Swimming can be anything you want it to be. Want to get together with a group of friends and splash around in a lake for an afternoon? Need to spend some time with nothing but the sound of chlorinated water slapping against the sides of the pool? Or maybe you just want to get in a total body workout in the most efficient way you can? No matter what your preference, swimming is there for you. Unlike cycling or running, swimming provides you the ability to focus on different muscle groups and specific parts of your body. This, in turn, means that you can avoid overtaxing other parts of your body that may need a chance to heal or recover.
As you progress as a swimmer, your body and brain learn to build breathing in and out as part of the training. This focus on taking, using, and expelling your breath builds lung resilience and the ability to maintain oxygen levels even when the body is under physical stress. Unlike athletes who are engaged in land-based sports and exercises, swimmers are forced to put breathing front and center in their workout.
Like other aerobic exercises, swimming produces positive results for cardiovascular health. Regular swimming can reduce blood pressure, increase cardiopulmonary function, and contribute to other positive health benefits like lower cholesterol and a stronger overall immune system. According to a study published in by Australian researchers in the medical journal, Metabolism, swimming has positive effects not just on weight loss, but also on body fat distribution.
Experts will explain that body fat distribution is a more relevant measure of health risks than the total amount of body fat. Specifically, swimming helps improve and reduce intra-abdominal or visceral fat, i. In addition to the positive effect belly fat loss has on your physique, reducing upper-body fat reduces your risk of diabetes, hypertension, heart diseases, some types of cancers, and high cholesterol.
Like walking, the effect of swimming on calorie burn depends on body weight, intensity, and duration. According to Harvard Medical School , an individual who weighs pounds will burn approximately calories from doing 30 minutes of swimming assuming there are swimming freestyle or doing the butterfly , while a pound person will burn calories for the same exercise.
Cornell University designed a simple METs metabolic rate to calorie calculator that allows you to input your weight, the duration of your workout, and the estimated METs by activity level. If you want even more detail about calorie expenditure by activity type and duration, then spend some time examining the Compendium of Physical Activities , which is available to us based on a project sponsored by the American Cancer Institute and conducted by researchers at Arizona State University.
The compendium is fairly comprehensive and includes most physical activities that you can imagine, and it is useful to anyone looking to measure calorie output based on different types of physical and cardio activities. Rather than give you a single fat-scorching, calorie-burning swim workout, we will give you three!
But first, see below for an outline of your basic swim workout. Warm up for 5 to 10 minutes of relaxed swimming with rests in between laps if needed.
Pay attention to your technique and get your breathing into a steady rhythm by breathing in through your mouth, then breathing steadily out when your face is in the water. Note that you are not actually holding your breath so much as you are controlling it. Kick it out for 5 to 10 minutes.
You can do this by resting on a kickboard or even a boogie board and kick lightly, then vigorously.
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Kick from your hips down to your toes, but keep your feet close together, as if you are kicking inside a bucket. Sprint and rest for 10 to 15 minutes. This is where the calorie burn really kicks in, and the pace is really determined by your own fitness level. To begin, swim fast and hard for one or two pool lengths, rest, and repeat. If you find you do not yet have the stamina to swim vigorously for a full pool length, try starting with swimming half-lengths or pool widths instead.
Repeat the sprint and rest activity for up to 15 minutes. Cool down for 10 to 15 minutes. Swim at a reduced pace, then gradually wind down for slower and slower laps. Then switch legs. Repeat this routine five times on each leg for a total of 10 reps. It is an effective exercise for working out the core and for helping burn fat around your mid-section.
Swimming for weight loss: how many calories does swimming burn?
Make the most of this exercise to boost your metabolism and lose some pounds. Begin by entering the pool, and move to a section where the water reaches your shoulders. Facing the interior of the pool, stand about 12 to 16 inches from a pool wall. Then, lean back against the pool edge with your elbows. With both legs together, extend them straight, slowly lifting them until they reach the water surface. Next, lower them slowly until they are completely straight and nearly reach the pool floor.
Repeat this exercise 5 to 10 times or until you feel exhausted. Take a break, and then attempt another set of reps. The tuck jump is one of the water exercises for weight loss and strengthening your core and leg muscles. It is simple to perform. However, if you are completely new to working out and have yet to build some strength, this exercise might be rather challenging. Go to the shallow end in water that is about chest high.
From your static standing position in the water, jump vertically. Initiate the action by bending your knees and then lifting your legs and bringing both knees up to your chest. With each jump, you will have to use your core and your arms to help stabilize yourself in the water and keep your torso upright. Perform multiple sets. To make the exercise more challenging, do not allow your feet to touch the pool bottom between sets; instead, tread in water in between each jump. Pool exercises that use weights create even more resistance.
The 30-Minute Swim Workout That Scorches Fat & Calories
That helps you intensify the workout on your arms and legs for building muscle for a trimmer, leaner appearance. To enjoy weight workouts, you will need to invest in some gear. The best options include:. A good example of a water exercise involving weights is the lateral arm lift. Stand in the pool water so that it reaches your shoulders. Hold the foam dumbbells down at your sides, palms facing inward.
Simultaneously raise both of your arms out to the side until they become level with the water surface and your shoulders. Lower your arms back down to your sides, and repeat. Do one to three sets of 8 to 14 repetitions. The plank is an extremely beneficial pool workout for weight loss. In addition to contributing to tighter abs, a plank improves your flexibility and posture. The move also helps you burn 2 to 5 calories per minute based on body weight.
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For example, a pound individual will burn two calories per minute. Someone who weighs pounds will burn 4 to 5 calories per minute. To perform a plank in the swimming pool, you will need a floating noodle.
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Enter the water and remain in the shallow end. Using both hands, hold the noodle near your chest with your arms partially bent. Engage your core and abs to hold the plank position. Only use flatter kicks when it is necessary to remain horizontal. The water resistance will make this process more difficult, and you will need to use both the core and abs to hold the position.
If you are looking for swimming pool workouts to get your legs and bottom in shape, the plie jump is a sure winner. The added resistance from the pool water makes the exercise even more effective than the dry-land version. Start by standing in the pool with the water just above your waist. Like a dancer, bring both heels together, fanning out your feet about 45 degrees and bending your knees outward. Next, jump straight up out of the water as high as you can.
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