Along with jogging, swimming is one of the most popular sports for weight loss. Here’s what to look out for when swimming to lose weight.
When it comes to losing weight, swimming is very popular with Germans (1). In addition to its general popularity, swimming is particularly effective (2) and gentle on the joints, which is why it is often recommended by doctors.
First, be clear in the water more muscles trained than in other sports, which is why the Proportionally higher calorie consumption East. Depending on your physical condition, speed and technique, the swim will take half an hour about 300 to 400 calories burned. In addition, calorie consumption increases with increased strength training, both during swimming and during rest periods. increased basal metabolic rate. Another reason for the increased calorie requirement compared to other sports is that temperature difference with water. To compensate for this, the body also needs energy.
Reading Tip: Calorie consumption while swimming – factors and table
In addition, when swimming, the buoyancy of water can be used for gentle training, without overworking yourself (3). This reduces the risk of injury for very overweight people, as joints and circulation are protected and body awareness improves over time, which benefits the person doing other sports.
To lose weight with the help of swimming, you must mainly focus on a Good shape (Execution) and the good training plan be respected. The ratio of is particularly important regularity, duration and intensity. Therefore, keep the following points in mind during your swim training:
The prerequisite for effective swimming training is that you can maintain a specific technique for a certain period of time without taking a break. During the first swimming sessions, the biggest challenge for many is swimming. At the beginning, it is often difficult to form an opinion distribute forces. start yours therefore prefer to swim at a slow pace for the first swimming units and familiarize yourself with the movements. You will get better with each swimming session and soon you will be able to swim longer at a time. Swimming progress is particularly important at the beginning.
Warm up by swimming by stretching Swim slowly for 5-10 minutes changing technique. This relaxes the muscles, which prevents overload. In addition, your cardiovascular system is prepared, which increases your endurance and makes your swim training more efficient. In principle, it is not necessary to stretch in addition to swimming. However, if you have problems with your joints, it can be useful to mobilize them and your muscles before you start swimming. In this case, it is best to discuss specific stretching exercises with a physical therapist.
The correct technique is also crucial for effective swim training and therefore successful weight loss. These are the most important swimming techniques breaststroke and the crawl. Both techniques have their advantages.
Lose weight with the breaststroke:
The breaststroke generally burns slightly fewer calories than the front crawl, but the technique is more forgiving of mistakes without running out of steam. In principle, it is up to head under water. If you constantly have your head above the surface of the water when swimming breaststroke, you risk overloading your back or neck. It is hardly possible to swim through for a longer period of time. the angle of feet is also important to protect your knees. Also, when doing the breaststroke, make sure the The arm pull takes place before the leg extensionarms and legs ideally play together and do not work against each other.
Lose weight with the front crawl:
When crawling, more calories are generally consumed, but you must A technology however a little better internalized than breaststroke. Above all, the breathing rhythm must match the movement pattern, otherwise you will exhaust yourself too quickly, even if the muscles still have performance reserves. Once the technique is internalized, the front crawl can be swum more economically than the breaststroke. The result is not only faster times, but also longer training sessions and better protection for the back and knee joints.
After familiarizing yourself with the correct technique, the question arises as to the frequency of swimming units. The main thing is that muscle regeneration. If you only want to support your slimming project with swimming, you must at least 2 to 3 times a week bathing. If you regenerate well, you can swim every other day. Corresponding about 3 to 4 swimming sessions per week. Recovery mainly depends on sleep, nutrition and the workout itself.
The duration of the swimming unit should not be too long, especially for beginners, in order to avoid overtraining and an excessive need for regeneration. However, swimming training should not be too short, otherwise the cardiovascular system and thus also the fat metabolism will not be sufficiently activated. Swimming training should be done without warming up at least 20 to 30 minutes last (4). If you go swimming very often, you should use units that more than 60 minutes should be avoided.
If you want to lose weight by swimming, you have to swim at the right intensity. If the intensity is too low, the cardiovascular system is under strain, which means that calories are not burned efficiently. Training should take place in the medium endurance range, which 70-80% maximum heart rate is equivalent to. The approximate maximum heart rate can be calculated with the following formula:
220 minus age = maximum heart rate
The average endurance range of around 70-80% when jogging is a pace at which conversations are already tedious.
Who while swimming the above points are respected, will make her weight loss plan much easier. However, when it comes to losing weight, the rule still applies that fewer calories consumed than expended Homework. So if you still consume the calories saved by swimming through your diet, you will have a hard time reducing your weight in the long term. Therefore, above all, adopt a healthy and balanced diet. The following applies:
- drink enough (min. 1.5 liters per day)
- meat in moderation
- Eat a varied and balanced diet
- Minimally processed foods + gentle preparation
Reading Tip: Healthy food – definition and all important rules
However, the caloric deficit should not be too great (5). Too high a caloric deficit weakens the body and the immune system. As a result, you become tired during the day, less focused, and more prone to illness. If the calorie deficit is particularly large over a long period, the body draws energy from the muscles, which means that the muscles are broken down. As a result, calorie needs decrease and metabolism slows down. Losing weight then becomes much more difficult and the likelihood of the famous JoJo effect increases.