You have a few kilos too much on your hips and want to get rid of them? Have you ever tried water? We'll show you how to lose weight by swimming.
Swimming is the healthiest sport there is. You can not only lose weight by swimming, but it is also good for your health.
With regular swimming training you get your cardiovascular system going, strengthen your immune system and clear your head.
But by that I don't mean leisurely splashing around in warm water. But real length swimming! An hour of swimming can be really effective.
You'll learn in this post,
- how you can lose weight with swimming
- which swimming style is the most suitable
- whether swimming is suitable for you
Unlike running, swimming is easy on the joints and takes the strain off tendons and ligaments. The buoyancy of the water reduces the force acting on the body. The water resistance massages the tissue and smoothes the skin.
Lose weight with swimming - Here's what you have to watch out for
1. build muscle while swimming
Swimming is the perfect total body workout. With little time you can reduce your weight and build muscle.
Muscle building is also the magic word. Who builds up muscles reduces fat pads.
In order to lose weight with swimming, you need to burn more calories than you consume. And swimming does that very well.
With only one hour breaststroke you burn about 530 calories. In crawl swimming, there are significantly more.
That's why swimming is so healthy!
2. choose the right water temperature
Your energy consumption depends on the water temperature. At 26 degrees, the heat exchange of body and water is in balance.
When you are in the water, your body needs to compensate for the difference between water temperature and body temperature. And this happens even when you are just floating in the water. Provided the water is cool.
If the water is colder or warmer than 26 degrees, the body needs more energy to regulate the body temperature. So that you don't freeze to death, the body goes to the fat reserves and keeps you warm.
3. lose weight regularly with swimming
So that you can work with Swimming slimming you should train regularly. In the beginning it is important not to swim too fast. Longer distances at a steady pace are better.
A training session should last at least 45 minutes. Experienced swimmers can vary with the load. To increase the metabolism, change of pace is recommended.
Swimming allows you to strengthen your entire body. While you swim, several muscle groups are used and mobilized at the same time. You especially strengthen your upper body muscles.
4. find the right swimming style for you
Crawl is the fastest swimming position and also the most effective for losing weight. With one hour of crawl you burn about 900 calories.
When crawling you train especially the back muscles, abdomen, buttocks and shoulders.
A lower Calorie consumption you have at the Breaststroke. You consume about 530 calories in one hour.
Breaststroke trains the triceps, upper and lower legs, as well as the back and chest muscles.
Backstroke is especially good for the spine. Swimming on the back helps you to walk upright and trains the abdomen, legs, buttocks, arms and shoulders.
If you swim on your back you burn about 600 calories in one hour.
Another discipline is the Dolphin swimming. This discipline is the most difficult and exhausting. It should be performed only by experienced swimmers.
Dolphin swimming strengthens your entire upper body and burns over 900 calories in an hour.
Attention: It is important that you master the technique of the respective discipline. Otherwise, swimming is anything but gentle and pain can occur.
Swimming makes the muscles grow!
5. beware of hunger after swimming
So we burn a lot of calories in the water. Conversely, this also means that you will have a very big appetite after swimming. Don't reward yourself with a burger or fries.
Then all the swimming training was for nothing.
If you want to lose weight by swimming, you shouldn't treat yourself to a Big Mac now. A burger without fries (!) has 500 calories. You have to swim for at least half an hour to get back to 0.
And that doesn't even fill you up. Instead, treat yourself to something healthy that will keep you full for a long time. How about chicken, vegetables, brown rice and salad? It fills you up and provides many important nutrients that you can use after a workout.
6. burn calories with fins and co.
By using swimming aids, such as fins, you can intensify your swim workout and burn extra calories.
The swim training with Fins trains your leg muscles and helps you improve your leg technique. Swimming with fins is a little more strenuous, which means you burn more calories.
To lose weight with swimming, you can also incorporate paddles into your workout. Paddles increase the water resistance and increase the use of force. If you need more power, it becomes more strenuous and the kilos start to sizzle.
With the help of a Pullbuoys you focus more on arm work. Your arm muscles are strengthened and with more muscles we burn fat more easily.
Tip: Fins, Paddles and Pullbuoys you can order at Amazon.
7. slimming by heating up and down
Warming up and warming down is an essential part of swimming. Warming up is especially important so that you don't injure yourself.
The warm-up should be composed of swing gymnastics, stretching and strength exercises. The exercises should be specific to swimming.
Already during the warm-up you burn numerous calories and can thus lose weight while swimming.
The end of each training session is the swim out. The swim out brings the body back to rest. You should swim out 200-300 meters.
With this sport you actually lose weight!
Is swimming suitable for everyone?
Swimming is suitable for everyone. No matter if young or old. With a little discipline, anyone can also get through Swimming slimming.
Especially for overweight people, swimming is the best sport for losing weight. The water carries most of our body weight. Overweight people therefore find swimming somewhat easier than other sports and do not put too much strain on their joints.
So starting the weight loss program in the cool water is a very good idea.
Regular swimming not only makes the kilos sizzle, but is also good for your body and soul. With a few lengths of swimming, you can clear your head and leave everyday life behind.
Swimming is also often used as rehabilitation after injuries. The movements are gentle on the joints and in the water the muscles can be slowly rebuilt.
Swimming promotes blood circulation and prevents vein problems and varicose veins. In addition, swimming keeps the nerve pathways active and promotes memory.
Our conclusion
Swimming is a great sport. You can practice water sports at any time of the year and it doesn't cost you much.
To lose weight with swimming, a healthy diet is also important. With these 13 simple tricks: healthy eating is so easy you make it certain! :)
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