

Joining a gym and going on a strong diet are some of the ways that get our attention when we decide to lose weight. While all this may help, sticking to them might prove to be strenuous. One of the best ways to shed some flab, in fact, is swimming for weight loss. Swimming not only helps reduce weight but also helps cool off the body on hot days. It is a very relaxing, pleasurable, and satisfying activity, which helps tone up and slim down the body, without really tiring it up relentlessly.
Swimming, perhaps, is the only exercise where our full body is at work. The arms & legs keep us stay afloat and the back muscles propel the body. If you are wondering, “how does swimming burn fat?”, then read on.
How Does Swimming Reduce Weight?
Swimming, in fact, is an aerobic workout. Such workouts help strengthen the heart muscles and are comfortable on joints too. We feel comfortable in water because 80 to 90 percent of body weight gets supported by water due to the effect of buoyancy.
So, how does swimming reduce weight? Swimming works as both — cardio and strength activity. This is why it helps us shed weight quite fast. While swimming, the different strokes that we try and the fact that the body is fighting through water resistance help strengthen the muscles and sculpt them too. The act of swimming pumps the heart rate up, thus burning the calories as no other activity does.
Important Aspects When Swimming for Weight Loss
Those who have learned swimming enjoy this activity and derive the various benefits. However, it is important to be mindful of some important factors. Following are a few tips on swimming to lose weight and tone up the body.
1. Take a Class
Swimming the right way is very important. One should know the proper strokes and techniques. These can be learned through a swimming coach or at a relevant training centre.
2. Start at a Slow Rate
One should start swimming at a slow rate, say 15 to 20 minutes a day. Then gradually increase it to 30 minutes a day, targeting five days a week depending upon our body.
3. Swim in the Morning
A morning swim before eating anything is worth it. Waking up in the morning and going for a swim on an empty stomach forces the body to utilize the fats stored as energy.
4. Switch Up the Routine
Once we get habitual of a routine and get into our comfort zone, our body may eventually hit a plateau. Coming out of the comfort zone or changing the style of the swim is an excellent way to utilize different muscle groups. This helps maximize the effects of swimming for weight loss.
5. Swim Harder and Faster
During the initial periods of swimming, we burn a lot of calories. But with the improvement of swimming skills, our body doesn’t get tired and the heartbeat rate doesn’t increase. Now, to push the heartbeat rate up, we need to swim faster and harder.
6. Swim Four to Five Days a Week
For better weight loss results, our body needs to be more active physically. Once we have decided on swimming as our choice of exercise, we need to target it for four to five days a week for better results.
How Much Weight Can We Lose by Swimming 5 Days a Week?
Swimming burns more calories than many other cardiovascular exercises. Just by swimming 30 minutes a day, five days a week, and taking a healthy diet, one can lose roughly 250 to 600 grams. Of course, the rate may seem a little less to start with but slowly as you gain momentum, you get better and consistent results.
Conclusion
Since swimming engages our cardiovascular system and several muscles, it provides an excellent workout for our body. This results in burning fat and loss of weight. Therefore, if you want to make your fitness journey smoother, swimming for weight loss can be a great idea.