The ideal body weight is everyone’s dream. There are various ways you can do to lose weight. You already know that in order to gain a healthy weight, diet and exercise are very important.
One of the sports that are considered to help with fast weight loss is swimming. For those of you who want to lose weight by swimming, see the full explanation in the following article.
You may be in a swimming routine in order to get your ideal body. Diet by swimming is fun as well as being able to burn calories effectively. For those of you who want to lose weight quickly and safely, you are advised to take supplements such as proven pills.
This supplement contains many benefits to help you lose weight.
Yes, like any other sport, swimming can help burn calories. The calorie burning generated while swimming varies depending on the individual’s body weight and swimming movements performed.
For example, a person weighing 60 kg who swims freestyle for 1 hour at rapid intensity can burn up to 590 calories. If done with a slower intensity, it can burn 413 calories.
Meanwhile, someone weighing 80 kg who swims freestyle for 1 hour with fast intensity can burn up to 817 calories. If done with a slower intensity, it can burn 572 calories.
In addition, the movement and resistance to water that results from swimming will “force” your muscles to work the extra mile.
For example, swimming the breaststroke and butterfly stroke can work out your shoulders, arms and chest muscles. While swimming with the backstroke can train the back muscles, stomach, and arms. The muscle mass that is formed will help burn calories more effectively.
How Does Swimming Burn So Many Calories?
Now you know that it is possible to burn calories by swimming. But how does swimming burn so many calories?
According to research published in the Journal of Exercise Rehabilitation in 2015, stated that women who swim three times a week can burn more fat in the waist and hip area than those who choose to jog three times a week.
Another study published in the same journal also supports this. The researchers reported, participants who took the time to swim for 1 hour 3 times a week experienced a significant reduction in fat mass in 12 weeks.
In addition, participants also reported decreased cholesterol levels, increased endurance and flexibility.
However, the weight loss that results from swimming depends on the intensity of your exercise.
An hour of brisk, high intensity swimming can burn your calories up to 800 calories. If you do this routine four times a week, you can lose weight 1.5–2 kg in a month. So, you need to burn about 3,500 calories to lose 0.5 kg of body weight.
Another benefit of swimming is that this sport is classified as low impact. The load on the hips, knees and feet is lower than high impact sports which can increase the risk of injury.
Therefore, swimming can be an alternative sport for those of you who have arthritis so that it does not add excess load to the joints. Apart from helping with weight loss, swimming can also maintain heart health and strengthen muscles.
How to lose weight by swimming is indeed effective. Even so, you must pay attention to the intensity and do it regularly so that the ideal body weight can be achieved.
If you want to lose significant weight, try to swim at high intensity and fast for an hour and do it regularly.