That’s why it’s important to mix things up. If you’re looking to try a new exercise, swimming is excellent for weight loss. In fact, studies show there are many health benefits of water-based exercise. These include decreasing the risk of chronic illnesses and improved health for people with diabetes and heart disease.
Swimming for weight loss
What makes swimming unique is that it engages almost every muscle group. The water adds resistance, which helps to burn even more calories compared to most other types of exercise. “Swimming is the perfect exercise for anyone of any age and any ability! Swimming provides a full-body workout and will tone every part of your body,” says Amanda Beard, four-time Olympic swimmer and co-founder of Beard Swim Co.
Can swimming help you lose belly fat?
Yes, swimming can help you lose belly fat. “Swimming works every part of your body and is an ideal exercise to get your core in shape,” Beard explains. “All movements in the water start with your core and extend out to other parts of your body. Swimming creates resistance for your muscles, plus it’s great cardio. The best swimmers in the world have strong abs that help them create more speed.”
How much do you have to swim to lose weight?
There are many different factors that play a role in weight loss—diet, lifestyle, body shape, metabolism and more. When it comes to swimming specifically, it’s important to take body shape and swimming ability into consideration. “Weight loss really depends on each person and their swimming ability as well as their body shape,” says Beard. “When I swim, I am very efficient in the water which means I need to swim longer distances to get a good workout. Someone who is newer to the sport might only need to swim for 20-30 minutes to get a good workout in. Always consult a physician before you do any physical activity.”
A beginner swimming workout
A beginner workout would be about 2,000 yards, which is just over a mile, Beard explains. Start with kicking to ensure you are working your leg muscles and then mix up your strokes so you hit every muscle group. Below is a sample workout: Warm-up: kick 200 yards, swim 200 yards freestyle
12X 25’s Kick with a board, 10 seconds rest100 free, each 25 gets faster30 seconds rest100 nonfree, each 25 gets faster30 seconds rest4X50’s Easy 25/ Fast 25, 15 seconds rest200 Free, hold a steady pace200 Kick, hold a steady pace300 Easy warm down
How to get the most out of your swimming workout
A kickboard and a buoy are both excellent additions to a swimming workout. You can also invest in a pair of fins. “Kicking is a great way to focus on your legs, butt, and get extra core work. I also like to add in a longer pulling set (put the buoy between your knees and focus on arms only). Try to swim the pulling sets as fast as you can to keep your heart rate up, then follow with a nice, easy warm down,” Beard says. If you’re ready to kick it up a notch, you could also try a parachute. “I love adding a parachute to my workouts especially when I do not have a lot of time to workout so it makes me work a little harder and I can get a great workout faster,” Beard says. Remember, if you’re a beginner, it’s OK to wear fins more to work up to harder and longer sets and take them off as you get more confident in your workouts, Beard adds. Next, read about the 30 best cardio exercises of all time to get your heart pumping.
Sources
Centers for Disease Control and Prevention: “Health Benefits of Water-Based Exercise”Amanda Beard, four-time Olympic swimmer and co-founder of Beard Swim Co
