Swimming is undoubtedly one of the most effective sports for exercising your entire body. Make the most of it by following these tips.
On a hot day, swimming in the pool or in the sea is all you need to cool off and recharge. And, of course, to exercise. Don’t forget that by swimming, you can burn as many calories as you would by running, but without the sweat and burden of gravity. Take advantage of the possibilities that swimming offers you to tone your body and lose weight, but do it right so that you can benefit as much as possible.
Here are seven tips that will help you lose weight swimming.
1. Go swimming in the morning
Even if you are not a morning person, it is worth starting your day with a swim, either in the pool or in the sea. Have your breakfast when you get back so you can work out on an empty stomach, forcing your body to draw energy from its stored fat.
2. Pick up the pace
Sure, swimming is a demanding aerobic exercise and therefore burns a lot of calories. However, as you improve and increase your endurance, your body can cope without pushing itself too hard or raising the heart rate, so the effectiveness of the exercise decreases. Make sure to swim harder and faster as time goes on, keeping the heart rate at 50–70% of its maximum rate.
3. Learn the right technique
If you have never taken swimming lessons, it is advisable to start! For swimming to be effective, it is very important to do it with the right technique. In addition, this way you will learn other techniques, which you can alternate to maximize the benefits.
4. Go swimming regularly
If your goal is to lose weight, exercise should be done regularly. The ideal frequency, as with all aerobic training, is four to five times a week. At first, swim for 15–20 minutes and gradually increase the time you stay in the water to 30 minutes at a time. If you start out too aggressively and with too many demands on yourself, you are much more likely to get tired or frustrated and give up.
5. Combine swimming with other types of water exercise
Swimming is not the only type of exercise you can do in the water. In order not to get bored quickly, try alternating your training with aqua-aerobics classes. It’s a great and very fun way to get moving, even on non-swimming days.
6. Use the right accessories
Equip yourself with a pair of flippers and hand grips, which will increase water resistance, so you’ll exert more power to cope. This will train the muscles even more effectively and help you build more endurance. Do you want to do an even more comprehensive training program? You can use a swimming board to strengthen your legs and a pull buoy to strengthen your arms.
7. Combine swimming with a balanced diet
Trying to lose weight is only effective when you combine an exercise program with proper nutrition. The goal is to burn more calories than you consume, so it is advisable to make the necessary changes in your diet. However, avoid deprivation diets, because swimming is quite a demanding sport and it is necessary to supply your body with energy. On the other hand, because for many it is an activity that whets the appetite, be careful not to overdo it! To combat the feeling of hunger it causes, put more vegetables on your plate or drink a protein shake after your workout.