Swimming is a highly anticipated event in every Olympic Games, and it is also a popular sport for many people. Swimming not only exercises the muscles of the whole body, but also helps to maintain smooth blood circulation. Moreover, it is often considered the most effective exercise for weight loss. So, how can swimming be most effective for weight loss?
How to Swim for Weight Loss
When swimming, grab the pool edge with both hands and push off forcefully with both feet. During the exercise, alternate between left and right and maintain a straight back and contracted abdomen. Repeat this exercise for 3 minutes each time.
Walking back and forth in the water while standing upright is also a particularly calorie-burning exercise. Taking larger steps during the exercise is more conducive to calorie consumption, thus achieving the goal of slimming down.
Standing on tiptoe in the water allows the body to gradually lose its center of gravity, causing the body to float in the water while keeping the heels on the ground. After finding the correct center of gravity, walking slowly in the water can also achieve good weight loss results.
Which Swimming Strokes Are Best for Weight Loss
There are many different swimming strokes, and each stroke exercises different parts of the body. We can choose our favorite stroke to strengthen the exercise of a specific part of the body in order to target fat loss more effectively.
Breaststroke for Leg Exercise
Unlike freestyle and backstroke, breaststroke relies more on the quadriceps of the thighs. The full extension and contraction of the thighs during swimming can eliminate excess fat on the inner thighs and effectively strengthen the leg muscles.
Backstroke for Back Exercise
When swimming backstroke, the latissimus dorsi muscles are more engaged, providing resistance and stretching the back muscles. It also fully utilizes the strength of the trunk muscles, helping to eliminate excess fat in the abdomen and reduce the appearance of a "muffin top". It also exercises the flexibility of the waist and legs.
Freestyle for Arm Exercise
Freestyle primarily relies on the biceps and triceps of the upper arms, effectively exercising the muscles of the arms. It also improves the strength of the shoulder muscles. Regular practice can make the arms more toned and symmetrical.
Butterfly Stroke for Chest Exercise
During the butterfly stroke, the waist drives the body, and the arms move inward, resembling a chest expansion exercise. This engages the pectoral muscles, latissimus dorsi, and rectus abdominis. Long-term swimming with this stroke can help eliminate excess fat in the waist and create a more graceful waistline.
How Long Should I Swim to Lose Weight
The human metabolism speeds up significantly during swimming, and it can burn more than 260 calories in 30 minutes. Generally, including warm-up activities, swimming for about an hour, covering a distance of 1500 to 2000 meters, and swimming 3 to 5 times a week can achieve the desired fitness goals.
