Swimming for Weight Loss
Burn those unwanted pounds
As well as the obvious benefits of swimming on the cardiovascular system, heart, lungs and muscles. Swimming can torch unwanted fat and burn those extra pounds in double quick time. Swimming for weight loss is a great way to trim up before a holiday and get lean, ready for beach season
Here’s the most common swimming for weight loss questions, answered.
How much swimming do I have to do to lose weight?
30 minutes 3-5 times per week.
Weight loss is all about consistency, repeatedly burning more calories than you consume and ending each day with a slight calorie deficit. 30 minutes of exercise a day is optimal. If you can’t commit to 5 days at the pool, start with 3. Alternate swimming with walking and jogging. But be sure to get your 30 minutes of exercise a day, as a minimum.
How much weight can I expect to lose?
2-4 pounds a week, 1 stone a month, 30 lbs in 10 weeks. Everybody’s different depending on body fat percentage and starting weight
Firstly.. Set your 10- week goal, assess how much weight you would like to lose. (For example 2 stone, or 28lbs)
Break this amount down into manageable weekly goals. (3 lbs a week over 10 weeks = 30lbs)
Have a wall chart with your 10-week goal, your weekly targets, your session count and your distance covered. Fill in your chart each day, this will help you track your progress.
How many calories can I expect to burn?
500 calories per 30 minute swim (Double that of walking)
Swimming requires more energy due to the amount of muscles used. Have you ever wondered why you often feel so hungry after swimming? Your body has used all of its energy and burned through your breakfast. It’s time to refuel with a good wholesome meal. Swimming on a regular basis will help to you to improve both appetite and metabolism.
What stroke should I swim?
Mix it up, keep the body guessing. Alternate front crawl, breaststroke, backstroke. The more variation you put into your workouts the better results you will see. The body adapts very quickly to the same stimulus so keep changing it up to maximise results.
But I’m not a confident swimmer
Just get started. Breaststroke is fine for now, but get a few swimming lessons booked to improve your stroke technique.
6 lessons with a swimming coach is enough to learn the correct technique for swimming with your head in the water. After which you should feel confident to build up your distance and duration.
How should I swim?
Here lies the key to burning lots of calories… Interval training!
Swimming leisurely breaststroke just won’t cut it past the first few weeks.
To maintain constant weight loss, as your fitness levels increase, it’s essential that you push your heart rate up and shock your body to get the desired results. Mix up the strokes including Front crawl and Back stroke. Swim Intervals rather than continuous laps. 2 lengths fast with 30 seconds rest (10 times) is far better than swimming 20 lengths straight. The idea is to elevate your heart rate then recover and repeat.
Should I follow a specific diet whilst trying to lose weight?
The nutrition is just as important as the exercise. Fuel up before you swim to give yourself plenty of energy. Try bananas as a pre-workout snack. Limit calories in the late in the day, fish and vegetables is a great meal evening meal for weight loss.
Always consult your doctor before taking up an exercise program.