Lap swimming burns calories to promote lower body fat levels.
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Going for a swim may be your preferred method for aerobic activity, especially if you have joint issues or loathe running. Swimming is a zero impact activity that tones muscles while also burning calories for fat loss. If you find that you aren't getting the weight loss results you want with swimming or want to maximize your workouts, focus on hitting your fat burning zone and optimizing your time in the pool.1.
Swim with a purpose. There is a big difference in the number of calories you burn when you swim in the pool for fun with your friends and when you swim laps for exercise. According to ShapeFit, a 155-pound person burns about 211 calories when swimming leisurely for an hour compared to burning 493 calories swimming laps vigorously for an hour.2.
Perform light strength exercises or go for a walk before swimming. Your body burns carbohydrates for fuel during the first 20 to 30 minutes of exercise before beginning to burn excess body fat for fuel. You don't need to exert all of your energy before hopping in the pool; simply pick an activity that elevates your heart rate and engages your large muscle groups.3.
Swim on an empty stomach. Wait at least two hours after eating to swim or swim first thing in the morning before eating breakfast. Eating increases insulin levels, which reduces fat being metabolized as energy during activity.4.
Swim at the right intensity so you are in your fat burning zone. You can find what your fat burning zone is by first finding your maximum heart rate, which is 220 minus your age. Your fat burning zone is 65 to 70 percent of this number. For example, a 25-year-old person would find their maximum heart rate by subtracting 25 from 200 to get 175. Sixty-five to 70 percent of their maximum heart rate is 113 to 122.5.
Go the distance. According to Active, your body burns more fat after an hour of exercising and again after three hours of exercising. If you are a novice swimmer, gradually build up to longer workouts. Add five to 10 minutes to your swimming times each week. Avoid overexerting yourself to avoid risking your safety while in the water.6.
Ramp up the intensity with interval training to burn a large number of calories and elevate your metabolism. Alternate fast intervals and much slower intervals of swimming for a total workout that lasts 15 to 25 minutes. Each interval should last between 30 and 90 seconds with the slow intervals lasting just as long as the fast ones. During the fast intervals you should be using about 85 percent of your maximum effort, while the slow intervals should be done with about 25 percent effort.