Swimming is another best way to lose weight, there’s no doubt. How much helpful swimming as an exercise to lose weight? Experience or search on any article may show that it’s not much helpful.
We have ideas also with this we have plans about how to lose weight easily by doing swimming.
There are some tips:
- Consult with a physician before starting any type of aerobic routine.
- Warm-up and stretch first. You can do this by walking in place, doing arm circles and arm stretches. Warm-up for at least five minutes.
- Start out slow and at your level of fitness. Gradually increase the time to obtain the recommended 60-90 minutes of physical activity/exercise each day.
- You better use the pool equipment (noodles, water float weights and float belts) to do water aerobics. This is the place where you may add a little resistance training into your routine.
1. Swim in the morning before eating
A morning swim isn’t feasible for everyone, but it’s worth a try if you can access a pool before work.
2. Swim harder and faster
Swimming burns a lot of calories when you’re just starting out. But as your swimming skills improve and you become more efficient.
During swimming wear a waterproof fitness tracker to monitor your heart rate. Your target heart rate during a moderate-intensity workout should be about 50 to 70 percent of your maximum heart rate.
You can count your maximum heart rate by minimizing your age from 220.
3. Take a swim class
If you learn proper stroke techniques that can help you swim at a moderate pace. You may contact any experts to know about which way u better swim.
4. Switch up your swim routine
If you swim at the same speed and use the same technique over and over again, your body may eventually hit a plateau.
Stepping outside your comfort zone and modifying your routine is an excellent way to utilize different muscle groups, helping to maximize your results.
5. Swim four to five days a week
To lose weight, the more physically active you are, the better. It means whether you’re jogging, walking, using cardio equipment, or swimming.
The tendency of swimming for weight loss is the same as other cardiovascular exercises, so, at least aim for four to five days a week to achieve the good result.
6. Start slow
You should do swimming at least 15/20 minutes and then gradually increase from 20 to 30-minute swims five days a week, as your body allows. If you start a new swimming routine at too high an intensity, muscle soreness and fatigue could cause you to give up.
7. Alternate swimming with water aerobics
You don’t have to swim every day to see results. Take a water aerobics class on your off days. This is an excellent low-stress exercise to keep moving on active to get good days.
8. Swim with a float or pool noodle
If you’re not a strong swimmer, swim laps in the pool using a pool noodle, kick board, or life vest. These will keep you afloat as you use your arms and legs to move through the water.
9. Use water weights
If you’re swimming to lose weight, so do a few bicep curls with water dumbbells in between laps. The water creates resistance, which can help build strength and endurance.
10. Adjust your diet
With any weight loss program, you must burn more calories than you take in, swimming is no exception.
11. Interval Training
Doing intervals is an excellent way to keep your metabolism up long after you finish your exercise. Interval training is when you start out at a slow speed for one to two minutes, then go faster for one to two minutes. Continue to do this routine until you are finished and then do a five-minute cool down lap. If you are unable to do the faster pace for a whole minute, just increase the speed for 20-30 seconds and then slow down letting your heart rate come down. Then repeat the intervals.
12. Swim Regularly
To lose or maintain weight, you must be consistent with your exercise. Exercising once a week isn’t going to cut it. Remember the guidelines mentioned earlier. The most important thing to remember about exercise is to be consistent with whatever type you choose. Start moving and improve your health today!
How much weight can I lose swimming 5 days a week?
An overweight individual with low muscle mass and cardiovascular capabilities will require more time to build the physical capabilities required for high intensity sessions in the pool.
That same thing who are over-weighed individual has more fat to lose, however, and can experience rapid weight loss in the early phases of a workout program. The key is trying to follow a dedicated swimming exercise routine that added stretching and structured workouts similar to the ones described.
How to Burn Calories
To lose weight by swimming or doing any other form of exercise, you must burn nearly 3,000 calories more than the number your body requires to maintain your weight to lose one pound.
Once you know how many calories you need to maintain your weight, you will know how long you will need to swim to burn enough calories to create the deficit you need.
Risks
There’s no doubt that swimming is safe for most people. As we know any kind of workout may bring risk associated with swimming. If you’re injured or have an any operation, make sure to check with your doctor before swimming laps. However, it’s really a idea to check in with your doctor whenever you start a new exercise program.
If you are just about to start swimming, you have to keep in mind that you are doing it for getting a sound health.
Once you get the basics information, try swimming laps for 20 to 40 minutes at a pace which will keep your heart rate elevated. Always remember about drinking plenty of water and take breaks as necessary. All over you will get both fun and way to lose weight.
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