Swimming For Weight Loss
If you have decided to start a journey to a healthier version of yourself, which is by the way a very smart decision, you’re probably thinking about renewing your gym membership, or you are thinking, and probably dreading, about some long cardio sessions, early morning runs or tons of exercise and physical activity that you need to reach those goals. However, that doesn't need to be the case when you consider the incredible benefits of swimming for weight loss.
It is actually quite a much better approach to devote your time to activities that you actually enjoy, and if regularly visiting the pool is what makes you feel like a fish on the water, pun intended, then you might be onto something really good. So is swimming good for weight loss?
Today we’ll look into what research says about the effectiveness of swimming as your secret weapon to torch body fat and get into the best shape of your life.
Benefits of Swimming for Weight Loss
Much like any consistent physical exercise, swimming can contribute to increased calorie expenditure and improved fitness. However, it's worth highlighting some distinctive advantages, particularly when considering the question of "how many calories should I eat to lose weight".
Here are some unique benefits worth mentioning:
Swimming for weight loss involves the whole body and most major muscle groups requiring you to use your arms, legs, torso, and abs all working against the high resistance of water, making you stronger. This makes it great for improving coordination, and cardiovascular strength, and helping you manage your weight, especially because.
It can really burn a lot of calories: swimming for weight loss depends on a few factors like the time you train, your weight, your technique or stroker style, and how intense your session is, however, you can expect to burn anywhere from 300 to 900 kcal per hour, all without putting to much stress in your body, which is why…
Swimming is suitable for all ages, fitness levels, people with injuries, and special populations like people with arthrosis, arthritis, obesity, or disabilities since it is quite easy at the joints, thanks to the water helping you hold your own weight, and it can be adjusted to your fitness level and desired goals.
It can even help with asthma: by building cardiovascular strength and lung capacity, and also by spending more time in a humid environment which can help you breathe if you suffer from the condition. However be very careful, since some pools that use too many chemicals in the water can make it worse.
It can also improve multiple sclerosis symptoms: thanks to the water keeping your limbs buoyant while offering moderate resistance and helping reduce pain and symptoms of fatigue and depression.
Swimming helps regulate blood sugar: A 2016 study showed that 3 swimming sessions a week can help regulate blood sugar levels and improve insulin sensitivity
Reduces the risk of heart disease and helps regulate blood pressure.
It will also help boost your mood and manage stress, relieve symptoms of anxiety, and improve sleep.
Boost Your Fat Loss
Now that we know all of the great benefits regular swimming can have for your overall health here are our best tips to get the most out of your training to reach your weight loss goals:
- If it is possible for you, an early morning session in a fasted state, that is before your breakfast can be a great approach to start the day right by burning fat, check our article on fasted cardio here to know why.
- Maintain a moderate to intense pace: The amount of calories you burn will be greatly increased if you maintain a steady pace at a higher intensity, You could burn around 500-900 calories this way and your training session will be shorter as well.
- Take a couple of classes: Learning proper technique and different styles can help you be more efficient in your training, being able to increase the pace and intensity in a safe manner.
- Switch up your routine and style: This will help you work different muscles and also prevent your body from getting too efficient and thus burning fewer calories, so make sure to alternate the pace, intensity, and duration of your sessions as well as the style of stroke you use.
- Make it a habit: Studies show you can get the benefits with only 3 sessions a week but you can safely train up to 5 sessions in a safe manner. Whatever you do work with your schedule and remember that consistency is the key
- Start slow and build up from there: Swimming can be a very demanding form of exercise, so make sure you start at your own pace, learn proper technique, get used to the training, and increase intensity and duration gradually and slowly. You can start, for example, with 10 to 30-minute swims, 1 to 3 times per week, and then gradually add 5 minutes to your swim sessions each week.
Pair it With Good Nutrition
In the end, the only way to achieve weight loss is to make sure you remain on a moderate caloric deficit, that is you burn more calories than you consume. Swimming can be a great tool to achieve that by helping you burn more calories and stay in a high metabolic state. However, keep in mind that it needs to be supplemented with great nutrition to be able to achieve your fat loss goals.
Protein is of paramount importance, especially during a caloric deficit to make sure you are losing fat while losing the least amount of muscle possible. But you also need to pair it with enough healthy carbs to fuel your training session and some healthy fats to maintain great hormonal and cellular health.
Make sure to check our amazing articles on healthy eating to help guide your nutrition, or if you’re not sure how to make the best out of your meals and want some extra help to make it easier and better for you, check our meal plans and let us help you get in the best shape of your life.
In conclusion, swimming for weight loss is a fantastic choice for anyone looking to shed excess pounds while enjoying a refreshing and low-impact workout. Whether you're a seasoned swimmer or a beginner, this exercise can help you reach your fitness goals effectively and make your journey towards a healthier you both enjoyable and sustainable. Dive into the world of swimming and experience the transformative benefits it can offer on your weight loss journey.
What type of swim strokes are best for weight loss?
Different swim strokes offer various benefits. Freestyle (front crawl) and butterfly strokes are particularly effective for burning calories and toning muscles. However, the best stroke for you depends on your skill level and comfort in the water.
How long should I swim in each session for weight loss?
Aim for 30-60 minutes per swimming session to maximize weight loss benefits. Start at a comfortable pace and gradually increase the duration as your fitness improves.
Can I use swimming as my sole form of exercise for weight loss?
While swimming is an excellent exercise, combining it with a well-rounded fitness routine that includes strength training and flexibility exercises can yield better overall results and prevent plateaus.
Is swimming suitable for people of all ages and fitness levels?
Yes, swimming is a versatile exercise suitable for people of all ages and fitness levels. You can adjust the intensity and duration to meet your specific needs and abilities.
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