Last Updated on January 1, 2024 by admin
In this article, we’ll provide advice, hacks and tips about swimming to lose weight.
- Swimming can be a great way to effectively lose weight.
Here we have the answers to some of the key questions regarding swimming to lose weight. These include,
- How to effectively lose weight.
- Why is swimming an effective way to lose weight?
- How many calories does swimming burn?
- The additional health & fitness benefits of swimming.
- What stroke is most effective at burning calories?
- How can I make my swimming sessions more effective at burning calories?
- How does swimming compare to other endurance sports, in terms of burning calories?
- Regular exercise and diet.
How to effectively lose weight
The most effective method of losing weight is a combination of increasing the amount of exercise one undertakes and the reduction in the number of calories consumed.
- Many medical, scientific and sporting bodies estimate that to lose a pound in weight (0.45 kg) you need to burn 3,500 calories.
- The highly recommended method to lose weight effectively is a series of gradual lifestyle changes over some time.
- Burning approximately 500 to 1,000 additional calories a day should result in you losing approximately 1 to 2 pounds a week.
- See also ‘regular exercise and a balanced diet’ below.
Why is swimming an effective way to lose weight?
Swimming is such an effective way to lose weight because it’s conducted in water which is denser than air.
- This creates a medium of greater resistance, forcing the swimmer’s muscles to work harder, effectively burning calories.
- Swimming provides an all-over body workout, including the arms, shoulders, chest, core, back, and legs.
How many calories does swimming burn?
Many medical, scientific and sporting bodies have looked into how many calories swimming burns. Many give varying answers.
However, what is for sure, is that the number of calories a swimmer can burn per session can vary widely.
- This is because it depends on several variable factors, examples of which are listed below.
- Please note: The figures given below are given only as an approximate guide
The stroke
The stroke a swimmer performs will depend on how many calories they will burn.
For example,
- Backstroke could burn approximately 515 calories an hour
- Breaststroke could burn approximately 735 calories an hour
- Butterfly could burn approximately 810 calories an hour
- Freestyle could burn approximately 810 calories an hour
The swim speed
The speed at which a swimmer performs their stroke will also determine how many calories they burn. For example,
- Swimming freestyle at a slow pace could burn approximately 515 calories an hour
- Swimming freestyle at a fast pace could burn approximately 810 calories an hour
We recommend that to achieve optimum weight control, swimmers use a combination of fast ‘calory burning’ swims and slow recovery swims.
- For example, 8 x 25m as alternate fast and slow lengths/laps with a 20-second rest interval after each length/lap.
The weight and size of the swimmer
The weight and size of the swimmer will determine how much energy they require to move through the water and how much drag (resistance) they create whilst swimming.
- The larger the swimmer the more energy is required, and the greater the drag created.
- This means larger swimmers burn more calories than smaller ones.
- For example, a 150-pound (10 stone 7 pounds – 68 kilograms) swimmer could burn approximately 500 calories during an hour of moderate swimming.
- A 200-pound (14 stone 2 pounds – 90 kilograms) swimmer could burn approximately 650 calories during an hour of moderate swimming.
Adding additional resistance
Swimming with resistance equipment like hand paddles, drag pants, pull buoys and parachutes, can greatly increase the calories a swimmer burns during a session.
Related article a guide to resistance swimming training
We have produced a related article: A guide to resistance swimming training. Which you can view by clicking this link, a guide to resistance swimming training
The additional health & fitness benefits of swimming
As well as an effective way to lose weight, swimming regularly provides the swimmer with many additional health and fitness benefits. These include,
- Swimming uses all of the body’s major muscle groups and therefore develops and maintains the swimmer’s muscular and skeletal growth.
- Developing a higher level of fitness, especially aerobic endurance and stamina.
- Swimming is a low-impact exercise and if performed correctly, is almost injury-free.
- Using all the major muscle joints and therefore can enhance a swimmer’s flexibility.
- Develops a swimmer’s coordination as it requires some complex muscle movements of all parts of the body.
- Swimming, as with many forms of regular exercise helps participants to relieve stress and helps to improve their quality of sleep.
How does swimming compare to other endurance sports?
Listed below are details of how swimming compares to other major endurance sports in terms of burning calories.
- Please note: The figures given below are given only as an approximate guide
- Walking for an hour burns approximately between 150 and 200 calories.
- Running for an hour burns approximately between 600 and 810 calories.
- Cycling for an hour burns approximately between 360 and 480 calories.
- Swimming (freestyle) for an hour burns approximately between 515 and 810 calories.
Regular exercise and a balanced diet.
The most effective way to achieve optimum weight control is the combination of regular exercise and a balanced diet.
Regular exercise
We advise that for optimum weight control, swimmers should undertake two or three training sessions per week.
- Ideally, a swimmer looking to control their weight should train for a total of 2 ½ to 3 hours per week.
- When planning their training sessions, swimmers should remember that three short training sessions are better than one long session.
- The most important thing to remember is that like all training programmes, the best results are achieved if they are performed regularly.
Swimming Diet
- A planned swimming session can burn a lot of energy.
- In most cases, this will help weight control.
- However, it’s common for a swimmer to feel hungry after swimming.
- Swimmers should be wary not to overeat after swimming.
- They should pre-plan their post-session nutrition and hydration carefully.
- This will help ensure that they don’t let all their hard work and effort go to waste.
Related articles on swimming nutrition and swimming hydration
We have produced related articles, on swimming nutrition and swimming hydration. You can view it by clicking these links: swimming nutrition | swimming hydration.
Medical advice
Before starting any exercise programme, we advise that you consult with your healthcare professional if you’re concerned about an existing or potential medical condition.
Related article on developing swimming fitness: an introduction
We have produced a related article on developing swimming fitness. You can view it by clicking this link: developing swimming fitness.
Takeaways
Swimming can be a great way to effectively lose weight. Here we have the answers to some of the key questions regarding swimming to lose weight.
These include,
- How to effectively lose weight.
- Why is swimming an effective way to lose weight?
- How many calories does swimming burn?
- The additional health & fitness benefits of swimming.
- What stroke is most effective at burning calories?
- How can I make my swimming sessions more effective at burning calories?
- How does swimming compare to other endurance sports, in terms of burning calories?
- Regular exercise and diet.
Related publications
Swimming Plus: Freestyle
This publication is designed for those swimmers who want to improve their freestyle swimming technique.
- Swimming Plus provides you with a series of structured and progressive session training plans, plus detailed drill descriptions and expert coaching tips.
- With Swimming Plus you can progress at your own pace when it’s convenient for you.
For further details and ordering information please use the following link: Swimming Plus: Freestyle
FREESTYLE Training Sessions
These workout and practice plans are designed to progressively help you to improve your swimming fitness as well as your freestyle stroke technique.
Available in a downloadable PDF format directly from our website.
For further details and ordering information please use the following link: FREESTYLE Training Sessions
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. Now with an easy-to-use index. To access any article simply click on the attached page link: swimming resource library
Recommended swimming equipment
We have provided a recommended swimming equipment page, containing the swimming equipment that we and our swimmers use and recommend. You can access this page by clicking on the following link: recommended swimming equipment
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange