Swimming not only gently trains your body. It can also help you fight those pesky rolls of fat. With a few little tricks, you can make your swimming training even more efficient.
If you want to lose weight with the help of sport, you probably first think of long runs or sweaty units in the gym. But especially with these summery temperatures, you might want to resort to a different discipline.
Because you can actually achieve first-class results when swimming and gently bring your body into top shape.
Swimming: The gentle weight loss method
So swimming isn’t just a great way to cool off on a hot day. You can also declare war on your lifebuoys.
The advantage: You can burn as many calories while swimming as while running – but without the constant impact on the asphalt, which can often lead to injuries.
Whether you’re swimming to lose belly fat, increase muscle strength, or simply improve your training, these tricks will help you get the best results.
1. Start swimming slowly
New to swim training and don’t know where to start? No problem! Just start with crisp sessions of about 15 minutes every other or third day.
Then gradually increase until you get to half an hour. Depending on your level, you should aim for a maximum of five swimming sessions per week.
If you overwhelm your body with an intensity that is too high right from the start, sore muscles and tiredness can demotivate you.
2. Sign up for a swimming class
You passed the seahorse a few years ago – but a swimming course is still the right idea.
Because swimming with the right stroke technique can make the training more comfortable and help you to increase your pace. You can also see which of the different swimming styles appeals to you the most and gives you a lot of fun.
3. Swim four to five days a week
Sounds like a lot, but there is a clear rule when it comes to losing weight: the more active you are, the better! Therefore: Off to the pool with you – as often as possible. According to fitness trainers, four to five workouts per week are ideal. If it is too much for you, you can of course start with fewer swimming units.
4. Increase your heart rate
Swimming is especially challenging for your body when you are new to training. As you improve your style and swim more efficiently, your heart rate will not increase as much.
If you’re finding it easy to do your usual lengths, feel free to swim faster to keep your heart rate up. Use a waterproof fitness tracker to monitor your efforts.
Your target heart rate should be around 50 to 70 percent of your maximum heart rate at moderate intensity. To calculate your maximum heart rate, calculate like this: 220 minus your current age.
5. A routine doesn’t make perfect when it comes to swimming
If you always swim at the same speed and always use the same technique, your body will eventually reach a performance plateau – this must be prevented.
Get out of your comfort zone and change up your swimming routine: Not only does this get your heart rate up, but it’s also a great way to use different muscle groups for better results.
6. Swim before breakfast
A morning swim is undoubtedly not feasible for everyone. However, if you have the opportunity, you should take a dip in the pool before you start work. In this way, your body uses its fat reserves directly as an energy source.
7. Adjust your diet
As with any other sport, if you want to reduce body fat, you need a calorie deficit. So you need to take in fewer calories than you burn.
“When swimming, you have to be careful with the deficit,” says personal trainer Keith McNiven. “Exercise burns a lot of energy that you have to put back into your body. Plus, the cold water can significantly increase your appetite.”
If you tend to be hungry all the time, frame your meal with an appropriate amount of green vegetables and high-fiber foods. After training, it can also be a protein shake.