When some decide to get fit or lose weight, the first thing that they do is renew their gym membership. But to get fit you don’t have to hit the gym.
As a matter of fact, you can get excellent results through other activities that you enjoy, such as swimming.
Swimming is one of the best ways to lose weight. You can lose the same weight from swimming as you could from running, but without the impact, which is good if you have injuries or painful joints.
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Whether you’re swimming to shift some belly fact, increase your muscle tone, or just change up your workout routine, here’s how you can get the best results. You’ll soon be a keen swimmer and looking for hair care for swimmers and divers.
Swim In The Morning Before Eating
A morning swim isn’t possible for anyone, but it is worth a try if you can get to the pool first thing before work.
Swimming first thing in the morning will leave your body in a fasted state until you’re ready to use those fat stores for energy. Swimming is great cardio, and it’s a full-body workout, so you can expect some great results.
Swim Harder And Faster
Swimming burns a lot of calories when you’re new to swimming. But as your skills improve, you will become a more efficient swimmer, meaning your heart rate doesn’t increase as much. To keep your heart rate up and keep challenging yourself, you’ll need to swim harder and faster.
You could wear a waterproof fitness tracker to monitor your heart rate while you swim to make sure you’re working hard enough. During a moderate-intensity workout, your target heart rate target should be about 50 to 70 per cent of your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220.
Take A Swim Class
Even if you know how to swim already, a class could be beneficial. Learning proper stroke techniques can help you to swim at the right pace. Contact your local swimming pool to find out what adult swimming classes they offer and go to some classes to improve your technique.
Switch Up Your Swim Routine
If you swim at the same speed and use the same technique over and over again, then your body will eventually hit a plateau.
Getting outside of your comfort zone and mixing up your routine is a good way to utilize different muscle groups each time, allowing you to get the best results.
Swim Four Or Five Times A Week
To lose weight, the more physically active you need to be. This applies whether you’re jogging, walking, using cardio equipment, or swimming.
If you’re swimming for weight loss, the frequency should be the same as other cardiovascular exercises, so you should aim for four to five days a week to get the best results.
Start Slow
Start with 15 to 20 minute swims every other day, and then gradually start to build up to 30 minute swims five days a week. Step up your routine as your body allows you. If you start a new routine of swimming that is too high an intensity for you, you could end up with muscle soreness and fatigue, which could make you want to get up.
Alternate Swimming With Water Aerobics
You don’t have to swim every day to see results. On your off days, you could mix it up with a water aerobics class. Water aerobics is a low-stress exercise, but one that will keep you moving on your active recovery days.
Swim With A Float Or Pool Noodle
If you’re not a strong swimmer yet, you can start by swimming laps in the pool using a pool noodle, kickboard, or a life vest. These will keep you afloat as you use your arms and legs to move through the water. As you develop your skills, you can ditch the floats.
Use Water Weights
If you’re swimming to lose weight and tone your muscles, you can do a few bicep curls with water dumbbells in between the laps that you swim. The water creates more resistance, which can help to build up strength and endurance as you workout.
Adjust Your Diet
With any weight loss program, you must burn more calories than you take in, and swimming is no exception. If your aim is to lose weight, you need to make adjustments to your diet.
Swimming takes a lot of energy, so you will need to refuel with food. The cold water can make your appetite increase after a session.
If you’re hungry, add more vegetables to your plate or have a protein shake to avoid snacking.
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