Among the physical activities recommended by experts to promote weight loss, swimming is one of the most efficient, as in addition to helping to lose calories, it brings numerous benefits such as improving cardiorespiratory capacity, offering less risk to joints and bones. of the body with lifeguard recertification near me.
In this article from the Master Sports blog we will talk about how to lose weight by swimming, as well as understanding how often you need to practice and which exercises help us to lose weight more significantly.
Why use swimming to lose weight?
Swimming was, and still is, considered the most complete aerobic exercise, because in addition to the benefits, this activity is suitable for people of all ages, as it causes little impact on the bodies of practitioners.
Using swimming to lose weight guarantees the practitioner, in addition to the average weight loss of 600 kcal per hour, the guarantee of improvement in physical shape, body elasticity, respiratory capacity, among others.
However, for weight loss to be efficient, there is a concept in common among all physical activities called caloric deficit, which means that you must spend more calories than you consume, and the amount that an individual is able to lose will depend on factors. such as: the amount of weight, the swimming time and with what intensity the exercise is done. Next, we will see which workouts and ideal intensity to achieve the expected result.
Series of Exercises to Lose Weight with Swimming
The specific frequency to lose weight with swimming will vary according to the practitioner’s biotype, however, every practice must be done at least 3 times a week to achieve the desired results.
Among the 4 swimming styles, the one that promotes the greatest amount of calorie burning is the butterfly, an average expenditure of 770 kcal per hour, while the crawl, breaststroke and backstroke styles are between 560 and 630 kcal per hour.
Based on that, here are our workout suggestions:
Perform 4 sets of 4 minutes each, at high intensity, with a 3-minute break between sets, followed by another slow-paced swim;
Do 5 sets of 3 minutes each, at high intensity and rest for 4 minutes with the palm, with this object there will be an increase in muscle resistance;
Do 150 meters crawl style, with 4 repetitions followed by 50 meters of leg rest;
Swim 4 times 100 meters in a medley style (using the 4 styles);
Do 400 meters of arm with the palm;
These are just a few suggestions, the secret to weight loss is to increase the intensity and duration of your exercises, for example, instead of performing low or medium intensity exercises several times, try alternating between low and high sets. intensity, so the caloric loss tends to be greater.
The exercise suggestions are based on crawl swimming because it is a freestyle and more democratic, however, they can be done with other styles as well and if you still don’t know all of them, no problem, contact the team at Master Sports and schedule your classes and in no time you will be mastering all styles of swimming.
Master Sports is the swimming school in Guarulhos that provides swimming lessons for those looking to improve their quality of life and wish to lose weight with health. Get in touch for more information.