Swimming for weight loss
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Swimming for Weight Loss

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swimming fat loss

Swimming for Weight Loss

Swimming is said to be one of the best forms of aerobic exercise. The stress on your joints is minimal, because you’re held up by the water. And your working your whole body when you’re swimming.

Are you thinking of starting swimming as a form of weight loss?

Below are some ideas about the types of swimming, and the benefits associated with swimming for weight loss.

Here is a chart from Nutri Stratagey that gives you a good idea about how many calories you can burn swimming!

Activity, Exercise or Sport (1 hour)
130 lb
155 lb
180 lb
205 lb
Swimming laps, freestyle, fast
590
704
817
931
Swimming laps, freestyle, slow
413
493
572
651
Swimming backstroke
413
493
572
651
Swimming breaststroke
590
704
817
931
Swimming butterfly
649
774
899
1024
Swimming leisurely, not laps
354
422
490
558
Swimming sidestroke
472
563
654
745
Swimming synchronized
472
563
654
745
Swimming, treading water, fast, vigorous
590
704
817
931
Swimming, treading water, moderate
236
281
327
372
Water aerobics, water calisthenics
236
281
327
372
Water polo
590
704
817
931
Water volleyball
177
211
245
279
Water jogging
472
563
654
745
Diving, springboard or platform
177
211
245
279

 

Types of Swimming

To avoid the possible boredom that can arise when you do the same stroke from one end of the pool to the other, try varying your routine. Here are some ideas.

* Use a kickboard or float board once in a while. Hang onto it and kick your way from one end of the pool to the other.
* Change strokes within the session or do a different stroke each session.
* Consider water aerobics as a way to get fit in addition to swimming.

*You can also use underwater music!  I use an underwater ipod and love it!
Swimming for Weight Loss

Benefits of Swimming

Exercising in water primarily works joints, soft tissue, and muscles. It’s not a form of exercise that is intended to strengthen bone – for that, you need to engage in weight-bearing exercise. But swimming offers a great many benefits, such as the following.

* Swimming offers a whole-body workout – nearly every muscle group is engaged. And just moving in water requires your muscles to work harder than making that same movement in the air.

* Cardiovascular health is purported to be greatly enhanced by swimming. Sources point out that the continual use of your muscles helps keep your heart rate up. After all, even if you’re not actively swimming, your muscles are engaged in treading water and staying upright.

* If you are swimming for weight loss, swimming can help you perform motions and movements that might be difficult on “land.” And speaking of weight loss…

* Swimming may just help you lose weight, especially if you combine it with a healthy diet and more active lifestyle. Depending on your body weight and the swimming stroke you use, you can burn anywhere from 400 to 1000 calories in an hour as shown in chart above.

* One of the big benefits of swimming is that it is easy on the joints. If you suffer from arthritis or any form of joint pain, swimming can help you work those joints (and the rest of your body) without impact.

*What I love is you don’t feel the sweat!

Swimming for Weight Loss Routine

High intensity workouts burn calories and lead to faster weight loss. This  workout has your heart pounding from beginning to end.

  • Start with a 200-yard warm up, then do 20 25-yard freestyle intervals with five seconds rest between each.
  • Finish the set with a 100-yard easy swim in any stroke.
  • Swim 16 25-yard intervals in any stoke with 10 seconds of rest between each.
  • Finish the set with another 100-yard easy swim.
  • Do 12 25-yard freestyle intervals with 15 seconds rest between each.
  • Finish the workout with eight 25-yard freestyle intervals with 20 seconds rest between each.
  • Cool down with an easy 200-yard swim in any stroke.

According to U.S. Masters Swimming, start swimming two or three days a week and build your routine to include more days. Combine this interval workout with endurance and drill workouts for three workouts a week.

Swimming for Weight Loss and Toning Routine:

This is a great way for a beginner or an advanced swimmer who wants to tone certain parts of their body while swimming.  Of course your whole body gets a workout when your swimming, but there are a few things you can do to add toning to the mix:

1.  Use a kickboard and practice kicking at a very fast pace for 2 laps then slower for 2 laps and continue for as many laps as you can.

2.  Use a Pull Buoy (see pic)  between your legs and swim laps with just your arms swimming freestyle at a fast pace 1st to laps, slower controlled pace next 2 laps and repeat.

swimming for fat loss

Lap Swimming for Weight Loss:

If your truly a beginner and are new to the pool, it’s a great idea to just start off with basic lap swimming.  You can still lose weight by lap swimming.

At first, just try and swim regular freestyle at a medium pace for as many laps as you can taking 10 second breaks at each end.  Maybe you can only swim the first day for 10 minutes before you are very winded and tires.  That’s ok.  The next day try and add time or laps on to what you did the previous day.

If you stay consistent, you will build up your endurance and be able to swim farther and longer as you go along.

Tips for Swimming as Exercise or Weight Loss:

Here are a few tips to help you get the most out of your swimming for fitness and weight loss.

* Bring a friend to help you stay motivated. See if you can get someone to join you for your regular trips to the pool.

* Safety is always important. Make sure you don’t get overheated if the water is warm, and if you feel very winded or uncomfortable, stop swimming and rest until you feel okay.

* If you are concerned about the effects of chlorine and other pool chemicals on your hair or eyes, wear a swimming cap and/or goggles. If you are concerned about inhaling chlorine vapors, choose an outdoor pool.

Part of your swimming weight loss plan could include starting the 24 Day Challenge.

This is a great way to enhance your weight loss.  The healthier eating program and supplementation would be a great add on to your weight loss goals.

In addition, *Catalyst  is a great product to take before swimming because it helps burn fat while maintaining muscle mass.

*ThermoPlus is also great before swimming because it helps convert fat into energy so it gives you the extra energy you need to swim.

*Another great product for an energy boost is Spark.  Check out my Spark Review for more info…..

Now go find a pool and swim some laps!

Your Health and Wellness Coach,

Joanna Bostwick

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

About the author: Mother and wife who loves blogging about health and wellness. Working hard to have life on my terms! Helping one person at a time take their health back. I believe everyone has a purpose and are valuable. Mantra- Life is short, don’t waste it!

2 comments… add one
  • Silas Foreman: I Need To Lose Weight Im 12 : Advocare Reviews A Critical Look At
    Advocare’s Business Model And Recruiting System

    • admin

      Silas- Thanks for asking. A lot of kids your age loose weight with the 24 day challenge. You need to talk to your parents and doctor first though to make sure this would be the best thing for you to use.
      Joanna

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