A few hours in the water doesn’t seem like a strenuous exercise However, you can lose lots of calories through swimming, if you do it correctly. It’s not going to be the case at the pool for an hour of Marco Polo. This is about actually doing a workout in that amount of period of time.
Swimming for fat loss
Swimming is a full-body exercise and helps to shed calories, build muscle and increase the metabolism. The water’s resistance creates the right conditions for us to utilize our bodies and push it to the limit.
Different muscles in the body are exercised when we swim. Swimming can benefit the legs, arms as well as the back. It can also help to strengthen your core. You can strengthen your chest, shoulders, and arms by using the breast stroke and butterfly stroke. You can also strengthen your back, abs, and quads by taking advantage of the backstroke.
Swimming is an incredibly efficient way to burn fat than other types of exercise, such as brisk walking, jogging or running, because it is buoyant and can provide protection to joints and the body. This makes it a great way to train even for those with joint pain or are overweight who find other methods of exercise more challenging.
In reality, just thirty minutes the breast stroke could help to burn 367 calories. Freestyle swimming, on the other hand, can help burn up to 404 calories. A 30 minute walk in contrast, only burns 100 calories. Likewise, running at 6 miles an thirty minutes could generate 300 calories.
It is possible to burn abdominal fat by doing specific exercises aimed towards your core muscles, like Butterfly kicked (obliques) or Flutter the kicks (lower abdominals). Due to its low-impact nature, it’s less demanding on your feet, hips and knees compared to activities that are high impact like running on the ground.
How long do you need to swim to reduce fat?
You must consume 3500 calories if you are looking to shed 1 pounds. If you can swim at a high intensity for one hour and you’ll lose 800 calories. Repeating this exercise four times per week will help you shed up to 4 pounds over one month.
If you’re looking for something more relaxing, you can swim during 30 mins at a steady rate to burn off 250 calories. This is a four-times-a week will allow you to lose more than a pound per month.
A moderate to vigorous workout in the pool is essential if you wish to effectively burn off fat. In this way you’ll shed weight in a healthy way, instead of losing weight, which could be a result of loosing muscles mass.
Training in the pool to help burn fat
Different swimming exercises will help you shed fat in different levels. In fact, High Intensity Interval Training (HIIT) in the water has been proved to be a successful method to reduce fat more quickly.
By doing this, you train at different speeds, in a variety of positions such as jumping, being partially submerged, floating and standing up. Also, you’ll be able to experience a complete range of motion which can enhance cardiovascular performance and increase muscles endurance.
The typical HIIT training may look something like this:
- Warm-up Begin by swimming slowly 4×50 yards with 10 seconds of rest in between each 50 meters.
- Main set: quick 6×50 yards of swimming and 20 seconds rest between each 50.
- Cool-down cool-down: slow 4×50 yard swimming, with 10 seconds of intervals between every 50 yards.
- Beyond that there are also other exercises you can perform at the sea to burn off fat even when you’re not sure the basics of swimming.
Making a mini circuit comprising 4 movements in 3 sets, with a predetermined amount of repetitions at least three times per week could be an effective method to shed fat. A few of these exercises are listed below.
Push-ups
Begin by putting your feet in the water. sit on the edge of the pool, with your hands resting on the deck’s outside shoulders. Maintain your arms straight with your bent legs so you can place your feet in front of your body.
Bend your elbows 90 degrees, then push your body back upwards. Do 10 to 12 repetitions of this.
Bicycles
Put your forearms on the ledge of the pool with your back to the side, and your body dipped into the water. Straighten your legs to the hip level, and then engage your abdominal muscles.
Bring your right knee toward your chest, after that, extend the knee. Alternate between each side for 60 seconds.
Squat jumps
Start in a squat low position, extending your arms to the shoulder. Get off the swimming pool floor, while pushing your arms behind and down body. Return to your starting position.
Do between 12 and 15 repetitions of this. Contact the local Brisbane pool builder today to learn the best options for you family members on how you can keep fit by swimming in our pools!
Jogging
Begin by swimming with your feet beneath your hips, and your hands towards the sides. Relax your left knee, then pull the heel toward your butt. Move your left arm forward to 90°.
When your left and right arm drop, lift your left foot up towards your butt and lift your right arm in 90 degrees. Alternate between the two sides for 60 minutes.
Tips for burning fat when swimming
It is important to ensure that you are swimming with a purpose, rather than simply having fun at the swimming pool. Begin by warming up by going for a walk or doing some strength exercises before swimming to ensure that you are burning carbohydrates to provide energy in your exercise.
Perform exercises at a level of intensity that put you in the fat burning zone. Choose strokes that work on various regions of the body. Try changing your routine from time to time to give your body a different experience and helping it to adjust to a change.
Utilize interval training to speed up the fat-burning process.
Take a swim before waking up prior to breakfast, and at least 2 – 3 hours after having eaten because eating increases insulin levels, which hinders the process of metabolizing fat to generate energy in any exercise.
Swimming can make you hungry, so it’s essential to eat well. Swimming demands a lot energy and if you do not continue to fuel it with a healthy diet then you’ll be eating lots of junk food which could be harmful to the fat-burning efforts.
