Introduction:
When it comes to losing weight many people will think about cardio exercises like running, jogging, and other high-intensity exercises. But here is another exercise you can use to lose weight more quickly.
Yes, you can use swimming for weight loss. Many people love swimming but they don’t know how it can be used for weight loss. Besides enjoying, it can help you in weight loss.
You can get weight loss benefits from swimming if you do it in the proper way along with a restricted calories diet.
In this article, I will explain how you can use swimming for weight loss, its benefits, and some tips to get maximum benefit from it.
Is swimming good for weight loss:
Every exercise can help you in weight loss if you take care of your calories. In fact, you can not lose weight with exercise alone unless you create a calorie deficit.
Swimming is a very good exercise and you can lose weight with it when you combine it with restricted calorie intake. It is effective as running, jogging, or other cardio exercise. Swimming engages multiple muscles of your body simultaneously which helps in fat-burning and weight loss.
How much weight you can lose by swimming:
There is no accurate answer to this question because weight loss depends not only on how many calories you are burning but also on other factors like BMR. BMR stands for basal metabolic rate, the amount of calories you burn in your daily activities. On average, in order to lose one pound of weight you will require to burn 3500 calories.
The intensity of exercise also plays a part in burning calories. You can burn 180 calories during normal swimming and 300 calories during vigorous swimming. So by increasing intensity, you can burn more calories resulting in more weight loss.
It is worth remembering to consider your dietary intake, if you are taking 3000 calories and losing 500 calories by swimming then you will lose a pound in a week. So it is important to take strict control of your calories.
Is swimming good for obese people:
Yes, swimming is a good option for obese people. The buoyancy of the water helps in less effort because it reduces your actual weight and it results in less impact on joints and muscles.
This makes swimming more comfortable and less risky than other cardio exercises like running which are high-impact.
How swimming burns calories:
Every exercise that requires energy help in calorie burn. Like other cardio exercises swimming also needs energy and effort. Energy is required when you flip your arms and pushed water. This energy is obtained by the breakdown of carbohydrates and fats which results in calorie burn. The amount of calories depends on the intensity of effort, the more intense you do greater will be the calorie burn.
Can we grow muscle stronger by swimming:
Yes, you can make your muscle stronger by swimming. Swimming engages many groups of muscles like back muscles, core muscles, limb muscles, abs, and shoulders. By doing regular exercise you can enhance your muscle tone and build more muscle mass.
Water is denser than air so resistance is more in the water which increases muscle strength also.
Is swimming suitable for pregnant women?
Swimming is a low-impact exercise that is best for pregnant women if your health allowed it. Swimming can help many pregnancy-related symptoms like fatigue, and nausea. Furthermore, swimming improves overall fitness during pregnancy. It is a low-impact exercise that can be easily done during pregnancy.
Is swimming better than other cardio exercises:
Swimming is a low-impact exercise and can be suitable for many peoples that can not do other intense exercises. It has a low effect on joints and better tolerance. It burns the same amount of calories as other exercises and gives the same results. The superiority of swimming is that it has less impact on bones and joints and less tear and wear of muscles. Moreover if done correctly it can give more results than other cardio exercises.
Benefits of swimming:
- Swimming is a low-impact exercise which means it has a low impact on joints and muscles so it is best for those people who have some joint or muscle disease.
- Swimming engages all muscles of the body providing a full-body workout.
- Swimming is also effective in stress release. Swimming release serotonin which is a mood stabilizer and thus relieves anxiety and stress.
- Swimming allows your joint to work in full range and thus helps in increasing flexibility.
- Swimming is also beneficial for weight loss. It helps in Fat burn by burning calories.
- It also improves cardiovascular health. It is beneficial for diseases like hypertension and insulin resistance.
Tips to get maximum from swimming:
In order to get maximum benefit from swimming you need to be committed and follow a structural plan. Here are some tips to get maximum benefits from swimming for weight loss:
Set goals:
Like every workout, you need to set goals before swimming. Set a proper goal for yourself and what you want to achieve from it like if you are doing weight loss then how much do you want to lose from it? In the same way, you can set different goals like muscle strength, flexibility, muscle building, endurance, and increasing stamina.
Warmup:
Before starting the main workout you need to properly warm up yourself. Do some low-intensity strokes to start breaking your fats. Warm up before exercise to prepare your body and muscle.
Use proper techniques:
Monitor your swimming techniques. Ensure you are engaging specific muscles in specific strokes. Wrong techniques can lead to muscle injury and poor outcomes.
Try different workouts:
Try different techniques in your schedule. It will keep you fresh and reduces boredom. Try techniques like different strokes, changes in intervals, and changes in swimming distances.
Strength training:
To get maximum benefit from swimming incorporate strength training. Do swim for some time with high intensity and then switch to low intensity. It will increase your muscle strength and give you better results.
Take proper diet and hydration:
Swimming needs some effort so, properly fuel your body and take care of hydration. Eat a healthy diet and avoid snacks. Try fruits and vegetables. Drink plenty of water so your body remains hydrated.
Wear proper dress:
Like other exercises, it is important to wear proper dress for swimming. A swimming kit is essential for proper swimming. It will give you confidence in the water and save your body if you are swimming in the river or outdoors.
A myth about swimming:
There is a myth about swimming that swimming after eating is dangerous for health. The reason for this is that after eating our blood flow diverts to our digestive system. But there is little evidence to prove that. Swimming after eating has no effect on the human body. Some discomfort in the stomach happens with many peoples but it is not due to swimming. There is no contraindication to swimming after eating.
Conclusion:
Swimming is an excellent exercise for weight loss. Apart from weight loss, you can get many benefits for health. It is a low-impact exercise and can be done easily with joint diseases. It is also good for pregnant women. In order to get maximum benefits from it you need to be consistent and patient. Moreover, follow the tips in this article for maximum benefits.