Swimming For Weight Loss

Swimming For Weight Loss

Cardio exercise is a key part of a weight loss plan. According to the CDC, regular physical activity can lower blood pressure, improve cholesterol levels and reduce the risk of heart disease.

Popular types of cardio include cycling, jump rope, power walking and jumping jacks.

Swimming is an effective option that often gets overlooked. It works your arms, legs, back and core while the water supports your body weight.

That makes it easier on the joints than running, which helps if you are carrying extra weight or have sore knees.

How many calories can you burn swimming?

Your body always burns calories for fuel, and the rate rises when you exercise. How much depends on your body weight, the stroke and how hard you swim.

Harvard Health estimates that 30 minutes of general swimming burns about 216 calories for a 155-pound person. Vigorous laps burn about 360 calories in the same time.

A 125-pound person burns about 180 calories in 30 minutes of general swimming, or about 300 swimming vigorous laps. A 185-pound person burns about 252 or 420.

These numbers vary from person to person and depend on:

1. Swim stroke
2. Duration
3. Weight
4. Intensity
5. Swim efficiency

You burn more calories when you swim harder and longer. Butterfly is the most demanding stroke, and freestyle lets most people cover the most distance.

You can mix different strokes for variety, as long as you keep up the time and effort.

Losing weight swimming

Swimming can help you lose weight when it is combined with a calorie-controlled diet. The CDC notes that physical activity works best for weight loss alongside eating fewer calories.

If you enjoy swimming, you are more likely to keep doing it, and consistency is what produces results.

If you are looking to lose weight by swimming, here are some tips to get you started.

Morning is the best time.

Many people find a morning swim easiest to stick with, because it happens before the day gets busy. Some swim before breakfast, but there is no strong evidence that fasted exercise leads to more fat loss over time.

The best time to swim is the time you can repeat every week.

Enroll in a swimming class

If you don't know the different strokes, a class with a qualified instructor is a good start. Better technique lets you swim longer and more efficiently.

Swim five days per week

The CDC recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week for adults. Swimming several days a week is an easy way to reach that.

Some people need more activity than that to lose weight. Four or five sessions a week is a reasonable target once you are used to it.

Swim faster and harder

As your fitness improves, the same swim feels easier. To keep making progress, gradually swim faster, longer or with fewer rests.

The CDC lists swimming laps as a vigorous activity. A simple check is the talk test: at a vigorous pace, you can't say more than a few words without pausing for breath.

Start slow

Start with 15 or 20 minutes per session and build up gradually to 30 minutes or more. Doing too much too soon can lead to fatigue, soreness and quitting.

Watch what you eat

To lose weight, you need to burn more calories than you eat. That is true for swimming as much as any other exercise.

Many people feel hungry after swimming. Plan a snack or meal with protein and vegetables so you don't overeat later.

Incorporate water weights

Foam water dumbbells add resistance to arm movements in the pool. You can use them between laps or in a water aerobics class.

The CDC also recommends muscle-strengthening activities on at least 2 days a week.

Mix up your routine

Doing the same swim every time can lead to a plateau. Change strokes, distances and speeds to keep challenging your body.

Swimming vs. cycling vs. running

Swimming, running and cycling are all good forms of cardio. The calories you burn depend mostly on your weight and how hard you work.

For a 155-pound person, Harvard Health estimates about 360 calories in 30 minutes of cycling at 14 to 15.9 mph. Running at 5 mph burns about 288 calories, and running at 7.5 mph burns about 450.

In Conclusion

If you want to lose weight but don't enjoy the gym, swimming is a good alternative. It burns a meaningful number of calories, builds muscle tone and is easy on the joints.

Pair it with a sensible diet, and build up to at least 150 minutes of activity a week.

Sources

• Calories burned in 30 minutes for people of three different weights, Harvard Health Publishing
• Benefits of Physical Activity, CDC
• Adult Activity: An Overview, CDC
• How to Measure Physical Activity Intensity, CDC