Swimming is a fun way to improve your heart health, tone your muscles, and lose body fat. Swimming at a very casual pace of 50 yards a minute burns about 625 calories per hour with minimal impact on your body.
With that in mind it's not surprising that many swimming exercises can improve your stamina, trim your waistline, and boost your overall health. Here are few you can try right now.
5 Ways To Lose Weight Swimming
Swimming is more than just a fun activity. It's a healthy one! Cool off your body and whip it into shape at the same time. Try these swimming tips and exercises for weight loss.
1. Swim During A Fast
Try not to eat before you go swimming. For one, you might feel nauseous if you haven't digested all the food yet. However, an empty stomach also leaves the door open for fat-blasting.
We don't just eat because food tastes great. Our body breaks down this food for nutrients and converts many of its carbs into energy. This energy is measured in calories. Whatever calories we don't burn gets stored in our fat.
In a fasted state, our body pulls from this stored energy for fuel. Naturally, this burns the fat tissue storing the energy.
Try to swim 12-24 hours into a fast, depending on your protocol. If this isn't possible, attempt to schedule your swims first thing in the morning.
Eat a healthy breakfast following, rich in healthy fats, lean protein, and complex carbohydrates. Whip up an omelet with veggies and turkey bacon or a grilled chicken salad with extra virgin olive oil and red wine vinegar.
2. Try An Endless Swimming Pool
Experienced swimmers can really benefit from swimming in an endless swimming pool. You can dictate the pace of the current to keep a steady resistance and consistent workout.
Without saying, the faster you go, the harder you will workout. Consequently, you will burn fat faster.
This continuous workout is a great cardiovascular exercise and builds up heat throughout the body. Raising your body temp literally burns fat.
Endless swimming pools are also adequate for beginners. They come with a treadmill to help get swimmers started. Many people with arthritis can use the underwater component of this machine as a joint-friendly treadmill.
3. Join A Water Aerobics Class
Water aerobics is good exercise for people at all swimming levels and body sizes. Since we are weightless in water, there is no impact on your joints. Therefore, water aerobics is suitable for those recovering from an injury or dealing with arthritis.
These exercises are also terrific for people with balance issues. There is no danger of falling and reinjuring a body part or breaking a different one. If you have trouble swimming, make sure there is someone else present with you while you're exercising.
4. Increase Fat Burn with HIIT Aqua Aerobics
Water aerobics isn't just for beginners, too. There are many ways to incorporate high-intensity training interval (HIIT) fitness into the mix.
Pick five of these exercises:
- Jumping Jacks
- High Knees
- Run Backwards
- Side Shuffles
- Zig Zag Runs
- Butt Kickers
- Jumping Jacks
- Hold a Plank with a Noodle
- Tread Water Running
- Bicycling Legs
- Tuck Jumps
- Knee Lifts with Breast Strokes
- Dips Holding Onto the Deck
- Leg Kicks Holding Onto the Deck
Do each for 30 seconds before taking a 30-second rest. Continue this circuit 3-4 times.
5. Hit the Beach
All the endless pools in the world have nothing on actual ocean waves. Swimming with the current provides a moderate cardio workout. It will help burn chest fat, build bicep muscles, and improve stamina.
Kick it up a notch by swimming against the current. This resistance will promote a full-body experience that will trim thigh fat, strengthen the upper back, and even improve your lung capacity.
Please swim to your ability. Listen to lifeguards and pay attention to any buoys or signage. Swimming responsibly can save a life and create a good workout!