When we think about getting fit, a swimming pool usually isn’t the first thing that comes to mind, but it really should be! Swimming is a fantastic way to burn calories and shed pounds, plus it makes you stronger, fitter, and healthier overall. No other workout can match swimming when it comes to boosting your metabolism and managing weight loss. If you find it tough to exercise in the heat, have sore joints, or are dealing with injuries to your back, knees, or ankles, swimming is an excellent option to boost your fitness.
How does swimming help you with weight loss?
So, how does swimming help you burn calories and lose weight?
Well, the water creates a lot of resistance. When you swim, your whole body works against that resistance, making you put in the effort to move through the water. Since swimming is a full-body workout, it engages both your upper and lower body, which helps raise your heart rate and burn calories. One of the great things about swimming compared to other exercises like walking or jogging is that it’s low-impact. This makes it a fantastic option if you’re not in the best shape, getting older, or dealing with joint or back pain.
How long should one swim for weight loss?
The time you need to swim for weight loss really varies based on your body weight, the stroke you choose, and how fast you’re going. Experts suggest aiming for at least 2 hours and 30 minutes of swimming each week. Swimming isn’t just great for weight loss; it can also help you keep the weight off after you’ve reached your goal. To lose half a kilo, you need to burn an extra 3,500 calories beyond what you consume.
Popular swimming strokes for weight loss
Swimming laps is a great workout that really gets your heart pumping and your breathing up. The way you swim plays a key role in shedding those extra pounds. There are four main swimming strokes that can help you with weight loss, and they are:
- Breaststroke: Breaststroke is a chill way to get your heart pumping. You can burn around 250 calories in just half an hour. It’s great for boosting your heart and lung health while also toning up your thighs, triceps, upper back, lower legs, and hamstrings.
- Freestyle: This is a quick workout that really ramps up calorie burning. You can burn around 300 calories in just 30 minutes. It helps tone your shoulders, butt, and abs, and it’s especially effective for strengthening your back muscles compared to the other strokes.
- Backstroke: A workout that gradually boosts your posture. You can burn around 250 calories in just half an hour. It helps stretch out your spine and improve your posture while also toning your abs, shoulders, arms, legs, and glutes, plus it works on making your hips more flexible.
- Butterfly: The butterfly stroke can be tricky to pick up, so it’s not the best choice for newbies. You can burn around 450 calories in just half an hour of doing it. It’s great for building and toning your muscles, boosting upper body strength, and enhancing flexibility.
There are different kinds of water workouts that can be classified as low, moderate, and high intensity. To get the best results, it’s a good idea to mix up the intensities. Here’s a quick rundown of these three workout types:
- Low-intensity: If you’ve got some time to spare for a workout or just want to focus on perfecting your stroke or taking it easy for a recovery day, low-intensity exercises are your go-to. They let you keep your form on point for longer, which helps boost your heart rate and get your body moving. Plus, they’re great for shedding some pounds. You’ll be working at a level of about 4 or 5 on a scale of 1 to 10, mixing in some intervals.
- Moderate-intensity: When it comes to swimmers, moderate-intensity workouts are a fan favourite. These sessions are mostly aerobics and push you to work at about 70% to 80% of your maximum effort, which translates to a level of 7 to 8 on a 1 to 10 scale.
- High-intensity: High-intensity workouts are not for beginners and can be intense. They involve going all out in your swimming, followed by short breaks or recovery swims. With these workouts, you’ll cover more distance in less time, requiring you to give it a solid 9 or 10 effort level.
Common myth about swimming
There’s a popular myth floating around about swimming that many kids grew up hearing. The idea was that you shouldn’t jump in the water for 30 to 60 minutes after eating. The reasoning behind it was that blood would rush to your stomach to help with digestion, leaving your arms and legs with less blood and making them tired. Some people thought this could lead to a higher chance of drowning. However, despite being a widely held belief, there’s really no scientific proof to back it up. Sure, some people might get a bit of a stomach cramp if they swim right after a big meal, but it’s usually nothing to worry about.
If hitting the gym isn’t your thing or you have joint pain that keeps you from certain exercises, swimming is a fantastic option to get fit. It’s an excellent way for weight loss, tone your muscles, and boost your heart health.
Swim Your Way to Fitness – No Pain, All Gain!
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