The Number Of Calories Burned While Swimming

Swimming has numerous health benefits and is an effective calorie burner. You can burn about 500 calories per hour if you swim, depending on body weight and intensity. Yet some people say it's difficult to lose weight through swimming. One reason is that swimmers may be so tired after their workout that they decrease other physical activity. In order for swimming to be more conducive to your weight loss, there are several guidelines to keep in mind.

Benefits

Swimming works almost all the major muscle groups, so it tones the whole body. It improves posture, endurance and flexibility. Flexibility is enhanced in the neck, shoulders, hips and midsection. Because water is 12 to 14 percent more resistant than air, it's especially effective at building muscle strength. Like other forms of aerobic exercise, swimming can also be a stress reliever.

Low-Impact Workout

Swimming is considered a low-impact workout because the buoyancy of water reduces body weight by about 90 percent, so less pressure is applied to weight-bearing joints, bones and muscle. This type of workout is especially recommended for those who are pregnant, have injuries like leg or lower back problems or are just beginning an exercise regimen.

Weight Loss

Research on swimming and weight loss has produced inconsistent results, according to Go Ask Alice, a service of Columbia University. Studies have shown that swimmers may lose, gain or maintain their weights, although when they gain weight, it's usually muscle mass. In a 1987 study in the American Journal of Sports Medicine published by Dr. Grant Gwinup, swimming's effect on weight loss was compared to brisk walking and riding a stationary bicycle. The women were not told to make any dietary changes. The participants who swam were the only group to not lose any weight, possibly because they ate more after swimming.

Calories

Because swimming burns calories, it is possible to lose weight by swimming. But the research suggests you may need to pay extra attention to calories consumed if swimming is your primary form of exercise. A 150-lb. person burns 206 calories through 30 minutes of moderate swimming and 333 calories through 30 minutes of vigorous swimming. To lose one pound, you must burn 3,500 more calories than you take in as food over the course of one week. A 150-lb. person could lose a pound in about 2 and 1/2 weeks by swimming 30 minutes at moderate intensity every day, assuming he kept calorie consumption constant.

Recommendations

To lose weight by swimming, Go Ask Alice recommends speeding up your pace and increasing the length of swimming sessions. Try interval workouts, in which you alternate between moderate and vigorous pace. This type of workout burns more calories than maintaining a constant speed. Or make swimming one component of your exercise plan, and add other exercises like running or biking to your routine. Finally, remember to watch your caloric intake on days that you swim to ensure you don't over-compensate for your workout by consuming extra calories.