Is Swimming A Good Workout For Weight Loss? How To Swim To Lose Weight – Women’s Health
You already know that cardio exercise is one common component of weight loss success. But if youve been relying on traditional methods like cycling and running recently, you might want to change up your routine and give swimming a try.
Although swimming seems relatively hard and sometimes scary, its one of the best cardiovascular workouts anyone of any age can do, says Kris Gagne, senior swim coach for Life Time, and a USA-registered and ASCA-certified swim coach. Its an aerobic workout that helps strengthen the heart muscle, and its easy on your joints, too, since the water will support 90 percent of your body weight.
In fact, swimming can actually work as both a cardio and a strength activity. The act of swimming will pump your heart rate up and burn calories, while the different strokes and fighting through the waters resistance will help strengthen your muscles.
Of course, trying a new workout routine can be challenging. Here's what to know about swimming for weight loss and how to make the most of your swim workouts.
Swimming can absolutely help you lose weight, as itll increase your heart rate and tone muscles, says Gagne. Swimming truly is a full-body workout, and each stroke uses the muscles in different ways. Youre constantly using your core to stay up in the water, so it incorporates arms, legs, and core equally.
For the someone who is 125 pounds, doing 30 minutes of freestyle can burn 330 calories, butterfly can burn 330, backstroke can burn 240, and breaststroke can burn 300, per a Harvard University study. For a 185-pound person, those same workouts would burn 488, 488, 355, and 440 calories respectively.
By comparison, a chart from the American Council of Exercise shows that running for 30 minutes can burn 342 calories for a 120-pound person and 510 calories for a 180-pound person. Cycling at an average of 10 miles per hour for 30 minutes can burn 165 calories for a 120-pound person and 246 calories for a 180-pound person. Clearly, swimming is right up there with the best of cardio activities.
Since swimming is a full-body workout, it can definitely help you lose belly fat. But Gagne warns against focusing on "spot training," or trying to work only one body part to lose weight from that specific area, especially since your body composition and genetics can play a role in where you store fat. (You also can't control where you lose fat from first!) Still, swimming can help you lose weight, which will lead to the loss of fat overall, including belly fat eventually, and certain strokes work the abs especially well.
Swimming works a lot of different muscles throughout the entire body, but when it comes to targeting certain areas, butterfly, backstroke, and breaststroke will engage your core more. The more you are engaging them, the more work youre putting into that certain area for leaner muscle," says Gagne. Still, he notes, "the best way to help with losing belly fat is making sure that you are eating a healthy, well-balanced diet to complement all the hard work youre putting in.
The good news is, you dont really have to start off with too much, especially if youre new to swimming. In the beginning, going three times a week for 30 minutes will benefit you greatly, says Gagne. You will find that you are using muscles you didnt even know you had.
However, its important to note that a big part of losing weight includes eating at a calorie deficit, so you should ideally be eating less calories than youre burning. A good way to calculate calories burned through swimming is by using an online calorie counter and taking a look at the Compendium of Physical Activities site.
This website uses units called METs, otherwise known as the ratio of your metabolic rate while doing a particular activity versus your metabolic rate while at rest. From the CPA site, its clear that depending on your stroke and intensity, your MET can be anywhere from 4.8 to 13.8. By using the calorie counter and inserting body weight, MET, and duration, you can figure out approximately how many calories youre burning per activity.
Essentially, in order to lose between one to two pounds per week, you need to burn 500 calories a day. You can either eat 500 less calories, exercise to burn 500 calories, or do a combination of both. Thirty minutes of vigorous butterfly in a 130-pound adult, for instance, burns 472 calories, so you can easily use swimming to meet your deficit goals.
While freestyle is generally considered the fastest and easiest stroke to learn, Gagne actually recommends starting with breaststroke. I start with this one because its one that does burn quite a bit of calories, and it allows newer swimmers to keep their heads out of water at first, at least until they become more comfortable with swimming and breathing technique.
To start, Gagne recommends swimming slowly for 30 minutes three times a week, and then building speed or amount of time spent in the pool at the four-week mark. Once you feel comfortable just swimming for 30 minutes, give this swim interval workout a try:
As you learn other strokes, you can vary your swim workouts in order to target different parts of the body," says Gagne. "You will find yourself cruising at a faster speed the more you swimit just takes some practice.
There are several ways you can burn more calories swimming. Try these ideas next time you want a more challenging workout.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
This commenting section is created and maintained by a third party, and imported onto this page. You may be able to find more information on their web site.
More:
Is Swimming A Good Workout For Weight Loss? How To Swim To Lose Weight - Women's Health
- How to LOSE WEIGHT safely! [Last Updated On: May 6th, 2011] [Originally Added On: May 6th, 2011]
- How to Lose Weight Safely From Our Registered Dietitian [Last Updated On: May 8th, 2011] [Originally Added On: May 8th, 2011]
- How to Lose Weight Safely with Lynette Patterson [Last Updated On: May 10th, 2011] [Originally Added On: May 10th, 2011]
- How To Lose Weight Safely and Naturally in Just One Month [Last Updated On: May 16th, 2011] [Originally Added On: May 16th, 2011]
- Losing Weight Safely [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- How To Lose Your Weight Safely. [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- Dance Away Your Baby Weight [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- Body Building How to Burn Fat.wmv [Last Updated On: May 22nd, 2011] [Originally Added On: May 22nd, 2011]
- Behavior Change for Weight Loss with Becky Captain, FNP-C [Last Updated On: May 22nd, 2011] [Originally Added On: May 22nd, 2011]
- How Can I Lose Weight Safely [Last Updated On: May 31st, 2011] [Originally Added On: May 31st, 2011]
- How To Lose Weight And Keep It Off.avi [Last Updated On: June 6th, 2011] [Originally Added On: June 6th, 2011]
- How To Eat Healthy and Lose Weight [Last Updated On: June 8th, 2011] [Originally Added On: June 8th, 2011]
- Truths You Should Know Before Starting an Eating Plan.wmv [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Body Magic by Ardyss - Lose Weight Safely [Last Updated On: September 5th, 2011] [Originally Added On: September 5th, 2011]
- Diet Pills and Safe Weight Loss Supplements [Last Updated On: September 6th, 2011] [Originally Added On: September 6th, 2011]
- Lose Weight Fast [Last Updated On: September 13th, 2011] [Originally Added On: September 13th, 2011]
- DO NOT DO Dangerous Lortab - Lose Weight Safely [Last Updated On: September 17th, 2011] [Originally Added On: September 17th, 2011]
- Fasting Safely : How to Lose Weight Fast With Smoothies [Last Updated On: September 20th, 2011] [Originally Added On: September 20th, 2011]
- Gaining [Last Updated On: September 23rd, 2011] [Originally Added On: September 23rd, 2011]
- Lose Weight Safely with Lynette Patterson [Last Updated On: September 25th, 2011] [Originally Added On: September 25th, 2011]
- How to Lose Weight Fast and Safely [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- Wanna Lose weight Fast And Safely? [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- Lose Weight Fast and Safe Naturally at Home [Last Updated On: September 29th, 2011] [Originally Added On: September 29th, 2011]
- Lose Weight Safely [Last Updated On: September 30th, 2011] [Originally Added On: September 30th, 2011]
- Learn How To Lose Weight In A Safe Way [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- Nutrition : How to Lose Weight by Fasting Safely [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- How to lose weight ( I lost 30 pounds) [Last Updated On: October 2nd, 2011] [Originally Added On: October 2nd, 2011]
- Healthy Diets For Weight Loss, Lose 20 Pounds Weight Loss Success Stories... [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose weight Now-Google Search [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- T. MILLS GIRLFRIEND MUSIC x LOSE WEIGHT NATURALLY x http://mydietxtreme.com/?ap_id=mydiet x [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Fasting Safely : How to Lose Weight Fasting [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- FIT Weight Loss Center - Lose Weight Safely [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose Weight In Week Safely and Naturally [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Safe Weight Loss Strategy For Kids Playing Youth Football.wmv [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Lose Weight (Fat) Using Supplements That Are Safe and Effective! - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- HOW TO LOSE WEIGHT AND GET IN SHAPE - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Lose Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How to Lose Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How To Lose Weight The Easy Way - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- How to lose weight fast safely (fat loss secret) - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- Don't Buy Weight Loss Drugs----Lose Weight Safely. - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- Effective But Safe Herbal Weight Loss Pills - Video [Last Updated On: October 16th, 2011] [Originally Added On: October 16th, 2011]
- Losing Weight Dieting, Lose Weight Walking - Video [Last Updated On: October 21st, 2011] [Originally Added On: October 21st, 2011]
- How to [lose weight], Part 4. Set Goals - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- Weight Loss How To: Delay Gratification to Lose Weight - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- How to lose weight quickly, safely and easily - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Diet Solution Program and Diet Plans To Lose Weight Fast - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Lose Weight with Visalus' Body By Vi. Join the Challenge - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Diet Solution Program and Carbs For Weight Loss - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Caralluma Actives - Lose Weight Quickly, Safely [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- 3 Super Foods That Can Help You Lose Weight Fast - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Lose Weight Safely Fast - Video [Last Updated On: October 30th, 2011] [Originally Added On: October 30th, 2011]
- Weight Loss - Guide To Help Teenagers Lose Weight - Video [Last Updated On: November 15th, 2011] [Originally Added On: November 15th, 2011]
- The Diet Solution - Lose weight quickly, easily and safely - Video [Last Updated On: November 20th, 2011] [Originally Added On: November 20th, 2011]
- Lose Weight and Burn Fat - FAST, EFFECTIVELY, SAFELY and EASILY. - Video [Last Updated On: November 25th, 2011] [Originally Added On: November 25th, 2011]
- The Diet Solution Program and Dairy Free Diet - Video [Last Updated On: November 27th, 2011] [Originally Added On: November 27th, 2011]
- Lose Weight Really Fast - Thinspiration (How To Lose Weight Really Fast) - Video [Last Updated On: November 27th, 2011] [Originally Added On: November 27th, 2011]
- Dr. Eisenstein Does Dallas, "How I Lost More Than 100lbs." - Video [Last Updated On: November 29th, 2011] [Originally Added On: November 29th, 2011]
- Resolution: Lose Weight And Get In Shape! - Video [Last Updated On: December 6th, 2011] [Originally Added On: December 6th, 2011]
- How I Lost Weight - Video [Last Updated On: December 6th, 2011] [Originally Added On: December 6th, 2011]
- Help Losing Weight Fast Safely Without Strenuous Exercise - Video [Last Updated On: December 16th, 2011] [Originally Added On: December 16th, 2011]
- Lose weight automatically, safely, permanently and easily. - Video [Last Updated On: December 18th, 2011] [Originally Added On: December 18th, 2011]
- Lose Weight Safely at Weight Wise Rx - Video [Last Updated On: December 28th, 2011] [Originally Added On: December 28th, 2011]
- Capsiplex Review - Reduce Excess Body Weight Safely - Video [Last Updated On: December 29th, 2011] [Originally Added On: December 29th, 2011]
- No to stomach stapling! Safely lose weight with Brazilian acai fruit - Video [Last Updated On: December 31st, 2011] [Originally Added On: December 31st, 2011]
- How To Lose Weight Without Exercise - Lose Weight Without Exercise - Video [Last Updated On: January 6th, 2012] [Originally Added On: January 6th, 2012]
- Most effective and safest way to lose weight - Nutrimaxx Lean and Fab - Video [Last Updated On: January 8th, 2012] [Originally Added On: January 8th, 2012]
- Foods to Lower Blood Pressure - Video [Last Updated On: January 9th, 2012] [Originally Added On: January 9th, 2012]
- Lose weight - Google Search - Video [Last Updated On: January 10th, 2012] [Originally Added On: January 10th, 2012]
- Las Vegas Weight Loss - Weight Loss Las Vegas - HCG Las Vegas - Video [Last Updated On: January 27th, 2012] [Originally Added On: January 27th, 2012]
- If you're cold, brown fat will fire up [Last Updated On: February 1st, 2012] [Originally Added On: February 1st, 2012]
- ‘The Coming Epidemic’ [Last Updated On: February 1st, 2012] [Originally Added On: February 1st, 2012]
- PREPESPECTIVE: Wrestlers balance losing and ways to lose weight [Last Updated On: February 5th, 2012] [Originally Added On: February 5th, 2012]
- Wales' Six Nations win over Ireland is marred by Bradley Davies tip tackle [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- Safe Quick Weight Loss Using the e84 Health Challenge Program - Video [Last Updated On: February 7th, 2012] [Originally Added On: February 7th, 2012]
- The toughest place to be a train driver [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- VIDEO: Top 10 to compete in Slim-to-Win contest [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Pakistan v England, first ODI: live [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- What the 2.4-Cent Penny Says About America's Budget Problem [Last Updated On: February 15th, 2012] [Originally Added On: February 15th, 2012]
- Gamboa, Rios agree to April 14 bout in Vegas [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]