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swimming workouts and practical tips
Guide For Beginners: Swim Workouts To Lose Weight
Hey there! Are you considering adding swimming to your workout routine to shed those extra pounds? You have made one of the best decisions in your life, and I am here to help you every step of the way.
BY MARIA REZHYLO
I am Maria Rezhylo, a professional swimmer and coach. Today, I will share with you not just my professional tips on weight loss and swimming but also my ups and downs in pursuit of a 'perfect' weight.
From battling an eating disorder and social pressure regarding my weight to a sustainable path to health and wellness, I am excited to share my story and help you lose weight in the healthiest, most effective way.
You will learn:
Let's dive right into it!
From battling an eating disorder and social pressure regarding my weight to a sustainable path to health and wellness, I am excited to share my story and help you lose weight in the healthiest, most effective way.
You will learn:
- Fundamentals of burning fat and weight loss
- How many calories can you burn while swimming
- Swimming workouts for various fitness levels
- and more;
Let's dive right into it!
Holistic Weight Loss and Swimming: Do It For The Right Reason
Before getting directly into the workouts and weight loss strategies, let's step back a bit and imagine this:
You're standing before the crystal-clear pool; the calm blue waters call your name. Take a deep breath and dive in, embracing the rush of water on your skin.
In a minute, you'll feel weightless, powerful, and free. Welcome to swimming, where weight loss becomes an exciting adventure.
You're standing before the crystal-clear pool; the calm blue waters call your name. Take a deep breath and dive in, embracing the rush of water on your skin.
In a minute, you'll feel weightless, powerful, and free. Welcome to swimming, where weight loss becomes an exciting adventure.
After all, it isn't about calories burned or pounds lost but about adopting a completely new lifestyle. Swimming can be a powerful tool on this journey, but only with the right mindset and intention. Consider the entire picture, not just the numbers you see on the scale.
Understanding that true health and fitness come from finding balance in physical activity, good nutrition, mental well-being, and rest is the key to losing and maintaining a healthy body weight!
Understanding that true health and fitness come from finding balance in physical activity, good nutrition, mental well-being, and rest is the key to losing and maintaining a healthy body weight!
What is a holistic approach to weight loss?
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Set realistic goalsRemember that long-term health outweighs quick solutions. Be optimistic by rewarding your progress, no matter how small; be easy on yourself in times of setbacks. -
Fuel your body with good foodEat a balanced diet, focusing primarily on fresh foods: fruits, vegetables, lean proteins, and whole grains. Don't forget to stay hydrated for optimum pool performance and overall well-being. -
Differentiate your activitiesAs good as swimming is, adding other forms of exercise like weight training, yoga, or pilates is a great way to keep it fun. You are more likely to be motivated and stay active when participating in activities you like. -
Prioritize recovery and sleepGetting 7-9 hours of quality sleep each night allows your body to recover and function well. By scheduling regular rest days, you give your body time to replenish energy sources and repair muscle tissues. -
Manage stressPractice relaxation techniques like meditation, deep breathing, or mindfulness. Surround yourself with a supportive community of friends and family. If needed, seek professional help to keep your mental health under control. -
Stay consistent and patientConsistently work on building a sustainable workout routine and healthy eating habits. Focus on gradual lifestyle changes that will last and help you maintain a healthy body composition.
WHAT YOU NEED TO KNOW
Calories And Weight Loss
Understanding how calories and weight loss are interconnected is crucial for anyone aiming to shed extra pounds through swimming.
Calories are units of energy. Your body needs energy to function properly, and it gets that energy from your food. When you eat or drink, your body breaks down the food into nutrients like proteins, fats, and carbohydrates. Your cells then use these nutrients for processes like growth and repair. Breaking down food and using its nutrients for energy is called digestion or metabolism.
You are losing energy every minute, even when you are sitting or sleeping. This independent energy expenditure at rest is called your basal metabolic rate, or BMR. It's the level of energy that your body needs to sustain only the essential physiological functions, such as breathing, blood circulation, and the formation of new cells.
Adding exercise to your routine increases your total energy expenditure. This additional energy expenditure from physical activity is critical to weight loss.
Adding exercise to your routine increases your total energy expenditure. This additional energy expenditure from physical activity is critical to weight loss.
how to burn more calories
Swimming Workout 101
When you exercise, the calories you burn come from both fat and carbohydrate stores in your body. The proportion of fat and carbohydrates burned varies depending on the intensity and duration of the activity.
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Low-intensity workouts and weight lossThe aerobic zone refers to the exercise intensity at which your body can supply enough oxygen to your muscles to sustain activity for an extended period. You're likely in the aerobic zone when swimming at a moderate, steady pace.
To estimate if you’re in the aerobic zone, use the talk test: you should be able to carry on a conversation comfortably. If you can’t, you’re likely exercising at a higher intensity.
Low-intensity swim workouts in the aerobic zone can accelerate the recovery process in your body while burning more calories than resting. -
High-intensity interval training (HIIT)The anaerobic zone represents a higher swimming effort at which the body cannot supply sufficient oxygen to the muscles. Instead, the body relies more on stored carbohydrates for energy.
High-intensity swims, or high-intensity interval training (HIIT), typically make it hard to hold a conversation due to a higher rate that makes breathing more challenging.
THE SECRET KEY TO WEIGHT LOSS
Moderate-Intensity Swim Workouts
The aerobic zone is often considered the "sweet spot" for fat loss. When exercising in this zone, your body primarily uses fat as its fuel source. However, aerobic swimming typically burns fewer total calories compared to high-intensity workouts. To stay in the aerobic zone, aim for a heart rate between 50% and 70% of your maximum heart rate, which usually translates to 120-140 beats per minute for most people. During an aerobic swim, you should be able to carry on a conversation with ease.
In the anaerobic zone, exercise intensity increases, and your body relies more on carbohydrates for energy. Aim for a heart rate between 70% and 90% of your maximum heart rate, translating to approximately 140-160 beats per minute for most individuals. In this zone, you will find it challenging to converse while swimming. While aerobic exercise benefits the metabolism of fat, high-intensity interval training (HIIT) burns more total calories and, consequently, more total fat.
To maximize results, incorporate a mix of moderate and high-intensity swimming into your workouts. This could involve alternating between high-intensity sprints and moderate-paced swimming during each session.
In the anaerobic zone, exercise intensity increases, and your body relies more on carbohydrates for energy. Aim for a heart rate between 70% and 90% of your maximum heart rate, translating to approximately 140-160 beats per minute for most individuals. In this zone, you will find it challenging to converse while swimming. While aerobic exercise benefits the metabolism of fat, high-intensity interval training (HIIT) burns more total calories and, consequently, more total fat.
To maximize results, incorporate a mix of moderate and high-intensity swimming into your workouts. This could involve alternating between high-intensity sprints and moderate-paced swimming during each session.
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Aerobic and anaerobic zones for weight loss
You may or may not have heard of the terms “aerobic” and “anaerobic” before. Those are heart rate zones.
When you swim laps, depending on the workout's effort level, your entire body initiates the chain of processes related to the corresponding heart rate zone.
Most people know they need aerobic exercise to improve their fitness level and lose weight, but few understand what aerobic and anaerobic zones are or how to find them.
When you swim laps, depending on the workout's effort level, your entire body initiates the chain of processes related to the corresponding heart rate zone.
Most people know they need aerobic exercise to improve their fitness level and lose weight, but few understand what aerobic and anaerobic zones are or how to find them.
Aerobic zone and swimming for weight loss
Your aerobic zone is the low intensity at which your body can continue to supply oxygen to your muscles. When you're swimming laps at a slower pace, you're in the aerobic zone.
Think about working out in your aerobic zone like that: you should be able to easily carry on a conversation. If you can't, you're in a higher heart-rate zone.
Aerobic swimming is a good choice for recovery swims. In the sports world, we call it active recovery. Low-intensity swims are a great workout to speed up the recovery processes in your body and burn more calories than doing nothing.
Think about working out in your aerobic zone like that: you should be able to easily carry on a conversation. If you can't, you're in a higher heart-rate zone.
Aerobic swimming is a good choice for recovery swims. In the sports world, we call it active recovery. Low-intensity swims are a great workout to speed up the recovery processes in your body and burn more calories than doing nothing.
Anaerobic zone or high-intensity workout
On the other hand, your anaerobic zone is the high-intensity zone when your body can no longer supply oxygen to your muscles.
Swims like that are usually referred to as high-intensity workouts.
When working in an anaerobic zone, you most like be unable to carry on a conversation because your heart rate will be too high, and breathing becomes a challenge.
Swims like that are usually referred to as high-intensity workouts.
When working in an anaerobic zone, you most like be unable to carry on a conversation because your heart rate will be too high, and breathing becomes a challenge.
How do I find my heart rate zone?
There are a few different ways that you can find your heart rate zones while swimming. One way is to use a heart rate monitor.
When working out, pay attention to your heart rate and see how high it gets. Once it gets too high for you to be able to carry on a conversation, that means you have entered your anaerobic zone. Another way to find these zones is by using the talk test, which we discussed briefly. If you can’t hold a conversation while working out, then you have likely entered your anaerobic zone.
Devices for monitoring heart rate
Explore devices that we recommend to keep your heart rate in check while losing body fat.
- Tickr fit heart rate monitor from Wahoo - $80Wahoo has been on the market for several years now. It's one of the top producers of high-quality products that have good battery life and is very durable.
Explore > - Fitbit Versa 2 - $100That device is not going to disappoint you with the battery life and the number of insights that it can provide. It keeps track of more data than Wahoo, such as your steps, pace, distance, stress, and all that jazz. All of it is for $100. Can't beat that.
Explore > - Garmin Swim 2 Smartwatch - $250If you have a bigger budget and want a slightly better device, Garmin is for you. It's not as pretty looking as Fitbit, but gives you a lot of great insights about swimming. It tracks your swimming distance, time per distance, and all that good staff. Garmin is suitable for pool swims, and open-water swims in the ocean, lakes, and rivers.
Explore >
Moderate-intensity swim workouts are the key to weight loss
Aerobic Zone
There's a famous stereotype that the aerobic zone is “a sweet spot for fat loss.” This is because when you exercise in that zone, your body can use fat as its primary fuel source to keep you fueled for longer. But aerobic swimming burns fewer calories.
To stay in the aerobic zone, aim for a heart rate between 50% and 70% of your maximum heart rate. For most people, this means keeping your heart rate around 120-140 beats per minute.
Remember, during an aerobic swim, you should be able to carry a conversation with ease.
Anaerobic Zone or HIIT
The anaerobic zone is where things start to get a little more intense. When you exercise in the anaerobic zone, your body will rely more on carbohydrates for energy. Aim for 70% and 90% of your maximum heart rate to stay in that heart rate zone. For most people, this means keeping your heart rate around 140-160 beats per minute.
This is where you won't be able to carry a conversation when swimming.
It is true that aerobic exercise relies upon more energy sources and therefore burns up more fat to provide that extra energy. However, it's important to remember that high-intensity interval training burns more total calories and therefore burns more total fat.
There's a famous stereotype that the aerobic zone is “a sweet spot for fat loss.” This is because when you exercise in that zone, your body can use fat as its primary fuel source to keep you fueled for longer. But aerobic swimming burns fewer calories.
To stay in the aerobic zone, aim for a heart rate between 50% and 70% of your maximum heart rate. For most people, this means keeping your heart rate around 120-140 beats per minute.
Remember, during an aerobic swim, you should be able to carry a conversation with ease.
Anaerobic Zone or HIIT
The anaerobic zone is where things start to get a little more intense. When you exercise in the anaerobic zone, your body will rely more on carbohydrates for energy. Aim for 70% and 90% of your maximum heart rate to stay in that heart rate zone. For most people, this means keeping your heart rate around 140-160 beats per minute.
This is where you won't be able to carry a conversation when swimming.
It is true that aerobic exercise relies upon more energy sources and therefore burns up more fat to provide that extra energy. However, it's important to remember that high-intensity interval training burns more total calories and therefore burns more total fat.
If you want to maximize your results, you should alternate swimming sets and aim for a moderate-intensity workout. That means making high-intensity, maximum-effort sprints and doing most of the swimming at a moderate pace.
Swimming workouts to lose weight for beginners
4 x length of the swimming pool easy swims with 20” rest in-between
4 x length of the swimming pool easy to moderate flutter kick with a kickboard with 20” rest
2 x easy swims of one swimming stroke of choice with 20-30” rest
1 x fast effort of the stroke of your choice with 1’ rest after
1 x easy swim of your choice
2 x easy swims of the different strokes of choice with 20-30” rest
1 x fast effort of the swimming stroke of your choice with 1’ rest after
4 x length of the swimming pool easy to moderate flutter kick with a kickboard with 20” rest
2 x easy swims of one swimming stroke of choice with 20-30” rest
1 x fast effort of the stroke of your choice with 1’ rest after
1 x easy swim of your choice
2 x easy swims of the different strokes of choice with 20-30” rest
1 x fast effort of the swimming stroke of your choice with 1’ rest after
4 x easy swims of your choice or flutter kick with a kickboard with the rest of your choice
Swimming equipment
Swimming is an excellent exercise where your body weight is more than enough to get some work in. However, basic swimming equipment is needed to structure an optimal workout routine.
- Kickboard - $11Get the cheapest kickboard on the market. That will help you differentiate workouts, rest your upper body, and work your legs.
Explore > - Speedo swim goggles - $15You should probably invest in a pair of swimming goggles if you decide to swim long-term. That will help you to put your face in the water and swim without getting water in your eyes.
Explore > - Basic silicone swim cap - $10If you have long hair, get a swim cap. That's going to make your life so much easier when swimming.
Explore >
Can you lose weight by swimming only?
The short answer: yes, you can. Suppose you build your swimming workout plan right and incorporate different swimming intensities. That will undoubtedly bring significant results to your body composition.
Keep in mind that swimming or any exercise is an addition to your weight loss journey. As we discussed earlier, calories and energy expenditure are the key factors in losing weight. If you eat more calories than you expend, you'll keep on adding those extra pounds. A good saying goes: abs are made in the kitchen. Your diet ultimately determines the decrease in weight.
Related articles
Basic Swimming Tips — 12 tips From Pro Swimmers | Fast Swim Academy
1. Get swimming equipment, 2. Warm up, 3. Learn how to breathe, 4. Work on body position, 5. Build a strong kick, 6. Learn to relax, 7. Explore different strokes, 8. Focus, 9. Stretch, 10. Fuel, 11. Hydrate, 12. Rest
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- High QualityWe are a leading firm in providing quality and value to our customers. Each member of our team has at least 5 years of legal experience.
- Good SupportOur managers are always ready to answer your questions. You can call us at the weekends and at night. You can also visit our office for a personal consultation.
- Individual ApproachOur company works according to the principle of individual approach to every client. This method allows us to achieve success in problems of all levels.