Swimming serves many functions that are healthy, restorative and slimming. Swimming raises the heart rate, strengthens muscles and burns calories. The advantages of swimming are that it coerces resistance with every movement and water reduces impact on the joints, allowing for strength building and a more comfortable workout. Statistics show that when a workout is enjoyable, the desired results become much more attainable.
The Swimmer and Weight Loss
Since swimming is more enjoyable and relaxing, the propensity for weight loss is higher. In order to burn fat it is essential to raise the heart rate and keep it elevated for at least 20 minutes; it is only after 20 minutes that the body begins to burn fat and calories. The swimmer is achieving benefits that are two-fold. The calorie burning is a healthful weight loss routine and the resistance of swimming promotes muscle tone strengthening.
Two swimming exercises that will accomplish both body toning and weight loss:
- Standing in the shallow end of the pool, slowly sit back in the water, treading water with hands at sides. Lift both legs together, out straight until toes and head are out of the water. Maintaining this position, cup hands down by waist and propel from one and of the pool to the other. It will take a little practice, and it is necessary to work up slowly, but this exercise works every part of the body.
- This is an example of another beneficial pool exercise and this one requires the use of an eight to 12-inch beach ball. Hug the beach ball to chest and float on back, keeping legs straight and feet together. Holding the beach ball firmly to the chest roll to the left and over top the ball. Be sure and use the entire body to accomplish this (shoulders,legs, back, abs or center etc.) Make a full revolution, take a breath, and repeat to the other side. Continue doing this for 10 minutes, and again, work up to it.
These are just a few such weight loss, body toning exercises that can be done in a pool. When swimming, become creative, because any routine accomplished in the pool will be beneficial.
Swimming – A Healthy and Fun Work Out
Research has shown, Gwinup,G. "Weight loss without dietary restriction; Efficacy of different forms of aerobic exercise." American Journal of Sports Medicine, 15, 275-279, that swimming exercise burns more fat and promotes quicker weight loss than walking or running. Swimming will not only help in quick weight loss, but a regular routine in the pool, will tone up all that excess body fat. So lose weight and tone at the same time. The endurance swimmer burns approximately three calories a mile per pound of body weight. One mile is 1,609 meters. So for a 150-pound person at a 30-minute/mile pace (average breast stroke or front crawl), will burn roughly 900 calories. That's 900 calories in a half hour, when working out using a treadmill, it would take an hour (at a fast pace) to burn the same amount of calories.
Swimming is also a very versatile sport. Even the act of playing in the water with friends burns calories. Mixing up routines in the pool keeps exercise from becoming boring, thereby fostering persistence. It is a good idea to acquire a few basic pool toys to incorporate into your daily routine. The long noodle floats, webbed poly gloves, dumb bell floats, just to name a few. Also a good pair of swim goggles will add comfort to any pool routine. Finally a fun work out, and whether in the summer or through the use of an indoor pool, swimming is the ideal work out for all ages and fitness goals.
Valerie Modreski - Ms. Modreski has worked as a writer for over 30 years. Valerie began her career on the editorial staff of the Broward College academic ...
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