Burning fat is not that easy task as compared to collecting fat or storing fat. Although, if we see for getting fat you just have to eat, eat and eat junk food filled with fat content all the time, whereas for burning fat you have many options first one I would say is not eating the junk food, after that jumping, running, walking, swimming in short doing some exercise also there are many equipments present in the market for helping in doing fat burning exercises.
Fat burning is a process which continues through out the life for many people. People with fast metabolism don’t have to worry about problems like obesity or over weight, but people with slow metabolism suffer sometimes severe problem because of the excess fat into the body.
Today we will talk about one of the important exercise for fat burning, swimming.
Swimming is not the first thing a person think of when it comes to fat burning, perhaps a person should think of swimming to lose fat. There is no workout better than swimming which covers all the aspects of giving your body a good shape. It burns calories, firms muscles and boosts metabolism. you don’t have to be an Olympic gold medalist to burn fat and get the perfect body. When researchers at Indiana University compared recreational fitness swimmers with non-swimmers, they found that swimmers of all ages had more lean muscle and trimmer waists and hips.
Swimming is actually workout in water, there are many other workouts which can help you lose a nice amount of calories but water is something which offers you more.
Benefits of Working Out in Water
Normally swimming burns 500 calories approximately in an hour, but a more energetic effort can boost it up to burning around 700 calories per hour. Also the water is denser than air, which makes a normal pull or push in the water like lifting a weight. Thus swimming becomes a workout for your entire body at a time, especially core, glutes, hips, arms, and shoulders. It helps the body not only to burn calories also helps in building muscles. Don’t forget the benefit of speeding up the metabolism, it helps you gain from all the directions.
Gravity is neutralized in water, which makes you weightless when you are in the water, which gives your joints a rest. These benefits of swimming makes it a workout that could be opted as a daily routine for many years. Believe it or not daily swimming can change a person’s lifestyle. It makes a person younger than its real age.
People who commit themselves to swim regularly should be able to lose weight. With that goal in mind, spending 60 minutes a day, 4 to 6 days a week in the swimming pool should yield results.
If you are new to swimming, start slowly. During the first week, begin by doing intervals. Swim for 30 seconds and then rest for 30 seconds. As this gets easier, begin to increase your swim time and reduce your rest interval. Repeat for 30 minutes. Aim to advance to 60 minutes and to the point where you can swim up to 20 laps, or 500 meters, without stopping.
Warm up by swimming at a slow pace for 5 to 10 minutes. Use this time to gradually increase your heart rate and to warm your shoulders for the swim.
Increase your swimming pace to a level that feels moderate to heavy. Check your intensity level by the feel of your breathing. Slow down your swim if you are gasping for breath and unable to talk. Speed up your swim if you are not breathless and could sing.
Maintain your swimming pace for a minimum of 10 continuous minutes. Aim to perform 20 to 60 continuous minutes to burn a higher number of fat calories as your fitness and endurance improve. A 160-pound person burns approximately 10.3 calories each minute swimming at a moderate, crawl pace.
Cool down with a slow-paced three- to five-minute swim at the end of your fat-burning session to settle your heart rate before you return to land.
For more advanced swimmers, to be able to lose weight, you will need to maintain proper form and keep your heart rate elevated to reap the benefits of this cardiovascular exercise. Like the above routine, you will want to focus upon interval training. Try to sprint for three laps and then swim one lap slowly. At the end of the last lap, stop and rest for 30 seconds. Continue to repeat this process for 60 minutes. To avoid boredom, consider switching to different stokes such as backstroke or the ever challenging butterfly. Additionally, you can add kicking exercise, where you utilize a kick board, to your routine.
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