When to lose weight, many people first get – or renew – the training membership at the gym. But you do not have to go to the gym to transform your body. Swimming is good exercise for weight loss.
You can get better results with activities you enjoy, such as swimming. You can lose weight as much swimming as you can by running, but you can do it without heavy loads, which is excellent for people with injuries or painful joints.
Swim in the morning before breakfast
A morning swim is not possible for everyone, but it is worth trying if you have access to a pool before work.
Waking up in the morning and swimming will leave your body in a fasting state, ready to use these fat stores as energy. Swimming is not only a good form of cardio training, but it is also a workout for the whole body so that you can expect some good results.
Swim harder and faster
Swimming burns a lot of calories in the beginning. But as your skills improve and you become more efficient, your heart rate does not increase as much. The solution is to swim harder and faster to keep your heart rate.
Monitor your heart rate while swimming. Your target heart rate should be about 60 to 70 percent of your maximum.
Change your swimming routine
If you swim at the same speed repeatedly, your body may eventually hit a plateau. Swimming outside the comfort zone and changing your routine is an excellent way to use different muscle groups and help maximize your results.
Swim three to five days a week
The more active you are, the better, whether you jog, walk, use the fitness equipment or swim.
Start slowly
Start with a 15 to 20-minute swim every other day, then gradually increase to a 30-minute swim five days a week, as your body allows. If you start a new swimming routine with too much intensity, muscle soreness and fatigue can cause you to give up.
Alternative swimming with water aerobics
You do not have to swim every day to see results. Take a water aerobics class on your days off, and it is an excellent low-stress exercise to continue on active recovery days.
Swim with a float or pool noodles
Swim laps in the pool with pool noodles, kickboard, or a life jacket.
Use water weights
If you swim to lose weight and tone up, do some bicep curl with water dumbbells between rounds. Resistance in water can help build strength and endurance.
Adjust your diet
You need to adjust your diet. It would be best to burn more calories than you get in with any weight loss program. Swimming is no exception.
It is essential to refuel with healthy food. The cold water can also cause the appetite to increase considerably after a session. If you feel hungrier, add more vegetables to your plate, take a protein shake and stay away from snacking.
Alternating swim strokes to help you lose weight
Remember that different strokes can result in a more significant calorie burn, depending on the muscles being worked. So experiment with other routines to keep your muscles and body moving.
Swim freestyle one day and the butterfly the next day. The breaststroke came in second place, and the backstroke in third place. The butterfly stroke is the most demanding, works the whole body, and will burn the most calories.
Do sprint interval training, which consists of sprints for 30 seconds, followed by four minutes of rest.
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