Swimming For Weight Loss: Dive Into Its Benefits & Tips To Boost Your Summer Fitness!

Swimming is something that makes us feel relaxed and good during summer. Swimming in the cool water of the pool in the morning and evening especially refreshes the mood and removes all the fatigue from the body. Apart from this, swimming has numerous health benefits, one of which is weight loss.  

Yes, swimming is one of the exercises for weight loss, especially for people with higher BMIs looking to shed those extra pounds quickly. Swimming not only burns calories quickly, but gives a complete full-body workout, exercising all the muscles.  

So, readers, summer is here and it’s time to explore everything you need to know about swimming for weight loss for beginners to include this master exercise into your fitness routine. In this blog, you will get to know about the benefits of swimming for weight loss along with expert tips to maximise the impact. Ready? Let’s get our swim gear and dive into the topic!  

Table Of Contents  

1. What Is Swimming?  

2. How To Swim For Weight Loss?  

3. How Much Do I Need To Swim To Lose Weight?  

4. Is Swimming Better For Weight Loss Or Gym? 

5. Can You Lose Belly Fat By Swimming? 

6. Dietitian’s Recommendation  

7. The Final Say 

8. FAQs  

9. References   

What Is Swimming?  

Swimming is a sport that's played throughout the world that involves the whole body to move through the water. It can be carried out in small pools, rivers, and ponds. It is a full-body exercise that activates various muscles in the body.  

Various strokes, such as butterfly, breaststroke, and backstroke, target specific parts of the body. Butterfly and breaststroke target your chest, arms, and shoulders, while backstroke targets your abs, back, and quadriceps. Moreover, because swimming is an aquatic exercise, the water creates resistance and the body's strength is used to counter it.  

Swimming is a great form of exercise for nearly everybody whatever of age, health or capability. It is known for its whole-body exercise, and it's a low-impact form of exercise that's easy on joints. Accessible to nearly everyone, swimming can appreciatively impact your physical and mental well-being and help you live longer. It promotes weight loss by reducing the likelihood of injury and increasing the likelihood of regular exercise.  

How To Swim For Weight Loss?  

To achieve weight loss, swimming can be done while keeping the following points in mind:   

1. Swim Before Breakfast 

Swimming can improve fat burning when done on an empty stomach, usually first thing in the morning. Your body uses fat that has been stored as fuel when you swim before meals, which may result in more noticeable weight loss. Swimming also works a variety of muscle groups, providing a full-body workout. 

2. Swim With Increasing Intensity 

As you get better in the water, it's important to keep pushing yourself to swim with more intensity. Initially, concentrate on enhancing your stroke technique and efficiency to optimise your burning of calories and cardiovascular endurance. As your swimming abilities improve, mix interval training into your sessions by switching between extended bursts of intense work and rest.  

To track your heart rate and make sure you're hitting your desired intensity level, use a waterproof fitness tracker. When exercising, try to keep your heart rate between 50 and 70 percent of your maximal heart rate, which is found by deducting your age from 220.  

3. Change Swimming Mode 

Swimming at the same speed and repeating the same techniques over and over may not be effective. Getting out of your comfort zone and changing up your swimming routine is a great way to target different muscle groups to help maximise your weight loss results.    

4. Start Slow 

Start by swimming 15 to 20 minutes every other day and gradually build up to 30 minutes five days a week, depending on your fitness level. If you start a new swimming program at too high an intensity, muscle soreness and fatigue may cause you to give up.   

5. Swimming Alternated With Water Aerobics 

Incorporating water aerobics into your routine alongside swimming can provide a well-rounded fitness regimen. Attending water aerobics classes on weekends offers a refreshing break from swimming while still promoting cardiovascular health and muscle toning. Plus, it serves as a stress-relieving activity, enhancing overall well-being during active recovery periods. 

6. Swim With A Float 

If you are not a good swimmer, try swimming in the pool wearing a full swimsuit, skateboard, and life jacket. Using your arms and legs to move through the water helps you stay afloat.   

7. Use Water Dumbbells 

If you are swimming to lose weight and muscle mass, try doing a few bicep curls using water dumbbells between sets. Water creates resistance, which helps build strength and endurance.   

8. Adjust Your Diet 

Eating the right foods will help you lose the most weight when swimming. To produce a calorie deficit that will supplement the calories burned during swimming sessions, concentrate on eating nutrient-dense foods while controlling portion sizes. 

How Much Do I Need To Swim To Lose Weight?  

The amount of weight you will lose while swimming will depend on the intensity of your exercise, the duration and frequency of your exercise, and your background (e.g. gender, fitness level, health history, etc.). In general, a balanced diet combined with regular swimming can help promote weight loss.   

Keep in mind that, on average, losing one pound of weight requires a deficit of about 3,500 calories. If your weight loss goal is to lose 1 pound per week, you will need to create a calorie deficit of about 3,500 calories each week through diet and exercise.  

The simplest way to think about this is to create a calorie deficit of about 500 calories per day. Swimming for 30 minutes at moderate effort burns around 200 to 300 calories. Knowing this, you would need to reduce your calorie intake by about 200 calories to reach your daily goal of a 500-calorie deficit.   

Also Read: 7 Best Tips And Exercises To Lose Weight At Home Naturally 

Can You Lose Belly Fat By Swimming?  

Yes! Swimming is a full-body exercise that targets multiple muscle groups & fat at once, increasing calorie burn during and after exercise. Here are some major benefits mentioned that you must know. 

Also Read: Discover The 7 Best Pool Exercises For Weight Loss!   

1. Full-Body Exercise With Increased Calorie Burn 

Swimming engages multiple muscle groups simultaneously, including arms, legs, core, and back, leading to a comprehensive workout that burns calories efficiently. 

The resistance of water increases the intensity of movements, requiring strength and effort for each stroke, further enhancing calorie expenditure during and after the exercise session. 

2. Low-Impact and Joint-Friendly Nature 

Unlike high-impact exercises like running or jumping, swimming is gentle on the joints due to the buoyancy of water, reducing the risk of joint pain or injury. 

This makes swimming an ideal choice for individuals with joint issues, beginners, or those returning to exercise after a prolonged period of inactivity. 

3. Effective for Cardiovascular Health And Metabolism Boost 

Swimming for just 15 to 20 minutes can significantly elevate heart rate, improving cardiovascular fitness and endurance over time. 

The continuous movement in water burns more calories compared to land-based exercises, contributing to weight management and boosting metabolism. 

Post-exercise, the body experiences Excessive Post-exercise Oxygen Consumption (EPOC), where it continues to burn calories even after swimming, supporting ongoing weight loss efforts throughout the day. 

Research indicates that swimming is as effective, if not more, than land-based exercises in redistributing body fat, aiding in weight loss, and reducing insulin levels, making it a valuable component of a comprehensive fitness routine focused on body composition. 

Is Swimming Better For Weight Loss Or Gym?  

If you are looking for a low-impact activity that targets multiple muscle groups, helps in improving your cardiovascular health, and promotes mental health, swimming may be your best option. If you want to lose fat, build muscle, and increase strength and endurance, working out at the gym may be your best option.   

Of course, you don't have to choose between swimming and working out at the gym. You can perform the exercise for a comprehensive workout that covers all areas of fitness. For example, you can use the pool to warm up or cool down while you work out at the gym, or you can alternate between the two types of exercise on different days of the week. Whether you should swim or go to the gym depends on what you want to achieve with your exercise. Key factors to consider include:   

Also Read: Let's Explore 6 Benefits Of Swimming For Adults And Kids 

Also Read: 7 Healthy And Effective Weight Loss Strategies 

Expert’s Advice 

Swimming provides a full-body workout and puts less strain on your joints. In addition to this, swimming offers many health benefits, including improved mood, improved cardiovascular health, and increased flexibility.  

However, it is also important to maintain a healthy diet, especially if you plan on doing high-intensity swimming. Ultimately, the combination of cold water and maximum energy production can make you feel hungry after exercise.  

Health Expert 

Lavina Chauhan 

The Final Say  

Swimming is a great summertime workout choice. If you are not a fan of the gym or cannot participate in physical activities due to joint pain, swimming for weight loss is the best activity to get your body into shape.  

Swimming is a comprehensive approach to fitness because of its ability to burn calories, tone muscles, and improve cardiovascular health. It has many health advantages, but it can also be a relaxing and stress-relieving way to escape the daily grind. To maximise results, don't forget to pace yourself during sessions and stay hydrated.  

FAQs  

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