Swimming is an overall total body workout that can melt fat, build muscle and improve the cardiovascular system. Burning fat in the pool is all about the amount of time spent swimming. Aerobic training that uses long swims will increase your chance of burning more fat better than fast short swims.
Metabolism
The body uses food as fuel. Carbohydrates are used as energy during workouts of high intensity. It takes longer to burn fat because fat is stored for energy and harder to get to. To burn fat, you have to work for a longer duration of time. Swimming for distance burns more fat because it is a matter of time before fat will be used as fuel for the body.
Fat Burning
Body fat can be lost in the pool when you swim more laps moderately instead of sprinting. The American Council on Exercise suggests that slow aerobic training burns more fat than high-intensity training because it uses fat as its energy source as opposed to the carbohydrates used during high-intensity exercises. The ACE says that about 60 percent of calories are burned from fat during a moderate activity and 35 percent are coming from fat during high-intensity exercise.
The Workout
Swimming for a duration of time will help you to reach your fat-burning goals. Start your workout with a warm-up for about five minutes, swimming easy laps. Then begin to pick up your pace and train anaerobically for 10 to 15 minutes doing sprints in the pool. Swim one lap for speed, followed by a recovery lap. The second half of your workout should consist of a moderate pace of exercise to burn fat. According to Military.com, if you start your workout anaerobically first, you can finish aerobically for the last 20 to 30 minutes burning fat.
Considerations
You will have more success at reaching your fat-loss goals if your swimming is paired with a healthy diet. No amount of exercise can make up for poor nutrition choices. To reap the benefits of your hard work in the pool, choose foods that are nutrient dense. Whole grains, lean meats, fruits and vegetables will help fuel your body for your swim, along with helping you lose fat.
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