Ways & How

How to Lose Weight by Swimming

How to Lose Weight by Swimming

If there’s a total body workout that’s easy on your joints but aggressive on your stubborn fat, swimming is it. After all, you need to move all of your body in the water, or you’ll drown. Plus, knowledge in swimming lets you develop a lifesaving skill that might come in handy some time, so losing weight on the side is an added perk. But if you are into this sport for the physical benefits it confers, here are a few tips to get you started on how to lose weight by swimming.

  1. Commit time to swimming each day. In order to make the most of swimming and really lose weight, you'll need to commit to a pretty strict regimen between four and six days a week. You should swim about an hour for each of these days. While swimming is a great alternative to higher impact exercises like running, the lower impact of swimming requires a slightly longer amount of time committed each day. Ensure that you're engaging in a steady swimming pace that allows a moderately elevated heart rate for this period.

  2. Work up to increase your weight loss yield.

    st of us aren't used to swimming four to six days a week or maintaining a steady pace for 60 minutes or more. Because of this, it is important to work up to the pace you'd like to achieve if you're going to stick to your swimming weight loss plan. Start by swimming for 30 seconds to a minute, and then rest for 30 seconds. Repeat this process for your allotted 60-minute workout time. As you build up your swimming ability, increase muscle mass, and tone your body, you'll find that you can up the amount of swim time in relation to your rest time.

  3. Set lap goals. Setting goals for yourself is a great way to stay motivated, and motivation is key to achieving your goals. Although swimming for 60 minutes is important, ensuring that you are also getting the right amount of exercise in this time is important as well. Set goals to reach lap limits each week or two. Start slowly and work up.

  4. Go for a sprint. A swimming sprint is a fast-paced swim, much like sprinting in running. This form of swimming really helps to get your heart rate up and burns calories, which is what you're looking for in order to burn fat. Try sprinting for several laps before swimming a slower lap or two. After your rest laps, go back into several sprinting laps.

  5. Vary your swimming techniques. Just as with any other workout, your body can get used to your normal swimming technique. In order to take advantage of swimming for weight loss, you'll need to keep your body in the adjustment phase. Vary your swimming techniques every couple of sessions, if not every session, to keep your body burning calories and fat. Try using the breaststroke, backstroke, and the butterfly stroke. To really give yourself a challenge, add in some extra kicking exercises. These will help to increase your heart rate, burn fat, and strengthen and tone the legs, buttocks, and stomach.

  6. Suppress swimmer’s appetite. Research has shown that while swimming is great exercise, individuals who engage in swimming for exercise are at risk for gaining weight. Why? This is because prolonged periods of swimming have a strange appetite-stimulating effect, and swimmers are at risk of regaining the calories they just burned. When using swimming to lose weight, be sure you're also engaged in a good diet plan. Stay hydrated, minimize indulging, and plan your meals carefully to ensure that you're not going to consume too many calories for the day if you feel the need for a snack after swimming.

As in other forms of exercise, swimming can become routine if you don’t actively make it as varied and exciting as you can. Keep these reminders on how to lose weight by swimming on hand to reap the benefits from this low-impact workout, so you are motivated to stay on track until you achieve your weight goal.


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