Swimming has a lot of health benefits. It can help you tone and lose weight, and it doesn't put stress on your joints. Some enthusiasts say they don't even feel like they're exercising. That comes as no surprise since the workout has been deemed America's second most popular sports activity, according to the Center for Disease Control.
Get A Regimen
Look at the pool as more then just a way to cool off. Swimming can burn calories, but you must follow a routine. Swimming laps provides a low-impact aerobic workout to burn calories and tone. Start off slowly and listen to your body. Ultimately, you should build up to two sets of 10 laps with a five-minute break between sets. Take time to breath for 30 seconds after each lap. If you do this three to four times a week, you should see results.
Technique Is Important
Don't worry about how fast the person is going in the lane next to you. Take your time and keep moving. Find swimming exercises that you like and perfect your technique. Feel the movement in your strokes. Push off the side of the pool when swimming back and forth. Use controlled movements in your kicks. If you want a little variety, alternate between swimming on your stomach and back.
Other Benefits
Swimming also is good for your cardiovascular health. The American Heart Association reports that 30 to 60 minutes of exercise three to four days a week can help ward off heart disease and stroke. If you have a heart condition, be sure to monitor your heart rate and consult your doctor before starting this or any exercise routine.
Watch What You Eat
Diet is essential to any weight-loss regimen. The formula is simple. Burn more calories than you take in. To lose a pound, you need to burn 3,500 more calories than you eat. Swimming for an hour burns 511 calories if you are 160 lbs. and 637 lbs. if you are 200 pounds, according to MayoClinic.com. The faster you swim, the more calories you burn, Nutristrategy.com says. It also says that different strokes count. Butterfly burns the most calories, followed by breaststroke and fast freestyle laps. Swimming the backstroke burns the least amount of calories.
References
- U.S. Masters Swimming: Fitness: Starting a Swimming Routine
- 3 Fat Chicks on a Diet: Lose Weight Swimming: How to Burn Fat
- Centers for Disease Control and Prevention: Healthy Swimming
- MayoClinic.com: Exercise Weight Loss: Calories Burned in 1 Hour
- NutriStrategy: Calories Burned During Activities, Sports and Exercises Chart
Member Comments