How To Do Swim workouts for weight loss
Swimming is a non-impact and full-body workout which requires use of all your main muscle groups. When you swim, you have a lot of natural resistance from the water, which ensures burning a lot of calories, making it a good exercise for weight loss.
Swim for a set amount of time
Swimming can help with weight loss for a set amount of time. Perform dynamic stretches when you move your arms and legs. Swim for 45 to 60 minutes in a lap pool with a moderate tempo, through a range of motion several times. Arm swings, spinal rotations, side steps, lunges and deep-knee bends are perfect for performing dynamic stretches.
Do some intervals
Intervals are an excellent way to maintain your metabolism after you have finished with swimming. Swim about 5 laps at a low intensity, then on your 6 lap, start to swim harder. Do this 10 to 12 times, and finish with five laps in low intensity.
Use swimming in a exercising routine
Start with a 10-minute run, then ride a bike for a 20 minutes, do 10 sets jumping with a rope for 100 times separated with 30-second of rest periods, and finish with jumping in the pool. In the pool, do 10 fast laps, separated with 30-second of rest periods.
To include some water aerobics into your routine, you will definitely need a pool with a shallow end. Start with swimming for 10 minutes, then come to the shallow end and run forth and back from one side to the other for 5 times. Take a rest period of 60 seconds, then repeat the swimming and running routine for about 45 – 60 minutes.
In order for any weight loss program to work properly, you must be constant. Remember that swimming once a week won’t complete your desired results. You need to swim three times a week minimum and remember to mix up your exercising routine by doing long swims, swims at low or high intensity, doing intervals or combine swimming with other exercises.
Learn how to swim if you do not know how
Before you hop into a pool and start swimming for exercise, make sure that you are a confident swimmer. You may be able to find lessons at a local community pool, college, or gym. Taking a class can also be a great way to jumpstart your exercise regimen.
- The breaststroke and freestyle stroke are the easiest to learn, so start with these. Then, work on learning the backstroke and butterfly. Butterfly is probably the hardest stroke, so only attempt it if you’re confident with your swimming skills.
- Even if you have decent swimming skills, taking a swim class might be helpful for improving your technique.
Include swimming once per week to start
Swimming has been shown to have a greater effect on cardiovascular health, body composition, and strength than other forms of exercise (not to mention the endorphins released when you exercise that make you feel good), so even incorporating swimming into your exercise routine once per week will provide benefits. If one swimming workout is all you can fit in or feel up to doing, then start with just one swimming workout per week. Swim for as long as you are able, but aim for 30 minutes total. If you’re just starting out, you might want to swim taking breaks. For example, you can swim 15 minutes, then take a break to rest, then swim another 15 minutes.
- You could swim on Mondays, then do a different form of exercise on the other 4 days of the week, such as walking, biking, or taking an aerobics class.
Work up to swimming for 30 minutes 3 times per week
As an initial workout regimen goal, shoot for doing three 30-minute swimming workouts per week. You can do these workouts every other day, or a few days in a row, but try to decide on a set schedule that you can stick with. This will help to increase your chances of sticking with your routine.
- For example, you could swim on Mondays, Wednesdays, and Fridays, or on Fridays, Saturdays, and Sundays of that’s more convenient for you.
- Experiment with swimming different times of day as well. You might find it refreshing to hop into the swimming pool after a long day, or you might enjoy taking an early morning dip to help you wake up.
Try water aerobics for an alternative to swimming
You can take a water aerobics class at a community pool or gym, or learn some water aerobics moves and do them on your own. These can be as simple as treading water, walking in the pool, or hopping up and down in the pool.
- For example, you could walk a lap in the shallow side of the pool, then tread water in place for 3 minutes, then hop in place for 1 minute. Repeat the sequence 3 to 5 times for a simple water aerobics exercise.
Join a swim club or team in your area to meet other swimmers
Finding a group of swimmers to belong to can help to keep you motivated. They might do regular challenges, fundraising events, or group swims that you can participate in. It might also be helpful to meet other people who are using swimming for fitness and weight loss.
Consult your doctor before starting a swimming workout, and if you aren’t experienced with a swim workout before.