Swimming is a great form of cardiovascular exercise which can help promote weight loss. One of the main benefits that swimming has against other exercises, such as running and HIIT, is the low impact on your joints.
In this guide, we will look at some of the swimming techniques and how these can help you to achieve weight loss.
Topics covered in this guide:
- Swimming Techniques
- Swimming For Weight Loss
Swimming Techniques
Mastering the different types of swimming strokes can be rewarding as you can apply them to your weight loss routine. The main skills you will develop during swimming are breathing and body techniques.
1. Front Crawl
Front crawl is one of the most common strokes as it helps you move at speed.
- Push yourself forwards alternating both arms like a windmill.
- Simultaneously, use the flutter kick technique with your feet.
- Aim to take a breath every 3-4 strokes, but this should be individual to your needs.
When your arm is up in the air (recovery position) this is the perfect chance to take a breath. It’s important to time your breathing so that you can keep going without needing to stop.
2. Breaststroke
The Breaststroke is good for beginners as it’s one of the slower, less intense strokes. This stroke can be done whilst keeping your head above water but once your confidence is high enough you can push yourself under to gain momentum.
- With your body facing the water, bring both arms forward like an arrow and push the water back towards your sides.
- Bend your legs and knees close up to your body and kick outwards to the side before repeating (whip kick technique).
Imagine the motion of a frogs legs swimming as this looks very similar. Your legs should move simultaneously with your arm movement.
3. Backstroke
Backstroke is one of the more relaxing swimming techniques.
- Lie flat on your back so you’re floating in the water.
- Your legs should be slightly lower than your hips so they are just below the water, perform the flutter kick to propel you along.
- With your arms by your side, to begin with, raise one arm straight up and bring it down behind your head in a circular motion.
- When the first arm touches the water, the second arm should start the same circular motion.
You need to ensure you keep your head above the water at all times, focus on your breathing so you can keep moving consistently. The backstroke is essentially the reverse of the front crawl.
4. Butterfly Stroke
The Butterfly stroke is a more challenging technique to learn, but it’s one of the best for weight loss due to its intensity. This stroke also burns calories effectively so you can swim for shorter periods of time and get maximum results.
- To perform the butterfly stroke you need to lie with your body facing the water.
- Start with your arms in front, push them down under the water, propelling your chest and shoulders out of the water.
- As your body re-enters the water, bring your arms out of the water by your thighs.
- Move your arms in a circular motion before hitting the water in front of you and repeating the movement.
- At the same time, propel yourself forwards with your legs. They should be kept close together and whip as though they are like a dolphins tail.
Your body and head will continuously go in and out of the water every stroke. As you push your body out of the water, this is when you should take a breath, before re-entering the water.
Swimming For Weight Loss
1. Variety Keeps The Body Working
Like any other form of exercise, you may find that over time you stop seeing results. This is because your body gets used to the stresses you place on it, so it adapts and grows to handle them. By adding variety to your routine your body will be encouraged to work in different ways, which can further promote results. It can also stop you from becoming demotivated.
2. Focus On Intensity
Moderately swimming for 30 minutes between 3-5 times a week can help you achieve weight loss. However, you can burn up to the same amount of calories in half the time if you push the intensity levels up. Start at a pace which is comfortable for you, perfecting your technique as you go. The best strokes for intensity are the front and butterfly stroke.
3. Swim In A Fasted State
Swimming in a fasted state can help you lose weight as it encourages your body to burn stored fat into energy. Being in a fasted state can require some adjustment whilst your body gets used to swimming with lower energy, but the more you do it the easier it will become.
