Exercise is a key part of a successful weight-loss plan, and for many people, swimming is a good way to exercise. With the water keeping you cool and providing support, you can swim without joint or muscle pain longer than you'd be able to work out on dry land, according to the Centers for Disease Control and Prevention. Regular aerobic exercise such as swimming can improve your health.
Benefits
Swimming freestyle laps boosts your weight-loss efforts by burning calories--about 510 per hour, according to the National Heart Lung and Blood Institute. The CDC reports swimming can cut your risk of developing a chronic illness, enhance your mood and mental health, and improve your health if you have diabetes or heart disease. A special benefit for those who are overweight is that swimming lets you exercise while putting little stress on your joints.
Equipment
The U.S. Masters Swimming organization suggests that in addition to a sturdy, comfortable swimsuit, swimmers should invest in some equipment to enhance swimming workouts. Goggles will protect your eyes and improve your vision; you can even get prescription goggles. Fins help your ankle flexibility and speed. A foam pull-buoy boosts your flotation, especially if your legs tend to sink. A kickboard lets you work your legs exclusively, while hand paddles work your arms and shoulders.
Starting Out
U.S. Masters Swimming suggests 30-second intervals to start, with 30-second rests in between, two or three days a week and increasing time gradually to 30 minutes of continuous swimming. Swimmers will get more benefits by performing the strokes correctly. The Masters Swimming organization recommends working with an instructor to ensure proper form.
Workouts
To optimize weight loss and other health benefits, an aerobic exercise such as swimming should be part of a fitness routine at least three to four times a week, the Arthritis Foundation recommends. The National Heart Lung and Blood Institute advises that vigorous activity burns more calories than does moderate exercise. Still, swimming slow, freestyle laps stacks up well against other activities. For example, the 510 calories burned per hour of swimming compares with 280 calories while walking 3.5 mph, 460 calories walking 4.5 mph, 370 calories hiking, and 290 calories biking less than 10 mph.
Diet Tips
To lose a pound in a week, you must eliminate about 3,500 calories, or about 500 per day. So you will maximize your weight loss from swimming if you also cut calories from your diet. The American Academy of Family Physicians recommends that you avoid skipping meals--including breakfast--and avoid foods that are high in fat and sugar. At most meals, aim for 1 to 2 cups of fruits and vegetables, 2 to 3 oz of whole grains and 1 to 2 oz of protein such as lean meats.
References
- U.S. Masters Swimming: Starting a Swimming Routine
- Centers for Disease Control & Prevention: Health Benefits of Water-Based Exercise
- Arthritis Foundation: Choosing the Right Exercise
- American Academy of Family Physicians: What It Takes To Lose Weight
- National Heart Lung and Blood Institute: Your Guide to Physical Activity and Your Heart
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