Swimming is a very good cardiovascular exercise, as it trains all the different muscles throughout all the body, including the heart. You do not need to be a professional swimmer to lose weight swimming. For those who do not know how to swim, there are also aerobic exercises which may be performed in shallow water and because they are done in water they yield more positive results on weight loss. Water resistance requires more strength for every movement and thus more calorie consumption. The magic formula to lose weight, requires more calorie consumption than intake, so swimming must also be accompanied by a good diet.
The following are some points on how best to start loosing weight through swimming:
(1) A swimming workout must take at least 30 minutes. This means that you must spend 30 minutes in the water without going out. This is important to keep a stable body temperature whilst exercising.
(2) Always start gradually by warming up with some gentle stokes. Remember that warming up is very important in any exercise you perform, as it will prepare your muscles for harder work. If one ignores an initial warming up session, he /she may be risking a muscle injury. - Yes even when swimming.
(3) Once you have warmed up, I strongly suggest you go for interval training. This means that you perform hard exercise for a predefined time (say 5 minutes) and then slow down (for circa another two minutes). This routine should be repeated for four to five times in a workout. It is important that you do not stop moving at any time during the workout.
(4) One may also try different exercises and strokes. Varying the workout as much as possible will affect different muscle types and provide a full body workout.
(5) My opinion is that one should not train daily. You should alternate the days, so ideally train Mondays, Wednesdays, Fridays and for the real dedicated, Saturdays may be included as well.
Following the above suggestions will help to lose circa 600 to 1,000 calories per session, always depending on the intensity of the workout. As I already mentioned, the best effects may be achieved when swimming is combined with an appropriate diet, as it makes no sense loosing 1,000 calories in a session and then eating excessively with a calorie intake far greater than 1,000. Remember calorie intake must be less than consumption to lose weight.
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