Only some of us think about the swimming pool when we want to lose weight, but actually, we should. Swimming not only helps in weight loss but also helps in burning fat, getting fitter, healthier and making you stronger. There are very few other workouts, if any, which can make you as fit as swimming does. It boosts metabolism and burns so many calories as compared to other workouts.
A study conducted by researchers of Indiana University compared regular swimmers with non-swimmers and found that regular swimmers of all ages had a slimmer waist and leaner muscles and hips as compared to non-swimmers.
How Swimming Actually Works for Weight Loss?
Water is 800 times dense as compared to air that is why each push, kick and pull is like a resistance workout for the entire body. Swimming works really well for your shoulders, arms, core, glutes, hips. An easy relaxed swim burns around 500-600 calories in an hour while a strict regular swimmer may burn up to 700-800 calories. So, while swimming, you not only burn calories but build muscles. These muscles boost your metabolism which will help you burn more calories.
Good for joints
Water neutralises gravity, so when you are immersed in water, you become weightless virtually. This gives your joints a much-needed break. Swimming does not cause any injury, unlike running or strength training.
It helps you stay younger
Researchers show that regular swimmers are biologically 20 years younger than their actual age. According to the data presented by American College of Sports Medicine Conference, habitual swimmer’s cardiovascular system, blood pressure, cholesterol levels, central nervous system and cognitive functioning are easily comparable to someone much, much younger than them.
How long to swim to lose weight?
How much weight you can lose principally depends on your body weight, swimming stroke you use, and the speed at which you swim. According to research from Disease Control and Prevention, one should do at least two hours and 30 minutes of swimming every week.
It is helpful not only for losing weight but swimming can also help you maintain your weight once you have lost the required amount of weight. Roughly, 3,500 calories burned are equivalent to a half kilogram of weight. So, you need to burn 3,500 calories more apart from what you are taking, to lose that half kilogram, which can take up to a month.
Different types of strokes
As mentioned above, different swimming strokes burn a different number of calories. In addition to the type of stroke, also the time you spend performing these strokes matters.
Butterfly stroke burns the maximum number of calories with its difficult dolphin-like kick and windmill arm motion. This stroke burns around 100-150 calories in 10 minutes for a person whose weight is around 72 kg.
Freestyle is also called as a front crawl which burns a large number of calories. The best part of this is, it’s the easiest to perform and that is why it is the most popular stroke. A person weighing 58 kilograms will burn up to 590 calories if they perform freestyle swimming for an hour.
Breaststroke and backstroke
Both of these styles are no less effective when it comes to burning calories. The number of calories both of these strokes burns is equal to the number of calories that you will burn during a slow jog or fast walk.
The best approach for you would be picking up a single form and performing it on daily basis. The more you swim consistently using a particular stroke, the better you will get at the technique and you will burn calories more efficiently.
If swimming doesn’t appeal to you, and you are looking for a good fitness trainer who can train you at your home, You can visit Fitsapp and book a session.