All physical activity burns calories and has the potential for fat burning. The key is adjusting the intensity once the body adjusts to the current level of activity. With swimming, you burn fewer calories, and may stop making significant muscle gains as you become more efficient at swimming laps, according to the American Aquatic Association. There are several ways to increase intensity of your swimming program, thus increasing the potential for fat burning and muscle gain.
Step 1
Swim intervals. Swim freestyle as fast as you can for two laps, then swim at a leisurely pace for four. Continue alternating for a total of 20 laps.
Step 2
Change your strokes. Swim the crawl, breaststroke and sidestroke for four laps each, then do three laps each, then two laps. Rest and repeat the sequence three times.
Step 3
Swim legs only, or arms only. Swim the backstroke without using your arms or swim the crawl without kicking your legs. Use a paddleboard to swim the sidestroke or front crawl without using your arms.
Step 4
Swim against resistance. Use a pool tether to anchor yourself to the edge of the pool and swim against the resistance. Running parachutes also work in the pool to provide more drag. Consider waterproof ankle or wrist weights.
Step 5
Use paddles and flippers. These tools improve your stroke but they also work your muscles, providing more resistance against the water. For example, flippers extend the length of your foot and prevent the water from flowing through your toes -- which provides more resistance.
Tips and Warnings
- Be cautious when using weights in the pool. While the buoyancy of the water will support much of the weight, it is still possible for the weights to pull you down. Stick with low weight that allows you to properly execute your strokes and remain afloat.
Things You'll Need
- Paddleboard
- Pool tether
- Pool parachute
- Waterproof weights
- Flippers
- Swim gloves
References
- "Aquatic Personal Trainer Manual"; Aquatic Exercise Association; 2002
- "Physiology of Sport and Exercise"; Jack H. Wilmore, PhD. and David L. Costill, PhD.; 1999
- Military.com: Popular Swimming Pool Workouts
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