Swimming – how many times a week to lose weight?
Have you heard or read somewhere that swimming helps you lose weight, but you don’t know how many times a week you can do this activity to get results? Discover swimming as a sport to lose weight. Find the training program to do to reach the ideal weight.
How does swimming make you lose weight?
It is a fact ! Swimming is presented as an excellent sport for losing weight. Provided you know the right practice, it promotes weight loss by burning calories and increasing muscle mass. In addition to helping you lose weight, it is effective in shaping your body. For example, it is possible to lose around 300 to 800 kcal by swimming at a moderate pace for 45 minutes.
In general, you should swim regularly at a frequency of twice a week at least if you hope to lose weight with this practice. In fact, swimming is a fun, relaxing and practical sport that works all the muscles in the body without straining your joints. It also helps to build cardiovascular endurance through effective and moderate training.
What swimming exercises to lose weight?
If you want to achieve your goals and effectively reach your ideal weight, you need to plan a suitable training program. The basis of the exercises is to solicit the muscles in a prolonged and regular way. In order to work all your muscles, it is advisable to vary the exercises:
- Jogging in water to work the muscles of the lower body, especially in the legs;
- Breaststroke to exercise the muscles of the upper body such as the back and the arms;
- Swimming with fins to work the thighs, calves and buttocks.
During a first practice, it is advisable to swim gently and increase the duration of the session as you go. In order not to tire yourself out quickly, perform the backstroke, front crawl or breaststroke. Avoid, however, the butterfly so as not to tire you from the first minutes of the session. In fact, it’s the endurance that counts.
How many times a week to swim to lose weight effectively?
Swimming is a healthy way to lose weight. The results can be observed during the training according to your attendance. Thanks to the practice of this sport, the body gradually loses fat to gain muscle mass.
If you are just starting out, it is best to start with 2 sessions of 20 minutes each week. This involves swimming at a moderate pace throughout the exercise without straining. During the first session, the goal is to last 20 minutes, but not to complete a maximum of kilometers by doing several laps in the pool.
Once you feel comfortable and think you are ready to step up the exercise, you can gradually increase the duration of each session to 25 minutes, 30 minutes, 40 minutes, and then 45 minutes. When you hold for 45 minutes after a few sessions, it is recommended to increase the frequency of these to 2 or 3 times per week.
Swim and lose weight
Some tips to promote weight loss through swimming
To obtain results, it is strongly recommended to adopt a balanced diet in parallel with the swimming sessions per week. These tips will also help you promote weight loss:
- Swim on an empty stomach if possible or at least before dinner or lunch;
- Drink 2 liters of water per day after each session;
- Take the time to eat a banana, dried fruit or an apple after the session to prevent hypoglycemia;
- Sleep for 8 hours at night to prevent lack of sleep which promotes fat storage.
The benefits of swimming for the body
What are the benefits of swimming as a weight loss sport?
Swimming is a sport that gives you many benefits. In addition to helping you lose weight by promoting energy expenditure, its practice allows you to:
- Replace fat mass with strengthened muscles for a healthy body;
- Refine the silhouette by engaging all the muscles of the body;
- Tone and firm the skin;
- Limit the formation of cellulite;
- De-stress (stress and tension promote weight gain and can stop fat loss).