Expert-Designed Workout Plan + Benefits

Is sweating in the gym not your thing? Add an element of fun to your workout with swimming! “Swimming is an excellent way to exercise your body as it is both a cardiovascular workout and a resistance workout (1). Pushing your body through the water takes a lot of force. It’s a great resource for those looking to help build their heart health and lose a few pounds while doing so,” says certified personal trainer, Jack Craig. NASM and ACE certified personal trainer and author, Erin Mahoney explains. “The more weight you have to lose, the more uncomfortable most forms of cardio are. That is not the case with swimming.”

This post is a beginner’s guide to swimming, with an expert recommended weight loss workout plan and the list of benefits to becoming a swimmer! Read on for the details. Scroll up!

Why is swimming good?

Swimming is a fat-burning, full-body, low-impact workout. This is exactly why it is best for weight loss, fitness, flexibility, coordination and reducing stress (2), (3), (4), (5).

“Exercises like running or jumping don’t just have a lot of impact. If you have any kind of muscle imbalance from the core down, that high impact is progressively worse on your body. So the harder you try (or faster you go) when running or jumping, the more you set yourself up for pain and injury. There is no impact for swimming,” says Mahoney. “Plus, because it’s a horizontal exercise, you don’t have a downward pull that affects lower body mechanics. So it’s easier on the body and burns a lot of calories because it’s a total body,” she adds.

NASM-certified personal trainer, John Gardner assures that “swimming is an excellent form of aerobic activity that helps generate the benefits of physical activity while still being gentle on joints. It can help promote weight loss, build muscle, prevent injury and reduce back pain.” light up.” Dinesh Kumar Reddy, a certified fitness trainer and competitive bodybuilder, lists the benefits of starting swimming:

1. Full Body Workout

If you want to train your whole body, it’s best to do 150 minutes of moderate-intensity swim or 75 minutes of high-intensity swim. Swimming results in working your entire body, from head to toe, in one go.

2. Easy on the joints

Swimming has no impact on the ground, meaning your knees don’t have to deal with extra force from the impact (2).

3. Improves Balance

Swimming improves your balance because there is no support, and yet you have to make movements, twists and turns through the water (2), (6).

4. Improves Mind-Body Coordination

The lack of support and use of your limbs requires extraordinary coordination between body and mind. This can improve your performance in other areas as well (6).

5. Reduces Stress

Swimming promotes the production of the neurotransmitter dopamine, which is responsible for regulating moods (4), (7).

6. Prevents Diseases

Swimming helps prevent diseases, such as osteoporosis, which affect the bones in women over the age of 45 (8).

7. Improves Heart Health

One of the main benefits of swimming, which applies to all aerobic sports, is that it strengthens your heart function and improves your circulation (9).

It goes without saying that swimming is one of the best forms of exercise. But can it also help you lose belly fat? Scroll down to find out.

Can Swimming Help You Lose Belly Fat?

“Since there’s no way to reduce fat like belly fat, you can’t tackle problem areas by swimming alone. However, it’s an incredibly efficient workout that can burn calories quickly,” says Craig. “However, it works on fat loss. all over the body, not just on belly fat. But because you use your core muscles while swimming, it can speed up the fat-burning process and help you lose belly fat faster than, say, abdominal exercises,” Gardner reasons.

In other words, you will lose full body fat and improve lean muscle mass, so losing belly fat is a given. Check out the following expert weight loss swim workout routine.

Expert-designed swim workout for weight loss

The following three workout routines were created by CISSN and ISSA Certified Isaac Robertson, NASM Certified John Gardner, and Dinesh Kumar Reddy, a certified fitness trainer and competitive bodybuilder.

Swimming training 1

  1. Warm Up – Start with a simple warm up before entering the pool. Stretch for a few minutes and continue with the warm-up after getting into the pool by performing simple kicks for 10-15 minutes.
  2. Swim the length of the pool 2-3 times and then rest. Repeat 3 times. Swimming hard and fast increases your stamina.
  3. Breaststroke for 23 miles – Repeat 3 times, resting 10 seconds in between.
  4. Flutter kicks for 20 miles – Repeat 4 times with 10 seconds rest in between.
  5. Backstrokes for 25 miles – 3 reps with 20 seconds rest in between.
  6. Swim slowly for 40 miles and rest for 5 minutes.
  7. End the workout with 20 minutes of accelerated swimming.

Swimming training 2

  1. Warm-up – Swim at a moderate pace for 200 m
  2. Preset – Freestyle for 200m and kick for 100m. Do this 2 times.
  3. Do 3 sets of the following, resting 1 minute between sets.
    • Minute 1: High speed front crawl for 50 seconds. Rest 10 seconds.
    • Minute 2: High speed backstroke for 50 seconds. Rest 10 seconds.
    • Minute 3: Forward kicks only at maximum speed for 50 seconds. Rest 10 seconds.
    • Minute 4: Backstroke (arms only, legs extended) at maximum speed for 50 seconds. Rest 10 seconds.
    • Minute 5: Breaststroke at high speed for 50 seconds. Rest 10 seconds.
  4. Cool Down – Swim at a very slow pace to lower your heart rate and relax your muscles for 200 meters.

Swimming training 3

Medium Intensity

  1. Warm Up – Start by walking the length of the pool, out of the water first and then in the water up to your waist to warm up your legs.
  2. 6 x 50 yards flutter kick on board with 20 seconds rest between rounds.
  3. 3 x 100 meters alternating freestyle (odds) and backstroke (evens) with 30 seconds rest between rounds.
  4. 6 x 50 yards alternating sprint kick (odds) and easy kick (odds) with 15 seconds rest between rounds.
  5. 1 minute rest.
  6. 6 x 50 meter freestyle with 20 seconds rest between rounds.
  7. 3 x 100m freestyle with 30 seconds rest between rounds.
  8. 6 x 50 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 15 seconds rest between rounds.

High Intensity

  1. Warm up with a 300m freestyle swim, 200m pull with a buoy and 100m kick with the board.
  2. 4 x 50m freestyle with 10 seconds rest between rounds
  3. 4 x 100 yards counting your strokes by length with 20 seconds rest between rounds (aim to do one less stroke each round).
  4. 4 x 50 yards kick with a backboard with 15 seconds rest between rounds.
  5. 8 x 50 yards alternating sprint freestyle (odds) and sprint stroke count (evens) with 10 seconds rest between rounds.
  6. Cool down with 200 meters of freestyle easily.

Follow one of the above routines that works best for you. Start slow and then move up to high-intensity swim workouts. You can burn a good amount of calories in a day, leaving a lot of pounds by the end of a month. Exactly how many calories are you going to burn? Scroll down to find out.

How many calories can you burn by swimming?

“Swimming burns about 423 calories in a person who weighs 160 pounds per hour, and about 500 to 900 calories in a person who weighs 200 pounds,” says Reddy. Therefore, you can burn between 1600 and 3600 calories if you swim 4 days a week. This would lead to a weight loss of about 2-4 pounds per month (1 pound of fat = 3500 calories) (10).

Finally, here is a list of precautions and tips before you start swimming to get rid of the fat. Look.

Tips and Precautions to Take

  • If you are a beginner, do a guided swim workout.
  • Learn proper breathing techniques.
  • Get used to being in the water and moving freely, then go for swim workouts.
  • Consider lessons or start with a kickboard or fins to make it easier in the beginning.
  • Avoid drinking too much water during and before swimming.
  • Wear safety glasses and a cap to protect your eyes and hair from chlorine.
  • Try to exercise when the pool is less crowded.
  • Add progressions like hand paddles or swimming in a shirt to increase resistance.
  • Invest in a waterproof activity tracker (smartwatch) to time your intervals, monitor your heart rate and track your calories.
  • Take a break if you feel tired or exhausted.
  • Never push yourself so far that you become exhausted or start vomiting.

Key learning points

  • Swimming is a full-body workout that not only has low impact, but also burns fat.
  • It is easy on the joints, improves heart health and reduces mental stress.
  • It’s best to start slow and get used to being in the water before you start swimming.

The last takeaway

Swimming is an enjoyable activity that is also a great way to burn calories. It not only improves the aesthetics of your body, but also your cardiovascular and mental health. It takes the strain off the joints, adds the right amount of resistance without straining the bones, and is even therapeutic on several levels. Talk to a swimming instructor before joining a lesson if you are a beginner. Get your swimming gear ready and enjoy burning fat without breaking a sweat!