How to swim to lose weight
Fortunately, there is a huge variety of water aerobics and low-impact exercises that can be done in the pool or in the ocean. With so many different workouts to choose from,
it is very unlikely that you will get bored. Another point in his favor. But you have to follow certain guidelines for everything to work well.
Women practicing swimming/PEXELS
So it’s very important
start with warm up, so that all your muscles and organisms are conditioned and prepared for physical work. Start slowly and do not hesitate to use accessories such as floats or sleeves if you see that it is difficult for you. For the best balance and best results, it is recommended to use a combination of intensities.
Low intensity exercises are great if you have a good amount of time to work or are looking to improve your stroke or need a recovery day. With
low intensity workouts, you will be able to debug the correct techniques for a longer period of time. This helps get your heart rate up and get your body moving. It is perfect for losing weight. You will work at intervals and with an effort level of 4 or 5 on a scale of 1 to 10.
The
moderate intensity work are the most popular workouts among female swimmers. These workouts are mostly aerobic and will require you to work at an intensity that would range between 70 and 80% of your maximum effort, or a level of 7 to 8 within that hypothetical scale that goes up to 10.
The
high intensity exercises They are not for the faint of heart or for beginners. Very good form is required. The swimming itself is alternated with rest periods or recovery swims. With high intensity training, you will swim more meters in less time, which will require an effort of 9 or 10.
