Is Swimming Good For Weight Loss?

Swimming is an amazing and refreshing cardio workout, just like running and biking. It works the entire body and is a low-impact exercise, therefore, if you’ve just recovered from an injury, swimming may be a great way to start your fitness journey. It doesn’t matter if you can’t swim, with just a little practice; you’ll get hooked and will lose weight in no time.

The American Heart Association states that just 30 to 60 minutes of swimming for at least 4 days a week can help you lose weight and also reduce your risk of many chronic illnesses linked to lack of activity such as diabetes, heart disease, cancer, and stroke.

Most types of cardio workouts only work certain muscle groups. For example, biking is a great lower body workout. However, if you’re looking for something that works the entire body, swimming is definitely for you. Swimming also helps boost your cardiovascular health while strengthening your lungs and heart.

As mentioned earlier, swimming is a low-impact workout, which means it doesn’t put too much stress on the knees, back or hips like running or cycling. This makes it an excellent workout for individuals with joint pain. Talk to your doctor before starting any workout regimen and only begin swimming when he or she allows it.

Note that any workout will not lead to weight loss if coupled with an unhealthy diet and poor lifestyle choices. Therefore, if your goal is to lose weight, have a healthy and balanced diet with mostly clean and real food and minimum processed junk. This will maximize your weight loss efforts while you swim. Spend at least an hour day swimming thrice a week to yield results.

Note that beginners should always start slow. For the first week, start with intervals. Swim for 30 to 60 seconds and then rest for 30 seconds. When the workout becomes easier, swim for a longer time and bring down your rest interval. Your goal should be to be able to swim for longer with minimum breaks in between.

For example, try to perform 20 laps or 500 meters without rest as the workout becomes easier for you. If you’re an advanced swimmer, focus on keeping your heart rate up while swimming for best results. Try sprinting for three laps and then giving yourself an active rest period by swimming one lap slowly. Rest for 30 seconds, when required. Keep repeating this cycle until you hit 60 minutes.