Best Swimming Workouts for Weight Loss

Swimming is the perfect exercise for burning tons of calories. If you doubt this, then athletes from other sport who become tired after only a few lengths of swimming can testify.

Swimming is considered as a great exercise for the mind and the body for so many reasons for example; aside swimming no cardiovascular workouts that can work your entire body putting little or no pressure on your joints.

You don’t need to worry if you are still a learner. Beginners can also do themselves a good pool exercise that provides a lot of health benefits. You become stronger and lose weight while giving your body the perfect workout it’s ever had in as little as 30 minutes a day.

Why Water Works

Swimming exercise results to perfect body shape due to the storm of calorie burn and muscle conscription. A leisurely swim burns about 500 calories an hour, while enthusiastic effort can burn up to 700. For the fact that water is nearly 800 times denser than air, each kick, push and pull is like a small resistance exercise for your body –particularly your core, hips, arms, shoulders, and glutes. Swimming does not only burn calories, but it also helps you to build lean muscle, which ignites your metabolism to help burn more calories after you have showered and dried off.

One interesting thing is that while swimming makes you lean and mean, it’s also good for your body. Water neutralize gravity, and so when immersed, you become nearly weightless giving your joints a much-needed rest. Joel Stranger, Ph.D., director of the Councilman Center for Science of Swimming at Indiana University at Bloomington, who had studied the effects of swimming for years once, says “You can swim every day without risking injury.” “This is not the same with running or strength training.”

Swimming is an exercise you can do for a lifetime; hence, one additional benefits of swimming is to help you stay younger. By our research it has been observed that those that fund of swimming is biologically up to 20 years younger than their actual age, Stranger says, “The data, which was presented at the American College of Sports Medicine Conference, shows that a swimmers blood pressure, cardiovascular performance, cholesterol levels, central nervous system, and cognitive functioning are all comparable to someone far younger.”

For newbies

“Most novices smash the pool with high expectations. They jumped into the water all gung-ho planning to swim for a good 30 minutes. After few minutes, they are unsurprisingly hanging onto the edge, feeling completely defeated, “says Joel Shinofield, heads swim coach at Washington and Lee University in Virginia.

That’s because training in water requires your cardiovascular system and muscles to work contrarily than they do on land. Your lungs have to adapt to a way of breathing (you cannot breathe in the air anytime you wish like with dry-land exercise, and unlike any other form of exercise, swimming necessitates every muscle in your body to work together to keep you moving and staying afloat.

Try this beginner’s workout: make a leisurely swim to the four lengths of the pool (if necessary catch your breath at the wall between lengths). Relax for half a minute. Repeat for five to ten times. Put this practice two or three times a week during the first two weeks. Robert Pearson, a head swim coach at Macalester College in Minnesota, recommends the use of a kickboard for someone who hasn’t swim for a while. It will assist you to catch to swimming without having to coordinate your arms and legs.

Pro Tip: before you start swimming for a workout, it is advisable to have a competent coach look at your stroke to ensure apt technique, which averts abuse injuries, as with all sports: if something is something is painful, stop.

Warm up (5-10 minutes)

Start your exercise slowly to give your muscles the chance to warm up. Concentrate on your techniques: long, powerful strokes propel you through the water at a steady pace. Your swimming experience can determine your distance cover; you can either do a longer swim (400-500 yards) or breaks it up into shorter distances, resting every few lengths. Make sure to start gently and build your speed throughout, which increases your mood and prepares you to swim fast.

Kick (5-7 minutes)

A good kick set helps you to continue to warm up and also to light up your mood. Some swimmers use kickboards; however, you can only extend your arms in an efficient position or kick on your back.

Start your kick at the hip and not the knees; it implies you are providing momentum with your entire leg. Keep your boot narrow and balanced. Too much of up-and-down motion slows you down as it creates drag and reduces your power.

Main set (10-15 minutes)

This is the center of your exercise. The set should allow you to keep up high heart rate over an extended period, which helps you burn maximum calories. (Compare it to the fat burning qualities of energetic break training, or HIIT)

Here are possible structures to follow:

  • Cover two lengths of the pool at a faster pace
  • Relax for 5-10 seconds
  • Repeat

Assuming you can do a 50 (two lengths of a standard, 25-yard pool) 45 seconds. Your break would be 50-55 seconds, meaning you should get like 10-15 repeats in.

You can increase the distance or reduce your interval after you have built strength.

Cool-Down (5 minutes)

Swim an easy 300 yards; take a break of the 50s or 100s. This phase is essential because your body needs to recuperate from the main set. Keep up your pace with that of the warm-up, and ensure to concentrate on proper techniques for your body to be able to repeat it more easily when it’s exhausted.


Benefits of Swimming Everyday

Swimming has been regarded as the best exercise. After all, you will be able to derive all the benefits of an aerobic exercise without any harmful impact on your joints. Both the old and the very young can take part in swimming.

Most athletes use this exercise to stay strong and keep fitness especially when recovering from injury, and no elaborate equipment is needed, just themselves and the deep blue.

The benefits of swimming are far more than those apparent advantages seen on the surface: the most pronounced of its benefits is its overall importance to the health. However, let’s relax a little and take you through the 10 benefits of swimming.

It’s great for your lungs

Oxygen is at a premium when your face is beneath the water. In turn, your body gets acclimatized to use oxygen more expeditiously, Walton says. Additionally, your body learns to take in the more fresh air with each breath, and give out a lot of carbon dioxide with each exhalation. A study in the Indian Journal of Physiology and pharmacology reveals that swimmers had better tidal volume (the quantity of air inhaled and exhaled during relaxed breathing) compared to runners. This leads to lower resting heart rates, lower pressure, and, as you will see next, improved running performance.

It makes you a better runner

Swimming increases your endurance capacity by improving your ability to respire and effectively use oxygen, Walton says. This could be great news for those hoping to complete their first half-marathon this year. It also implies that you can run a long distance without getting tired. Scandinavian Journal of drugs & Science in Sports, 2013 shows that swimmers who followed a controlled breathing technique (taking 2 breaths per pool length) improved their running economy by six percent once twelve swim sessions. Aside air-fueled advantages, swimming trains your glutes and hamstrings, your core, and your shoulders—all that is required for better running form and performances, Walton says.

Anyone can do it

Whether you are recuperating an injury, pregnant (Walton has trained ladies within the pool on their due dates), a new mom, or ironman competitor, swimming will offer you a proper exertion (um, as long as you can swim). You keep up the pace, intensity, and what you get out of each session, he says.

It Slashes Major Stress

While exercise-induced endorphins can do wonders for your stress levels, entering into the water for your exertion could have its special brand of mood-boosting advantages, Walton says. When you are immersed in water the amount of sensory information that bombards you is reduced, helping to bring the feelings of calm, according to a study published in Pain Research & Management. Researchers found that regular flotation tank sessions were effective at relieving symptoms in patients full of conditions associated with chronic stress. It’s not surprising you love soaking in the bathtub.

It Turns Back the Clock

According to research from Indiana University, regular swimmers are biologically 20 years younger than their actual age. Scientists say that, even up till your seventieth birthday, swimming affects pressure, cardiovascular performance, cholesterol levels, central nervous system health, psychological feature functioning, muscle mass, and blood chemistry to be somewhat more just like that of your younger self. Who needs night cream?

It Hits Otherwise Underworked Muscles

“You do not sit at your table along with your arms over your head,” Walton says. However, once you are in the pool, your arms are all over the place, that means you need to figure your often-neglected lats, deltoids, and traps, he says. And in which you are not targeting those once you are on a motorcycle or pounding the pavement. Additionally, since most of the swimming is regarding staying balanced and level within the water (while both your arms and legs are moving, mind you), swimming helps you develop the deep stabilizing muscles in your core and lower back that ladies usually miss.

It makes you Smarter

According to the Journal of Physiology study, the flow of blood to the brain is increased by 14 percent once men immersed themselves in water up to the hearts. Researchers believe the pressure of water on the chest cavity could be a factor to it, and that they are currently studying whether or not water-based exercise improves blood flow to the brain higher than do land-based ones.

It Opens You Up to excellent experiences

Want to hop off the rear of a boat? Swim across the San Francisco Bay? Go snorkel diving within the Bahamas? Win each game of Marco Polo? Above are exciting experiences you can enjoy provided you can swim; hence, swimming is a life skill. It provides the opportunity of loads of fun stuff.

It Counts as both Cardio and Strength coaching

In swimming, constant moving is required of you so as not to sink. (Forced cardio!) Plus water is regarding 800 times denser than air, says swimming and triathlon coach Earl Walton, owner of the current of Tailwind Endurance in New York City; thus your muscles are under constant resistance. Lastly, no more of attempting to decide if today is going to be a strength or cardio day. (We recommend this pool exertion for every skill level)

Swimming can improve exercise-induced asthma.

It is very frustrating trying to exercise and being unable to get your breath. Swimming enables you to breathe moist air while you train unlike doing exercise in dry gym air or defying seasonal pollen counts. Research has shown that swimming does not only help alleviate asthma symptoms but can substantially improve the overall condition of the lungs.

In a recent study, a group of kids that completed a six-week swimming program saw enhancements in symptom severity, snoring, mouth-breathing, and hospitalization and ER visits. These benefits were still noted a year after the swimming program finished. People that don’t have respiratory disorder also benefits as swimming increases overall lung-volume and teaches good respiratory techniques.



Freestyle Breathing Timing

I learned something important during my Master’s swim class this morning. I wasn’t breathing at the right time! I was breathing when my hand started coming out of the water which was causing my other arm to cross in front of my head.

What you need to do is to start breathing when your arm is about 1/3 of the way through the water. Then start turning your head to breathe.

I also found a good YouTube video that shows the proper technique. Here it is:

What Muscles Does Swimming Work?

Swimming is an exercise that affects the whole body because it demands both power and cardio. When you swim, your heart as well as the muscles in your hips, arms, legs, and torso are worked. The resistance you create against water while swimming makes your muscle to contract and stretch thereby making your muscle fibers more resilient and flexible. So, what muscles does swimming work?

People enjoy swimming because when they go for a swim workout, they come out of the feeling great and refreshed. Also, people love swimming because it has incredible long-term effects such as increased lung capacity, willpower, endurance, flexibility, and strength are benefits of swimming.

However, if you want to know what muscles swimming work, well, let’s take a look.

Triceps Muscles

The triceps muscles are also known as the “tri” are those muscles found at the back part of your upper arm. They are the opposite of the biceps, and they enable us to carry out the backstroke, butterfly, and freestyle stroke with ease while swimming.

Whenever you pull, the tricep muscle gives you that final push which enables you to carry out a full stroke to your hips. Without this muscle supplying the energy, you will need to complete more stroke which would eventually slow you down.

The triceps muscles are often worked while swimming; hence, the stronger they are, the easier swimming becomes. Another excellent way of building these muscles for more effective swimming exercise is to engage in pushing weight down from your chest to your waist while tucking your elbow in front of your body.

Latissimus Dorsi

Also known as “lats,” the latisssimus dorsi muscle are the middle back muscles of the body. You can make these muscles more flexible and stronger by merely pushing your hands together in front of the lower chest part and extending them back and forth.

In swimming, these muscles make it easier for you to pull. You begin to use and flex the lats immediately you step into the pool until when your hand is just past your chest, which at this point your triceps takes charge of your pull.

Building the lats is vital in swimming, and an excellent way to do this is engaging in pull-ups. Pull-ups are easy to do, you only need to grab onto a horizontal rod above you and then pull up and down. Ensure you pinch your shoulder blades together while pulling yourself up.

Pectoral Muscles

The pectoral muscles are commonly known as “pecs” is a chest muscle which plays a vital role in the breaststroke and freestyle stroke. The muscles help to stabilize your strokes, so you do not have to expend too much energy while swimming.

One of the most effective ways of building your chest muscles is through bench pressing. You can do this by lying on a bench and hold a bar with both hands, then slowing moving it up and down to chest continuously.

Quadriceps Muscles

These muscles are also known as “quads” are located in the upper part of the leg. They are used for jumping and kicking which play a vital role is backstroke and butterfly. Kicking also plays a minor role in freestyle. Although quadriceps plays only a minor role in propulsion, they are crucial for start and on turns. One of the most effective ways to build the quads is to make lunges with weights in your hands.

Core Muscles

Core muscles refer to the abs. These muscles are essential because they enable you to stabilize your body and also play a role in your position in water. If your core muscles are flat and weak, then it would be difficult for you to hold yourself on top of water thus causing unnecessary drag. However, a tight core helps you to remain hydrodynamic thus providing efficiency in your strokes and better propulsion while swimming.

The above are the five essential muscles you work while swimming; thus, exercising them would make you a better swimmer. Hence if you want to see some improvement during the next swim workout, then you need to build your tri, lats, pec, quad, and core.

Benefits of Swimming

Aside from building and working your muscles, swimming has a wide range of merits ranging from weight loss to decreased anxiety to better bone health. Some of the essential benefits of swimming include:

  • Ease joint affected by osteoarthritis and arthritis
  • Improves overall endurance since it strengthens the heart and trains the body to maximize oxygen intake
  • Helps to accommodate individuals with limited mobility
  • Help to improve flexibility and posture.



How To Choose The Perfect Swim Trunks For Men?

Swim trunks for men are available in a wide choice of color, shapes, and designs. When going for a beach holiday or a seaside vacation, one may pay more attention to the color and looks of the trunks, but when you take up swimming as a sport there’s more to it! The right swim trunks for men enhance the swimming experience and add value to the sport. Like any other occasion, dressing right and accordingly, makes it even better!

Swim trunks for men are easy to choose if you know what to look for! So whether you are buying for self, a friend or a partner- here’s what you need to check:

3 tips for selecting swim trunks for men:

Size and Comfort

The right size is the absolute first thing that must be checked for. Anything too small or large will only come in the way of your swimming. Also, the fabric, cut and design must add to the comfort of the wearer and not be a hindrance.

  1. Elastic Vs. Drawstring

A few years back people considered elastic band swim trunks for men a bad choice but that has changed now. An elastic band swim trunk adds to the comfort and also keeps the body in shape for better swimming. A draw string can also be chosen but it may require constant attention. Choose a trunk with good quality elastic and something that fits and holds well.

  1. Stylish Affair!

Patterns or solids, stripes or floral… pick something that you like! Knee length or shorter, always choose a trunk that you are comfortable in. chances are you’ll be flaunting your swim trunk even outside the water, so choose something that you are comfortable showing off and something that makes you look good and confident.

Swim trunks for men are easily available in local shops as well as reputed branded stores. If you are picking up something for only vacation purpose you may want to buy some local and street stuff but if it’s trunks for daily sporting use, always trust brands and quality. Quality is an asset that only adds value to your swimming experience. Compromising on quality may hamper your swimming and may require constant changes. Be comfortable, look good and enhance your overall swimming experience. Swim trunks for men must always be chosen to match individual needs and styles.

TYR SPORT Men’s Radio Turbulence Legend Splice Jammer Swimsuit (Red, Size 34)

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Durable, Flexible and Comfortable^Sun Protection: UPF50+^100% Chlorine Proof

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