If you would like to lose weight, you can drop pounds in the pool whether you're a mediocre swimmer or you swim like a fish. If you are burning more calories than you are taking in, you can use swimming as a weight loss tool, according to the Health Promotion Program at Columbia University. Whether you're swimming at the gym, the public pool or in your backyard, a pool with adequate space to swim long laps is ideal.
Step 1
Start your workout by stretching before getting into the pool. Do lunges, stretch your arms over your head and touch your toes until your body feels limber enough to swim without injury.
Step 2
Do three laps across the pool, swimming to the end of the pool and back, in any stroke you desire. Some swimming strokes include the butterfly, the breast stroke or the front crawl. Maintain a slow to moderate pace as you warm up your body.
Step 3
Swim one fast freestyle lap followed by one moderate freestyle lap. A freestyle lap may alternate between the sidestroke and the front crawl. Between each lap, rest for 10 seconds, as suggested by "Shape" magazine.
Step 4
Place a kickboard in front of you with your arms extended and your palms facing towards one another. Grab the kickboard and push off the wall of the pool, swimming one lap at a moderate pace. Kick your legs to propel yourself to the end of the pool and back.
Step 5
Use a pull buoy to swim one lap across the pool at a moderate pace. Place the pull buoy between your legs and bend your knees to hold it in place. Use your arms to swim to the end of the pool and back.
Step 6
Do three cool-down laps at a slow or moderate pace in any stroke desired, as suggested by "Shape" magazine.
Tips and Warnings
- Use a swimming cap to improve speed and prevent your hair from becoming damaged by chlorine.
- Consult a doctor before using swimming as a weight-loss tool, particularly if you have health problems or injuries.
Things You'll Need
- Kickboard
- Pull buoy
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