In 1987, the "American Journal of Sports Medicine" published a study that gave swimming a bad reputation for weight loss. In the study, participants that engaged in brisk walking and riding a stationary bike lost 10 to 12 percent of their initial weight after six months. However, the participants that swam lost no weight. About 18 years later, the "International Journal of Sports Nutrition and Exercise Metabolism" published a study that explained this unusual discrepancy. In fact, the simple explanation helps to show that swimming as a weight loss exercise is entirely possible.
Calories Burned
Swimming provides both a strengthening workout for the arms and legs, but also an effective cardiovascular workout for the heart. According to the HealthStatus website, a 150-lb. person can burn approximately 207 calories after 30 minutes of moderate swimming. This calorie count increases to 333 calories with 30 minutes of vigorous swimming. In the same time frame, a 190-lb. person can burn 262 calories with moderate swimming and 422 calories with vigorous swimming, while a 230-lb. person can burn 317 or 511 calories, respectively.
Weight Loss
To lose weight, you must burn more calories than you consume. Although your body burns calories simply by being alive, it typically does not burn enough to result in a calorie deficit at the end of the day. To successfully lose weight, you must add exercise to your daily routine. One pound of weight equals 3,500 calories, so a 3,500 calorie deficit at the end of the week can result in 1 lb. of weight loss. Since swimming allows you to burn a decent amount of calories, it can easily be incorporated into a weight loss routine.
Fun Fact
In 2005, the "International Journal of Sport Nutrition and Exercise Metabolism" published a University of Florida study that investigated the effect of water temperature on post-exercise calorie intake. Study results found that participants exercising in water at 68 degrees Fahrenheit consumed roughly 44 percent more calories after exercising when compared with participants exercising in water at 91.4 degrees Fahrenheit. While swimming in cold water, your body's internal temperature lowers significantly. As a result, your body craves more calories to increase heat within the body and raise the temperature. If you are attempting to lose weight, stick with warm water pools. After swimming, satisfy your appetite with low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains.
Fitness Swimming Tips
Although swimming is generally safe and easy for most people, consult your physician before initiating any new exercise routine. When starting a swimming exercise routine, start slowly and ease yourself into the activity. The U.S. Masters Swimming website reports that speed and distance are not nearly as important as the amount of time you spend swimming. If possible, monitor your heart rate while swimming. To lose weight, keep your heart rate between 60 and 70 percent of your maximum heart rate. Avoid boredom by using a variety of swimming strokes and alternating several minutes of swimming with several minutes of kicking in the water.
References
- U.S. Masters Swimming: Starting A Swimming Routine
- The Facts About Fitness: The Truth About Swimming And Weight Loss
- U.S. National Library of Medicine: Tips For Losing Weight
- HealthStatus: Calories Burned Estimator
- "International Journal of Sports Nutrition and Exercise Metabolism"; Increased Caloric Intake Soon After Exercise In Cold Water; Lesley White, et al.; February 2005
- "The American Journal of Sports Medicine"; Weight Loss Without Dietary Restriction: Efficacy of Different Forms of Aerobic Exercise; Grant Gwinup; June 1987
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