Swimming is a low-impact exercise that, when performed correctly, can provide aerobic benefits that lead to weight loss, according to U.S. Masters Swimming. Swimming is particularly effective for the obese who may suffer from a host of medical side effects that preclude other forms of exercise. Swimming routines can provide a total body workout that builds muscles and endurance, and increases cardiovascular functions.
Step 1
Build speed and increase the amount of muscles used when swimming by using swim fins. According to U.S. Masters Swimming, long fins are particularly effective for beginners and for those with ankle problems. They can help you develop flexibility in your ankles. Short fins allow you to swim faster and increase aerobic capacity to burn additional calories.
Step 2
Include kickboards and hand paddles in your regular swim routine to increase the intensity of the exercise and burn additional calories. Hand paddles also improve upper body muscle development, while kickboards help you focus on leg and thigh muscles, and allow you to swim for longer periods of time.
Step 3
Stay in the water moving around for at least 30 minutes three or four days a week to get the benefits of regular aerobic activity. According to the American Council on Exercise, you will enhance your weight loss abilities significantly by exercising for longer durations of time. Stick with a moderate pace and slowly build up your speed and the distance you swim as you build strength and endurance.
Step 4
Combine your swimming with another aerobic exercise routine to receive even greater weight loss and prevent injury and muscle overuse. The American Council on Exercise recommends swimming for 30 minutes followed by 30 minutes on an elliptical trainer or rowing machine.
Tips and Warnings
- Continue to drink water while you're swimming. You may not feel thirsty, but your body still needs fluids to effectively burn calories and prevent dehydration which dampers the body's ability to burn energy. Drink an average of seven to 10 oz. every 10 to 15 minutes.
- When you start any new physical activity, you should consult with your doctor to make sure swimming is appropriate for your condition and won't interfere with any other ongoing medical treatments you may be undergoing. Prepare to feel an increased appetite after swimming sessions. According to U.S. Masters Swimming, the water cools off your body and may not release the same amount of heat and energy lost in other forms of exercise, leaving you hungrier when you're finished. To continue to lose weight, you also must reduce the number of calories you consume. Be careful not to overindulge after swimming.
Things You'll Need
- Swim fins
- Kickboard
- Hand paddles
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