The Best Swimming Routine to Shed Those Pounds


Swimming is a great way to stay fit and get a decent workout. Not only is swimming fun, it also burns a large number of calories. Water resistance is approximately 800 times higher than the air and so every movement provides a mini-resistance exercise for each muscle. You can burn up to 500 calories with a light swim or up to 700 and more when the exercise is more vigorous. This makes it a popular way to stay in shape for people of all ages and levels of athleticism. Professionals who take part in the events you see on William Hill Sports, such as footballers and rugby players often include days in the pool and you should too. 

The Swimming Routine: 

Your swimming routine depends on your ability, fitness, and what you’re hoping to get out of it. To start off with, it’s always a good idea to warm up by doing a few laps of freestyle using any comfortable stroke. When the muscles are warm and your body is loose, it’s now time to jump into the workout. Some experts suggest covering a certain distance by going around the pool in laps. Others suggest you mix it up and do a combination of both higher and lower intensity lengths. 

This is entirely up to you and what you want to get out of your workout. An athlete training for a triathlon needs a different workout to an elderly person who’s trying to stay fit. 

The Workout: 

This section looks at a few of the better ways of swimming where you can get the maximum benefit out of your routine. A personal favourite is the Frog Kick to work your glutes and inner thighs. When you’re in the water, put your feet together and bend your knees before extending as far as you can. This movement propels you forward and you repeat the cycle for a few lengths. The frog kick is a perfect way to help shape and tone your body. 

The Butterfly and Breaststroke use the core muscles in the upper body. This is a great way to boost your swimming speed whilst giving your muscles a workout. When you’re doing either the butterfly or breaststroke, the best way to is use your arms once for every three kicks. This should be for around one length with 15-second intervals for the more advanced swimmers. Less experienced ones may extend their intervals. 

Water running is another good workout for your core muscles. The principles are the same as running on a hard surface, but with a higher resistance. If you want to try this, submerge yourself to neck height and then run as hard and as fast as you can for one to three minutes. Repeat the cycle three times. 

The Takeaway Message: 

Swimming is a great way to have a workout. You can either swim around the pool using different strokes or attempt more unorthodox styles such as water running. Both not only burn huge amounts of calories but they also give your muscles a good workout too.

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