Swimming pools are the best place to cool off in the hot summer, and besides cooling off, swimming is also the best exercise for weight loss. If you want to lose weight, you might as well go to the swimming pool more often. However, before swimming, you should have some understanding of some common questions about swimming for weight loss, such as how many times you should swim in a week to lose weight.
How many times should you swim in a week for weight loss?
It is best to swim for weight loss 3 to 4 times a week.
The body starts to burn fat after 45 minutes of underwater exercise. If the time is too short, the body's stress response may actually result in the formation of new fat instead of burning calories, which will not achieve the desired body shaping effect.
How long should each swimming session be for weight loss?
Swimming is a healthy aerobic exercise. If time and physical condition allow, each session should not exceed 2 to 3 hours. Generally, it is recommended to swim for 40 to 60 minutes, with breaks in between. During swimming, the body's metabolism speeds up, and you can burn 1100 kilojoules of calories in 30 minutes. This metabolic rate can be maintained for some time after leaving the water.
The correct method for swimming for weight loss
Using kickboards, water kickboards, lifebuoys, and other swimming tools can not only help burn more calories but also exercise the muscles of the limbs.
Swimming short distances at a fast pace burns more calories. You can also try swimming slowly for a period of time, then switch to swimming fast, or swim slowly for two periods and then swim fast for two periods.
Practice in segments. Each swimming session can be divided into four segments. After swimming one lap, take a 15 to 30-second rest, then swim two laps and rest for 30 seconds. Continue swimming for two laps, take a short rest, and finally swim one lap. You can swim fast at the end of each segment.
Which swimming stroke is best for weight loss?
Breaststroke is the most effective stroke for weight loss. This is because breaststroke requires frequent leg kicking, which can effectively exercise the muscles of the thighs. Breaststroke is also rhythmically intense but not too physically demanding, making it suitable for long-term swimming. Combining breaststroke with backstroke can enhance the weight loss effect even more.
The principle of swimming for weight loss
During swimming, the buoyancy of the water counteracts most of the weight of obese individuals, allowing them to exercise in a near-weightless state. Water not only provides resistance but also has good thermal conductivity, which accelerates heat dissipation. In addition, the stimulation of water pressure improves blood circulation throughout the body. The energy consumption in water is higher than on land, so swimming regularly can gradually eliminate excess fat in the body and achieve weight loss.
Is swimming effective for weight loss?
The resistance of water during swimming is greater than the resistance of air during land exercises. Swimming can consume more calories and is also beneficial for heat dissipation. Therefore, swimming has a greater capacity for energy consumption compared to other sports, making it more effective for weight loss.
What should you pay attention to when swimming for weight loss?
Warm-up before getting in the water
Before swimming, you should warm up on land first, and then get in the water. Sudden intense exercise without warming up can easily lead to muscle strains or other accidents.
Take breaks during swimming
The water temperature in the swimming pool is lower than body temperature. If you swim for a long time, your body will lose heat, and you may experience shivering. If this happens, it indicates that your body is losing heat more than it is producing, and you should rest immediately to warm up. Otherwise, your body temperature will continue to drop, which can lead to serious symptoms such as arrhythmia and confusion, resulting in loss of physical ability and even drowning.
Stay hydrated
You should pay attention to hydration during swimming. Swimming exercises can effectively reduce body weight, and this can lead to significant water loss and a small amount of fat loss. Therefore, during breaks in swimming exercises, you should replenish 500 to 1000 milliliters of fluid to maintain adequate hydration and acid-base balance.
Avoid swimming on an empty stomach or right after a meal
Swimming on an empty stomach can affect appetite and digestion, and may cause dizziness, fatigue, and other unexpected conditions during swimming. Swimming right after a meal can affect digestion and lead to stomach cramps, vomiting, and abdominal pain.
