How to Swim for Weight Loss

Swimming works all muscles.

Swimming is a popular recreational sport that can be used for weight loss and to improve your overall fitness. Swimming uses mostly your upper body but also provides a great low-impact workout for your heart, legs and lungs. Whether you are new to swimming or do it daily, you can make swimming part of your weight-loss program. The key is to swim vigorously enough and long enough to burn the calories necessary to drop pounds.

Instructions

1. Start slowly. If you are new to swimming for weight loss, start with 10- to 20-minute sessions for three days a week. Gradually build up to 30- to 45-minute sessions for five to seven days a week. By gradually increasing the time, you prevent injury and over-exertion. Set realistic goals. Consider the amount of weight you want to lose and the time frame you want to lose the weight in.

2. Make sure you are swimming and not playing in the water. If you get in the pool, float around, do some handstands and doggy-paddle for a few minutes you are not likely to lose any weight. Perform freestyle, breaststroke, backstroke and other preferred strokes for a consistent period of time.

3. Use variety when swimming to lose more weight. According to shapefit.com, slower swimming can be done over 45-minute sessions and will burn body fat, while high-intensity, fast swimming for 20 to 30 minutes will burn lots of calories and boost your metabolism.

Tips & Warnings

• Use a nose-clip if you are not comfortable with holding your breath. Avoid overeating after swimming. According to epigee.org, being in cold water can increase your appetite. Keep fruit nearby for a post-swim snack. Eat to support your new swimming weight loss efforts. In order to lose weight, you must burn more calories through swimming than you consume in your diet. Use weight training in tandem with your swimming sessions for weight loss. Weight training enhances your metabolism to help you burn more calories, strengthens your muscles and will improve your swimming. Complete training on your major muscles groups (shoulders, chest, arms, back, legs) twice a week.

• Talk with your doctor before starting a new weight-loss or fitness program.

References

• Epigee
• Shape Fit
• Mayo Clinic