Did you know swimming is a safer way to lose weight compared to running? This is because the effect of muscular work is linked to the thermal effect of maintaining body temperature, and if you are overweight your joints will not suffer in the least. In this article, we present you with information on Weight Loss by Swimming so you can lose weight in the swimming pool.
In addition, towards the end of this article, there are:
- Two interesting videos on the subject: Weight Loss Diet Tips and Rules and Helpful Weight Loss Tips To Make Your Weight Loss Journey Better
- Simple 2 Minute Ritual To Remove Dangerous Belly Fat
How Weight Works
The food that we eat has calories. The body uses these calories as the fuel for the various activities we do. The calories surplus or leftover calories are the calories that our body doesn’t use.
It is stored as fat in the body. One pound of fat is roughly equal to 3,500 calories.
The only way to lose real weight is to spend more energy than you eat. Avoid light and continuous work.
Although low intensity aerobic exercise is the most suitable for certain people, it is not the most recommended for losing fat. You may also like to read: Tips to Lose Weight Effectively
Weight Loss By Swimming
The swimming is a good way to lose weight because the effect of muscular work is linked to the thermal effect of maintaining body temperature, and if you are overweight your joints will not suffer in the least. In this article, we present you with Weight Loss By Swimming plans so you can lose weight in the swimming pool.
The only way to lose real weight is to spend more energy than you eat. Avoid light and continuous work. Although low intensity aerobic exercise is the most suitable for certain people, it is not the most recommended for losing fat.
Wrong Notions About Weight Loss By Swimming
A generalized wrong notion is that practically any sport helps lose weight more than swimming. No it is not so. The swimming pool offers an excellent opportunity to reach your ideal weight with a very low risk of injury over most sports activities.
Comparing it with the walking, if the activity in the water is carried out with the same intensity you can lose more weight in the pool. The problem is how to calculate the intensity level.
One trick is to use the 4 x 1 ratio. This means that it should take four times more swimming than running the same distance. Thus, if you are able to run 1,500 meters in 6 minutes, while swimming you should do so in 24 minutes.
Following this rule, based on your experience as a runner, you can know the intensity at which you must swim to win the battle to the scale also in the aquatic environment.
Keep in mind that swimming at an intense pace makes you lose 11 calories per minute (9 per minute if you go slower).
Useful Article: Choosing Best Weight Loss Program For Your Goals And Lifestyle
Some Medical Facts
Swimming means less effort to the heart to burn fat and improve fitness. This is because in water, body temperature is lower; water helps to “carry” your weight; and in a horizontal position it is easier for the heart to deliver oxygen to the body . According to a report from the University of Maryland Medical Center for 2008 , the training target heart rate should be 12 beats per minute, less than on land, due to the reduction in metabolism during training.
For example, if on land, your target Heart Rate (fat burning) training is 130 to 150 beats per minute, in water, it will be 120 to 140pxm; having the same result. That is why, it is always recommended for cardiovascular, pulmonary rehabilitation, or strong problems of overweight and obesity.
Swimming has earned the nickname “the most complete exercise” since it works both the cardiovascular, respiratory and musculoskeletal systems. That is why, in addition to burning fat, muscle gain or improvement is achieved. Unlike other sports, which can be restrictive for certain age groups or physical conditions, most people can practice it and it is even a therapeutic indication.
Exercises To Lose Weight By Swimming
One of the main benefits of swimming at a moderate pace is that the negligible figure of 500 calories is burned.
In order to burn even more calories, there are exercise routines that can be very beneficial for losing weight:
- 200 meters: the first 50, swim crol. Then, 50 meters back. The next 50 meters, faster, with breathing to the sides.
- 400 meters: 100 meters back, 100 stroke, 100 chest and 100 crol.
A good secret to burn more calories by swimming is changing styles. As with all sports, the duration of the sessions and the amount of effort made helps determine how many calories we burn. However, by changing your swimming style you can increase energy expenditure.
What are the most effective styles to burn calories? Butterfly and chest and it takes the effort of the whole body to perform them.
A Sport Style trick
If you are not at pro level to swim with ease at medium and high intensities, you can use fins to help you burn more fat in each session.
How to Lose Weight By Swimming
To get rid of extra kilos using mostly fat as energy fuel, your training needs to meet some conditions:
Training of moderate intensity
This means swimming at 60-70% of your maximum heart rate that you would have already learnt to do – when we talk about cardio exercises that burn more fat.
Interval Training helps to yield more and consume the remaining glycogen so as to later use the substrate as fat. For this you can swim at moderate intensity at first, it can be about 5 minutes, and then become faster to intensify for a short time (1 minute is enough) training.
Fasting or Eat after two hours
This is recommended so that the glucose already released after digestion has been consumed then, it will be easier to start using fats. If it is fasting, glycogen or stored glucose is also at poor levels, so the preferred fuel for our muscles will be fat.
Useful article: Weight Loss Diet Tips And Rules
Although you must stop to drink liquid, because water is essential to burn fat and if you are slightly dehydrated, the process will not be as effective.
No intakes until after the hour after training
This helps to continue burning fat for a while after stopping moving. And always remember, that the quality of the diet as well as the quantity is adequate to be able to forget about the other kilos
Consistency and regularity in training
It is necessary to achieve results in time that are truly praiseworthy. It does not mean training daily but two or three times a week and in a sustained manner over time.
Remember that swimming can be a great help to forget the extra kilos in an effective, safe and injury-free way.
Video: How to Lose Weight: Fast and Easy Weight Loss Tips
Additional Tips for Losing Weight By Swimming
Control your appetite at the end of the exercise session. The latest studies show that water temperature can influence your feeling of hunger.
Keep in mind your daily needs. If you have a normal job where extreme physical conditions are not required, your daily caloric intake will be around 35-50 Kcal. for every kilogram of weight. However, in certain athletes it can exceed those values by far reaching even over 100 Kcal. for each kg of weight.
If you are looking to lose weight get a comprehensive healthy weight loss plan in which you should include good diet and exercise, then we recommend you can forget about those extra kilos. Sign up for a swimming pool and get all those benefits that swimming can give you.
Swimming: Many Advantages For Your Body
We have heard many times that swimming is a very complete activity. Swimming involves not only the cardiovascular system but also multiple muscles. Therefore, with the regular practice of swimming, we can derive many advantages for our body. Of course, it is an excellent strategy to lose weight also.
Swimming is ideal if you want to lose weight because training in the water lightens our body, making work easier for our joints and reducing the impact of exercise, therefore, if you are overweight, exercising in the water will help you prevent injuries.
On the other hand, swimming will demand efforts from the heart and lungs, as well as several muscles located both in the lower body and in the upper body.
Swimming is one of the best sports to lose weight, tone and get fit. Its benefits are multiple and at all levels: it improves the cardiovascular system, strengthens the muscles without impact on the joints, clears the mind and stimulates well-being, stylizes the figure and is a great ally to burn calories and reduce body fat.
As a physical activity, swimming shares the podium with the most recommended sports by doctors and physiatrists. In addition, learning to swim is adding to your abilities a key tool to take care of your health and enjoy the pools and the sea.
Swimming to Lose Weight: Forget About The Extra Kilos
Therefore, to lose weight, swimming is a great help, as it not only promotes fat burning but also helps tone muscles and gain muscle mass, which certainly helps prevent the dreaded rebound effect or sagging after loss. of weight.
If you are lucky to find a pool which is available during both summer and cold season, you’ll do your body a great favor.
Other articles recommended for you on this site:
- Negative Calorie Foods That Are A Must
- How to Lose Weight Fast and Easy Weight Loss Tips
- Tips for Losing Weight without Counting Calories
Video: Helpful Weight Loss Tips To Make Your Weight Loss Journey Better
Simple 2 Minute Ritual To Remove Dangerous Belly Fat
If you want to know more: Click here now
Disclaimer and Precaution
Please do consult your medical doctor and / or weigh loss dietitian before you start a new diet. This is also applicable to new workout or exercise routine, especially if you have not done any exercises for a long time or have injuries or have certain health conditions.