I'm asked all the time, if swimming is good for losing weight. The short answer is yes, however, if you are not going to change the way you eat or what you eat, then no, it will not help.
You will feel better for the exercise, but we have to face facts: we must change the way, and the amount of calories, we are eating to see weight loss.
Swimming is an excellent choice to make better health decisions. It does help to burn calories and puts little stress on your body, as well as using just about every muscle in your body. Most individuals also find swimming relaxing, so it becomes something fun to do, therefore, exercising more.
Since swimming uses so many muscles, it increases the oxygen needed and gives your cardiovascular system a great work out. Swimming helps to build muscle strength that helps to burn calories. So as your swimming improves, you should burn more calories.
How many calories swimming burns depends on the amount of time and your exertion level. Typically, a person burns 90-550 calories in a half-hour session. If you are swimming at a recreational level, then the amount is usually about 90-220 for 30 minutes, Moderate level of exertion would be 150-370 and vigorous exertion would range from 220-550 calories.
There are several choices when it comes to swimming. You may choose to swim at your own pace and choose the amount or time you swim. You may also choose a more competitive option such as written workouts or working with a swim coach, such as is done in the masters swim program. There are also a variety of water fitness classes available at most facilities. They range from low impact shallow end classes to deep end more advanced fitness options, plus the classes are fun and great for building friendships.
Some tips for getting started with swimming:
- Check out the local facilities and their schedules.
- Set your own personal schedule and stick to it.
- Remember to warm up. Swimming is great for flexibility, but we need to stretch those muscles before we jump in.
- Drink plenty of water before, during and after. You may not realize it, but you will seat and you need to stay hydrated. Getting plenty of water before you swim also helps reduce muscle cramps.
- Bring a friend. It will help keep both of you motivated.
- Start slow, build your way up; change your routine and strokes. This helps to reduce getting bored with the same work out and helps you use different muscle groups.
There are lots of websites with a variety of swim workouts for every level of ability. To get started, try www.100swimmingworkouts.com.
Ronnie Phelps is an aquatics director at the Jefferson City YMCA. Phelps is also an American Red Cross LGIT/WSIT, Y-USA aquatics trainer and YMCA/USA swim coach.