Does Swimming Help Weight Loss?
Swimming
is one of the most effective low-impact aerobic exercises. It improves posture,
uplifts mood, tones all the body muscles, enhances lung capacity, and increases
flexibility and muscle coordination.
In fact, swimming can actually help
improve your lifestyle. But, does it aid weight loss? Or is it just a myth?
Read on to find out!
Yes, you can lose weight by swimming, but you
have to follow the right guidelines to burn the fat. I say that because
swimming is an aerobic exercise, and to burn fat, you have to swim between
60-80% of your maximum heart rate. If you don’t do that, you will not be able
to burn enough calories. Also, if you exceed this range, the exercise will
shift to anaerobic, and you will be unable to swim for a longer duration. But,
a few studies have found that people may gain weight instead of losing it.
Also, professional swimmers have more body fat percentage as compared to
athletes at the same level. However, your goal here is to burn the fat by
swimming, and you can achieve that by maintaining the recommended heart rate.
Here’s how you can calculate it in just two steps.
How To
Calculate Heart Rate For Swimming To Burn Fat?
Follow these simple steps to
calculate your heart rate to burn fat by swimming:
1.
Subtract your age from 220 to find out your maximum heart
rate. If you are 25, subtract 25 from 220, which is equal to 195. So, 195 is
your maximum heart rate.
2.
Now, to burn fat, you need to have your heart rate at 60%
– 80% of 195, i.e., between 117-154 BPM.
To maintain this heart rate, you should
wear a heart rate monitor when you swim.
How To Lose
Weight By Swimming?
First, you should try swimming for
60 minutes, 5-6 days a week. If you are a new swimmer, you can start by
swimming 3 days a week for 30 minutes. Then, as you get more and more
comfortable with your breathing and swimming technique, you can increase the
duration and swim 6 days a week.
Your goal should be to reach a
fitness level where you can swim 20 laps without stopping. If you are already a
fine swimmer, you can lose weight by maintaining the required heart rate to
burn the fat and do interval swimming. For example, you can do 3 laps at one go
and then complete 1 lap slower than the other three. Take a break for 30
seconds and repeat this set. Do this for 60 minutes to mobilize the fat.
You
can try different types of swimming strokes to keep your swimming fun and
engaging. Here’s the list of strokes that aid weight loss.
5 Types Of Swimming Strokes For
Weight Loss
When
it comes to swimming for weight loss, your technique is of utmost importance.
If you use the wrong technique, you will quickly exhaust yourself and not be
able to burn fat. Here are 5 types of swimming strokes that will help you get
back in shape:
1. Freestyle
Stroke
The
freestyle stroke or the front crawl is one of the fastest swimming strokes.
This stroke is often used in swimming competitions. Here’s how you should do
it.
Freestyle
Stroke Steps
1.
Float in the water with your face
down, your body flat, the arms extended but slightly bent, and the palms facing
down.
2.
Now, pull your right arm from the
starting position, in a semicircular motion and in line with your body, towards
your thigh.
3.
Let your right hand leave the
water. Ensure that it is slightly bent at the elbow, with the palm facing down.
Reach forward and re-enter the water with your fingertips.
4.
While you do the above step, turn
your face towards your right, breathe in, and as your fingertips re-enter the
water, turn your face down.
5.
Do the same on your left side.
6.
Make sure your legs are straight,
ankles relaxed, and you move your feet up and down to make a flutter motion to
help you move forward.
2. Butterfly
Stroke
The
butterfly stroke is also known as “fly” and is one of the most difficult
swimming strokes. It is the second fastest stroke, and it helps to burn fat and
strengthen your muscles. Here’s how you should do it.
Butterfly
Stroke Steps
1.
Float in the water with your face
down, your body flat, arms shoulder-width apart and extended but slightly bent,
and the palms facing down.
2.
Pull down your arms, palms facing
down, elbows at a higher position than your hands, and move your hands in a
semicircular motion towards your body.
3.
Recover both your arms in a
sweeping motion out of the water and let your hands re-enter the water, with
your arms in the same position as in the starting position.
4.
As your arms just come out of the
water, lift your chin, look straight, and breathe in.
5.
Your leg action should be like
that of a mermaid. Keep both your legs together, toes pointed out, and kick
downward.
6.
The first kick should be small
after your arms re-enter the water.
7.
The second kick should be more
powerful to help you move forward when your arms are in the recovery phase.
8.
Your body should form an
undulating S-shape to make the swimming effective.
3. Backstroke
The
backstroke, also known as back crawl, is much slower than the freestyle stroke
or butterfly stroke. Here’s how you should do it.
Backstroke
Steps
1.
Float on your back with your legs
straight, toes pointed, and the arms extended over your head. Float lightly on
the water with the palms facing upward, and your face above the water surface.
Look straight up.
2.
Put your right arm under water.
Move it in a semicircular motion, pushing the water backward with the help of
your palm, and then recover your arm from the water.
3.
As you recover your right arm from
the water, put your left arm under water and repeat step 2.
4.
Move your right hand in back to
the starting position.
5.
Make sure you flutter your feet to
help propel you forward.
4.
Breaststroke
The
breaststroke is also called the “froggy” stroke by children as this swimming
technique resembles the way frogs swim. Here’s how you should do it.
Breaststroke
Steps
1.
Float in the water with your face
down, your body flat, arms extended over your head, and both the palms closer
and facing down.
2.
Turn your palms outward. Keep your
arms straight, and pull water from above your head to your chest.
3.
As your palms reach your chest
level, fold your arms back and move both the arms together over your head to
the starting position.
4.
As you do so, lift your head up
and breathe in air.
5.
Extend your arms forward, submerge
your head in the water, and exhale slowly through your mouth or nose. Keep your
legs together, and your toes pointed out.
6.
Flex your legs, bring your heels
close your glutes, and point your toes toward your shins. Now, kick the water
backward to help you move forward.
5. Sidestroke
The
sidestroke is a fun swimming technique that can help improve your hand-leg
coordination. It is very effective for water gymnastics. Here’s how you should
do it.
Sidestroke
Steps
1.
Float sideways with your bottom
arm extended and legs together. Tilt your head up and look sideways.
2.
Your legs should perform the
scissor action. Flex both your legs and move the top leg forward and bottom leg
backward and bring them back to the starting position in a circular motion.
3.
Your bottom arm is the lead arm
that will pull the water from above your head. Your top arm is the trail arm
that helps push the pulled water downward.
4.
As the trail arm pushes the water
back, the lead arm moves forward to the starting position.
5.
This collective action of the lead
arm and the trail arm, along with the scissor action of the legs, helps your
body to move forward.
These 5 stroke types will help you burn the
fat and get a slim and toned body. But surprisingly, water also plays an
important part in helping you to shed the fat. Here’s how.
Why Water Works
Water
is about 800 times denser than air. This makes water the ideal medium to burn
calories as it provides resistance to any body movement. Since swimming
involves moving all the parts of the body and using force to move against
resistance, it makes any kick, push, pull, or recovery activity more effective.
This kickstarts your metabolism and helps you burn calories for hours after you
are done with your day’s swimming. Water also helps to nullify gravity, and you
can easily float. It also makes exercising easier on your bones and muscles,
thereby reducing the chances of injury.
So, you see, everything works in your favor.
But, here are some more reasons we recommend swimming for weight loss.
Benefits Of Swimming For Weight Loss
·
Swimming helps to improve cardiovascular health.
·
It helps to reduce weight, thereby reducing the risk of
diabetes, PCOD, and stroke.
·
It helps lower blood pressure.
·
Swimming helps to slow down aging and can make you look
almost 20 years younger.
·
It helps improve your sleep quality.
·
It helps to improve lung capacity.
·
Swimming regularly can help increase flexibility.
·
It also helps to reduce gout and arthritis pain.
·
It can also help you recover from an injury.
·
Swimming improves muscle strength, power, and endurance.
·
It helps you feel more relaxed and uplifts your mood.
·
You can have a great time with friends and can help each
other reach your target weight.
Useful Tip
You can add variety to your
swimming routine by adding fins, kickboards, and hand paddles. This way, you
will not be bored of following the same routine every day. And, of course, do
not forget to include these in your swimming kit.
What Your
Swimming Kit Should Contain
·
Swimsuit
·
Towel
·
Bathing cap – to protect your hair and also reduce resistance
in the water.
·
Swimming goggles – to protect your eyes and also help you
see clearly under water.
·
Swim fins – required while learning the butterfly stroke.
·
Nose slip – required while learning the backstroke.
·
Kickboard – floating device.
·
Water noodles – long, flexible foam cylinders used for
floating.
·
Pull buoys – 8-shaped foam floatation devices used to
keep the legs afloat.
Looks like you are all set to
start swimming. But hey, there’s one last thing I want to warn you about. Take
a look at the next section to find out.
Caution
You may feel very hungry right
after swimming, which can make you gain weight instead of losing it. So, keep
your healthy snack ready before you go for a swim. Consume fiber-rich,
proteinaceous, and nutrient-rich foods and avoid sugary foods, processed foods,
and foods loaded with trans fats.
Check out the next section to find
out answers to a few commonly asked questions.