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Swimming Exercise

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Swimming Exercise Fitness Workout

Swimming Workout

Swimming is a Great Fitness Activity

If you want to get fit, improve your health and lose weight, swimming is an excellent workout. A sustained swim provides a total body workout with good cardiovascular benefits, as swimming uses most of the large muscle groups (eg. lats, pecs, gluteus maximus and abs) and raises your heart rate in the process. This helps to burn a high number of calories, which makes swimming an excellent fitness option if you want to lose weight. Plus, because water supports body weight, swimming is a non weight-bearing activity and there is no stress on the joints or bones. So no matter how overweight you are, you can swim laps without the risk of injury. Indeed, many overweight people claim it offers significant physical relief because their body feels light and energized. Swimming is also a very valuable fitness workout for anyone in rehabilitation after sustaining a physical injury.

How Many Calories Does Swimming Burn?

A swim lasting about 30 minutes burns 250-350 calories. [This is based on a 150-pound woman. If you weigh more, you’ll burn extra calories; if you weigh less, you’ll burn fewer calories.]

How Does Swimming Help Weight Loss?

We expend a lot of energy while swimming. Water exercise is high in resistance as moving limbs through water is 12 times harder than out of water. This alone helps us to lose body fat. Also, this type of aqua-aerobic workout strengthens and builds muscle, which raises your resting metabolic rate (the speed you burn calories). So you continue to burn extra calories even after you leave the pool.

How Often Should I Swim For Optimum Weight Loss?

Beginner
Swim freestyle for about 300 yards every second day, 3 times a week for up to 3 months. Aim to work up to swimming non-stop for 10 minutes at a time.

Medium
Aim to swim up to 500 yards in about 15 minutes without stopping, at least 3 times a week for 2 months.

Advanced
Swim 600 yards (24 laps in a 25-yard pool) to 800 yards without stopping, 3 times a week. Vary your strokes to include crawl, butterfly and backstroke. This should take 30 minutes.

How To Start Swimming?

Although it’s important (for cardio benefits) to swim at a consistent pace for at least 15 minutes to get the heart pumping and burn body fat, you should build up to this training level gradually. Plan a realistic swimming schedule to help you increase the number of laps swum. And remember to warm up and cool down with a few stretches, before and after your water workout.

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