Losing weight always feels difficult if you are working out at home or in a gym with fancy instruments. What if I tell you that there is a more effective way you can lose weight and tone your muscles? Today i discuss about exactly what are the benefit of swimming and why swimming is the best exercise from others.
All you have to do is to swim in a pool regularly for at least half an hour a day. How is it possible you think? Let me show you how effective is swimming for muscle toning and weight loss.
How Good Is Swimming for Weight Loss?
Many of us think that swimming doesn’t affect our weight as much as land exercise do. This is because while swimming, there is not much to do. But in land exercises, we do a lot of things. But actually, swimming is more effective than land exercises. Studies show that swimmers lose more weight than those who walk to lose weight.
Also Read : 9 Signs You Have a Swimmer’s Body
Those who have problems in some body joints like the knee, cannot perform several exercises on the land. But they can swim without harming the joints. Swimming is a low impact exercise and it doesn’t put any additional stress on the knees.
How Many Calories Does Swimming Burn
As a total body workout take a look how much calories does swimming burn if you swimming 1 hours, actually its depend on body weight.
For Freestyle 1 hours swimming burn
- ⇒ Person weight 130 pounds 590 calories if swimming fast for slow swimming 413 calories.
- ⇒ person weight 155 pounds 704 calories if swimming fast for slow swimming 493 calories.
- ⇒ Person weight 180-pounds 817 calories if swimming fast for slow swimming 572 calories.
- ⇒ Person weight 205-pounds 931 calories if swimming fast for slow swimming 651 calories.
If your question is which is the best swimming for burn calories, and how much they burn have a look,
Back stroke – 588 calories
Breast stroke – 840 calories
Front crawl – 588 calories
Butterfly – 921 calories
So Butterfly win
Burn Your Calories with Swimming
Just like all other exercises, swimming also helps to burn a lot of calories. For muscle toning, burning your calories is the principal focus. Older people cannot do regular ground exercises as younger people. Swimming can help them to burn calories in this case.
Burn calories swimming vs Other Sports
While swimming you have to use a lot of muscles in your body. So, in this case, your heart and lungs work hard so that they can supply oxygen to the muscles you are using. This means your cardiovascular system gets an excellent workout when you swim.
Anyways, as your heart is pumping faster you have to breathe heavier. This indicates your body is working harder. The harder your body works the stronger your heart and lungs will get until you get tired. And when you are tired that’s when you start to burn calories.
Swimming for Losing Belly Fat
your question is Does swimming help to reduce belly fat? and my answer is According Harvard Medical school, swimming able to burn 372-409 calories if you swimming just 30 minutes.
Water aerobics and swimming are both great cardiovascular exercise and a challenge to your body muscles. If you swim regularly then you will definitely lose a lot of belly fat.
A swimming pool is a good place for you to keep yourself cool and clean when you swim in it. So, by swimming in a pool regularly, you not only lose belly fat but also get refreshment.
Procedures to Follow to Lose Fat
Below are the procedures that you should follow to lose fat by swimming.
- ⇒ Knowing Your Ability
First of all, you have to know your limit. You have to know how far and how long you can take swimming exercises. Even if you are not a professional swimmer, you can still lose fat by swimming at your level.
All you have to do is to be safe while you are doing that. If you work with a partner for a while you will learn about your limits without any risks. So, in the beginning, work with your partner and then you can gradually start exercising on your own.
- ⇒ Warm-Up Exercises
Warming up before exercises is an essential thing to do. Experts always recommend warm up not only before swimming exercises but also before any other exercise you do.
Warming up will help your muscles to get active so that you won’t face muscle pulls during the exercise. As a beginner, you can start warming up by walking around and dipping in the water for about fifteen minutes before you start swimming.
And if you are doing it for a long time then you won’t need a long time to warm up. Advanced athletes often use pool yoga to warm up. You can try them if you like as well.
- ⇒ Increasing Exercise Sessions
Beginners will always get tired after swimming for about ten minutes or so. But you should at least swim for thirty minutes before you get off the pool. How can you do it as a beginner?
It’s very simple. You swim for about ten minutes and then take a break. Then when you regain some stamina and energy start over again. Continue this and make sure you at least reach thirty minutes in the beginning.
Then day by day increase the time limit and decrease the number of breaks you are taking. You have to gradually increase the exercise session in order to get better results.
- ⇒ Taking a Break
Finally, taking a break will help you to relax your muscles. You have to cool down in times so that you don’t harm yourself. Cooling down will help you to decrease the lactic acid that builds up in your muscle while you swim.
You can sit back for a while or walk around the pool if you like. Keep doing this until you feel your heart rate decreasing to a normal level.
What Should Be Your Goal as a Beginner?
If you want to lose weight by swimming and if you haven’t started the process yet, your main goal should be to level up yourself first.
You have to get to a level where you will see the results. In the beginning, it will feel hard for you to swim nonstop for a longer period. But you cannot give up easily.
You have to keep pushing your limits until you get to a level where you can finally see that you are starting to lose weight and toning your muscles. But keep in mind don’t push too hard as it can harm you. Keep it under a limit of course.
To wrap it up, I am sure you got your answer on what are the benefit of swimming and why swimming is the best exercise. As my final advice, keep in mind that swimming is always refreshing and easier to do than all other ground exercises you do for weight loss. So, try to build up a habit of swimming regularly in order to stay healthy and fit.