Swimming and Losing Weight !!

 

Swimming and losing weight, is that a good combination? In this article you can read why swimming is good for you if you follow a diet or watch your line!

We are becoming more and more aware of our lifestyle! Nowadays we not only pay attention to healthy food, but also look closely at our movement. You too?
Walking , swimming, running, the gym; moving is healthy! Swimming is especially healthy! But, what is the combination of swimming and losing weight? Or does swimming not work when you are trying to lose weight ?

 

✓ Bonus! We have made a free swimming schedule for you in this article, which helps you lose weight!

 

How many calories do you burn swimming?

Before we zoom in on the health benefits and explain why swimming and losing weight is an ideal combination – it's good to first take a look at how many calories you burn with swimming!

 

Burn calories swimming by body weight

Kind	60 kg	70 kg	80 kg	90 kg
Breaststroke	302 calories	353 calories	403 calories	554 calories
Back Crawl	353 calories	412 calories	470 calories	529 calories
Front Crawl	466 calories	544 calories	622 calories	699 calories
Butterfly Stroke	693 calories	809 calories	924 calories	1040 calories

 

Burn extra calories while swimming

Swimming is similar to endurance sports on land in that weight loss is most easily achieved through interval training.
Instead of swimming with a comfortable breaststroke, try alternating fast and slow swimming. In this way, the muscles are continuously loaded and the alternating breathing ensures a high heart rate.

 

Swimming and losing weight – the combination!

Young, old, fat or thin. It doesn't matter who or what you are – everyone can dive into the pool, including you!

 

Swimming is an intensive sport

Many sports target a specific muscle group. For example tennis, football or hockey. You train either the arms or the legs! Not all muscles in your body are used in these sports.
Swimming is different! Swimming is a very intensive sport and therefore also perfect for weight loss and weight loss!
While swimming you activate almost all muscles in the human body. The water also plays an important role in this. Water provides extra resistance. The resistance of water is 14 times greater than the resistance of air! Swimming and losing weight is therefore a perfect combination!

 

Swimming is relaxing

Did you know that being overweight can be caused by stress? Stress can be caused by almost anything, school, work, but also private life!
It is therefore important to feel comfortable with the sport you are doing. Many overweight people will try to avoid the gym and prefer to do abs exercises at home !
But, did you know that swimming is relaxing? Water gives a feeling of weightlessness. This has a therapeutic effect and reduces the feeling of stress and unrest in the body!

 

Swimming is good for the joints

Walking puts a lot of pressure on joints, tendons and muscles. Swimming is very different! Did you remember that we wrote above about the weightlessness while swimming?
The buoyancy of the water during swimming prevents too much pressure on the joints. This way you prevent wear and tear on bones, muscles and joints!
This is also an advantage for overweight people, because the excess body weight has a counter-effect on the joints in any sport other than swimming.

 

Swimming increases metabolism

Swimming increases metabolism, which is because the cardiovascular system is stimulated. This increases the heart rate, the blood flows faster through the veins and the body is put to work.
You would almost forget that you also have to move and try to stay afloat. Swimming therefore stimulates fat loss, because the human body has to work hard to meet its energy requirements.

 

The respiration

Breathing while swimming is extremely important. Swimming takes a lot of effort and energy. However, you should try to control your breathing.
Swimming therefore stimulates the ability to control and dose the breathing and to increase the lung capacity. This is healthy!

 

Schedule to lose weight with swimming

To lose weight you have to move constantly! So try to swim three times a week to lose weight!

The first day of the week

✓ 1. Warm up by swimming 150 meters at a relaxed pace.
✓ 2. Then swim at a fast pace at 10 x 100 meters intervals.
✓ 3. Take a break of about 30 seconds after each interval.
✓ 4. Cool off by swimming 150 meters slower.

If this is not enough, you can always choose to add breathing exercises or swimming underwater.

 

The second day of the week

✓ 1. Warm up by swimming 150 meters at a relaxed pace.
✓ 2. Then swim at a fast pace at 5 x 200m intervals.
✓ 3. Take a break of about 60 seconds after each interval.
✓ 4. Cool off by swimming 150 meters slower.

Pay attention! On the second day, the interval is increased! Despite fewer laps being drawn, the distance per set is doubled.

 

The third day of the week

✓ 1. Warm up by swimming 150 meters at a relaxed pace.
✓ 2. Then swim increasing and decreasing. This is called pyramid swimming.
✓ 3. Swim 1 x 100 meters and then take a 15 second break.
✓ 4. Then swim 2 x 100 meters and then take a 15 second break.
✓ 5. Repeat this principle until 5 x 100 meters are reached.
✓ 6. Then reduce this number again from 5 x 100 to 1 x 100 meters.

It is important to take a rest day between each swimming day! Swimming is intensive and stimulates fat loss and aids weight loss. This requires a lot of energy from your body.

 

Tired after swimming? recover!

✓ Pay attention! You can swim until you weigh an ounce, but you won't lose weight without the right nutrition!

Swimming makes you tired! An intensive training requires a lot of energy. Swimming not only contributes to a good condition, but also uses almost every muscle group in the body.
This is why swimming and losing weight is such a great combination! Swimming contributes enormously to weight loss and excess pounds!
Yet you can swim endlessly and exercise regularly, but not lose or lose weight. This has to do with the diet. Many people exercise to burn calories, but forget that a healthy diet is just as important. Perhaps even more important!
Losing weight is a tough process. It is therefore extremely important to provide the muscles with the right nutrition after swimming in order to be able to recover. Your muscles must immediately receive sufficient protein to be able to recover. Without enough protein you will not lose weight!