Summer’s just around the corner, and that often means one thing for many Brits: the beach! But whether you’re prepping for a seaside holiday or simply looking to shed some pounds, swimming is a fantastic way to get in shape. But is it truly effective for weight loss? Let’s take the plunge!
Can swimming contribute to weight management?
While some may believe swimming offers minimal benefits for fat loss, research suggests otherwise. A study comparing swimming and walking at similar intensities for weight management demonstrated superior results in the swimming group. Participants in the swimming arm lost an average of 1.1kg more weight and exhibited a 2 cm greater waistline reduction compared to the walking group over a specified timeframe.
These findings highlight the potential efficacy of swimming as a weight management strategy, particularly for individuals who find traditional exercise methods like running or gym routines unappealing. The buoyancy of water creates resistance during swimming, promoting calorie expenditure similar to other forms of exercise. Additionally, swimming inherently engages various muscle groups, providing a full-body workout that incorporates the upper and lower body as well as the core.
Further supporting the potential benefits of swimming, a 2015 study observed significant improvements in belly fat, flexibility, strength, and even cholesterol levels among women who participated in a swimming program involving three 1-hour sessions per week. These findings suggest that swimming may be a valuable tool for weight management, offering a low-impact, full-body exercise option that can lead to positive changes in body composition and overall health.
Why Swimming for Weight Loss wins?
- Calorie Torch: Swimming is a brilliant calorie burner. The water’s resistance means you’re constantly working your muscles, leading to a significant calorie burn. Depending on your intensity and weight, a one-hour session can torch up to 500 calories!
- Low-Impact Leader: Unlike running or high-impact exercises, swimming is gentle on your joints. This makes it a perfect choice for anyone with injuries or joint pain who still wants a great workout.
- Variety is the Spice of Swim: With front crawl, backstroke, breaststroke, and butterfly, there are plenty of strokes to keep things interesting. You can target different muscle groups and keep your workouts challenging.
Beyond burning calories: swimming strengthens the body
While the calorie-burning properties of swimming are undeniable, its contributions to weight management extend beyond this primary benefit.
- Building Lean Muscle: The water’s resistance during swimming acts as a natural strength trainer, promoting lean muscle tissue development. This is crucial because lean muscle burns more calories at rest compared to fat tissue. In simpler terms, the more muscle you have, the higher your body’s basal metabolic rate (BMR), allowing you to burn more calories throughout the day, even when not actively exercising.
How many calories can you burn while swimming?
Several factors influence the number of calories burned while swimming, including, the intensity of your swimming routine significantly impacts how many calories you burn. High-intensity workouts can burn around 800 calories per hour, translating to a potential weight loss of 1-2 kilograms per month if performed four times a week.
However, this is an estimate, and individual results may vary. For beginners starting with lower intensity workouts, a moderate-paced 30-minute session burns approximately 250 calories. Consistent participation (four times per week) at this level could lead to a weight loss of roughly 0.5 kilograms per month.
Remember, these are just estimates. Several factors influence calorie expenditure during swimming, including your:
- Weight: Generally, individuals with higher body weight burn more calories during exercise.
- Intensity: As mentioned earlier, vigorous swimming burns more calories than moderate swimming.
- Body Composition: People with a higher percentage of muscle mass tend to burn more calories at rest and during exercise.
Harvard Health provides a more specific breakdown of calorie burn based on weight and intensity (moderate vs. vigorous) for 30-minute swimming sessions:
| Weight (kg) | Calories Burned (Moderate Pace) | Calories Burned (Vigorous Pace) |
| 57 | 180 | 300 |
| 70 | 216 | 360 |
| 83 | 252 | 420 |
It’s crucial to remember that these are just starting points. The actual calories you burn can vary depending on your body and swimming style.
Tips on Swimming Workouts for Weight Loss
Swimming is a fantastic exercise for weight loss, but to maximise your results, you need to push yourself a bit harder. Here are some tips to take your swim workouts to the next level:
- Intensity Ignites Results: Forget the leisurely pace. Strive for moderate- to high-intensity swimming. You should be working hard, breathing heavily, and find it difficult to hold a conversation.
- Interval Training Intensifies Calorie Burn: Incorporate interval training into your routine. This involves alternating between bursts of intense effort with periods of recovery. This strategy keeps your heart rate elevated and burns more calories throughout your workout.
- Technique Tunes Up Efficiency: Proper swimming technique ensures you’re working the correct muscle groups and getting the most out of your workout. If necessary, consider a few lessons with a qualified instructor to refine your technique.
Key Takeaway:
Swimming is an excellent addition to your weight loss journey! It burns calories, builds muscle, and tones your whole body, all in a low-impact and enjoyable way.
However, remember – diet is the key driver of weight loss. While swimming offers fantastic benefits, it should be paired with a healthy eating plan to see significant results.
So, the answer is yes! Swimming (it’s an aerobic exercise) can be a powerful tool for weight loss, but it works best when combined with a healthy diet.
References:
- American Council on Exercise (2009) Make a Splash With Water Fitness, Azureedge.net. Available at: https://acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_2548.pdf.
- Calories burned in 30 minutes of leisure and routine activities (2021) Harvard Health. Available at: https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights.
- Cox, K. L. et al. (2010) “A comparison of the effects of swimming and walking on body weight, fat distribution, lipids, glucose, and insulin in older women—the Sedentary Women Exercise Adherence Trial 2,” Metabolism: clinical and experimental, 59(11), pp. 1562–1573. doi: 10.1016/j.metabol.2010.02.001.
- Fitness (2024) Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447.
- Hopkins, M. G., Stapleton, D. S. and Mitcham, C. B. (2008) “Energy expenditure of front crawl swimming in humans,” European Journal of Applied Physiology, 102(2), pp. 191–198.
- Lee, B.-A. and Oh, D.-J. (2015) “Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women,” Journal of exercise rehabilitation, 11(5), pp. 266–271. doi: 10.12965/jer.150242.
- Overbury, K., Conroy, B. W. and Marks, E. (2023) “Swimming in nature: A scoping review of the mental health and wellbeing benefits of open water swimming,” Journal of environmental psychology, 90(102073), p. 102073. doi: 10.1016/j.jenvp.2023.102073.
- Taylor, M. (2019) How swimming can help you lose weight and get stronger, according to trainers, Prevention. Available at: https://www.prevention.com/fitness/fitness-tips/a26859164/swimming-weight-loss/.
