Swimming is great for weight loss and toner because it allows you to minimize stress on your body while still exercising. Since a swim weight loss program involves a sedentary workout, your knees, hips, and back don't have the added stress of other forms of exercise.
Unlike running, cycling and many other forms of the heart, swimming provides a full body workout. The muscles in the lower body, upper body, core and back are all worked and strengthened during a good workout. In addition to these muscles, swimming also helps strengthen the heart and lungs.
The key to burning fat while swimming is to do high-intensity workouts, distance learning, or both. A review in the Echner Magazine reports that after 30 minutes of cardiovascular exercise your body starts burning fat as fuel. Therefore, while swimming for fat burning, do over 30 minutes of moderate intensity swimming to burn off excess fat. High-intensity exercises are a little more complicated. You should swim for as short a specified period (usually two minutes or less), then retreat for a predetermined interval (usually three minutes or less) and repeat the cycle four or more times. .
According to the American Heart Association, 30-60 minutes of swimming 4-6 days a week can help people both lose weight and reduce health risks such as heart disease, stroke and diabetes. Even if you are not a serious swimmer, spending time in the pool for other exercises such as water yoga, leg swings or arm circles will be beneficial to your overall health and well-being. You can even use the steps of a swimming ladder or a swimming pool to create simple workout exercises.
Regardless of the exercise technique you use, make sure you enjoy the fun. Yes, even hard workouts can be fun to keep motivated. People almost always lose interest in swimming exercises because they get bored and are not fun.
Learn several different swimming strokes. This way you will have a stroke that you can do depending on your mood during the workout. Backstroke is an amazing exercise to check the skies and play the "name-that-cloud" game as you complete your rounds.
Find a swimming friend who is also interested in fitness. If you regularly go to a specific pool, you will likely make friends with like-minded swimmers and make your workouts more enjoyable and challenging.
If you can't find a swimming friend, let your dog have fun. Many dogs love to swim and will happily cheer you on while swimming next to you. Just remember to keep your dog safe by having a set of steps to allow your dog to enter and exit the pool without interference, while focusing on your training.
In general, the benefits of swimming for weight loss are limitless. Swimming can be a great choice because it affects the heart, lungs and muscles of your whole body. So, stop the holiday, swim some dog stairs with you, and swim today!