Trying to lose body fat and tone muscles, but it’s too hot for a workout?
Isaac Robertson, Co-Founder and Chief Editor of online fitness resource Total Shape, has just the solution with his swimming fitness tips. Isaac believes swimming is a fantastic way to tone, lose weight, reduce body fat, and improve cardiovascular health.
“Swimming is a great full-body workout. As the summer months hit, jumping into the pool to swim lengths is a great alternative to a gym session or a jog. With every stroke and kick, you are pulling against the resistance of the water, which is considerably denser than air. In this way, there is a greater potential for calories to be burned, all the while keeping cool in the water. Switching your usual high-intensity workout out for a low-intensity swim is a much safer option in a heatwave. In especially hot weather, it is important to keep well hydrated and listen to your body for possible signs of heat stroke, such as headaches and dizziness."
Isaac has outlined some of the essential health benefits of swimming below, as well as which strokes burn the most calories and what foods you should eat before a swim.
What are the health benefits of swimming?
- It is low impact
Swimming is the perfect workout for those with injuries or sore joints, as it gets your heart rate up slowly and puts less pressure on your joints. It also makes it an accessible workout for all age groups, especially the elderly, who may otherwise struggle with high-impact exercises.
- Build muscle and strength
When swimming, you utilize your stomach, arms, legs, and torso and engage your most significant muscle groups. Swimming can tone your muscles due to the added resistance created by pushing through the water. Swimming develops your lower, core, and upper muscles simultaneously, providing you with full-body exercise that offers more overall muscular definition than other forms of cardio, such as jogging.
Swimming can help prevent heart disease and improve overall cardiovascular health. Studies have shown that swimming for 30 minutes three times a week can considerably lower blood pressure levels, reduce low-density cholesterol (the bad kind) and raise high-density cholesterol levels (the good kind).
- Reduces body fat
While this should only apply to adults looking to lose weight, regular swimming will increase your overall calorie expenditure, which will burn fat, provided your calorie intake remains the same. The water provides resistance to your body during swimming, allowing a greater potential for calories burned compared to other workouts. Swimming will also build muscle, which also speeds up our metabolism and can promote further weight loss.
Which swimming strokes burn the most calories?
Below are the four most common types of swimming stroke, ordered by the number of calories burned after a 30-minute session, along with the physical benefits for each:
Butterfly – approximately 450 calories
This stroke is for more advanced swimmers, and it is the biggest calorie burner of the four main strokes. It is effective for improving upper body strength, posture, and flexibility and toning your chest, arms, and stomach. Butterfly is accomplished by keeping your face down in the water and moving your arms symmetrically forwards over your head while keeping your feet together and performing a dolphin kick.
Front crawl - approximately 405 calories
Front crawl offers the second-highest calorie-burning potential. This stroke is best for toning back muscles but is also great for the glutes and shoulders. When swimming front crawl, your face is in the water, your legs kicking continuously, and your arms alternate reaching out in front of your head.
Breaststroke – approximately 370 calories
Breaststroke is the third-best stroke for burning calories, but it actually offers the best cardiovascular workout, aiding in strengthening your heart and lungs. The stroke involves moving the arms in semicircular movements while performing a frog kick. It is considered the most straightforward stroke to learn and often appeals to those who prefer to keep their head above water.
Backstroke - approximately 250 calories
Backstroke burns the fewest calories; however, it does help to lengthen the spine and improve posture. Backstroke tones the stomach, shoulders, glutes, and arms. As the name suggests, backstroke is performed on your back, with the head looking towards the ceiling. Your hips should be high up in the water, with your legs continuously kicking and arms alternating in a circular motion behind you.
When and what should I eat before swimming?
Fuelling the body with the right food an hour before a pool session is essential. Eating the wrong food, or nothing at all, could result in a drop in stamina, as well as indigestion, cramps, and nausea.
It is crucial to maintain energy stores by eating healthy carbohydrates that can be swiftly digested. Outlined below are the perfect pre-swim snacks:
- Fresh fruit
- Yogurt
- Porridge
- A slice of toast
- Smoothie
- Sports drink
- Cereal bar
- Banana
As you begin swimming regularly, you may notice that your appetite increases, and you may experience hunger pangs. Hunger pangs are a common effect of swimming, as exposure to cold water is known to trigger hunger reflexes. If your fitness goal is to lose weight, it is worth paying attention to your calorie intake to ensure you don’t consume significantly more than you have just burned.
Post courtesy of https://totalshape.com
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