Calorie and Energy Expenditure Information
Guidelines and Advice About Swimming Exercise

Water Exercise Workout to Improve Cardiovascular Heart and Respiratory Fitness
How to Get Fit and Control Weight - Aqua-Aerobic Program
Swimming Exercise

Fitness Benefits of Swimming
Develop Muscles - Raise Metabolism - How to Reduce Weight
Burn Body Fat - Lose Weight - How to Get Flat Stomach - Lose Fat

Calories Advice - Calories in Food

Swimming Exercise Fitness Workout

Swimming Workout

Swimming is a Great Fitness Activity

If you want to get fit, improve your health and lose weight, swimming is an excellent workout. A sustained swim provides a total body workout with good cardiovascular benefits, as swimming uses most of the large muscle groups (eg. lats, pecs, gluteus maximus and abs) and raises your heart rate in the process. This helps to burn a high number of calories, which makes swimming an excellent fitness option if you want to lose weight. Plus, because water supports body weight, swimming is a non weight-bearing activity and there is no stress on the joints or bones. So no matter how overweight you are, you can swim laps without the risk of injury. Indeed, many overweight people claim it offers significant physical relief because their body feels light and energized. Swimming is also a very valuable fitness workout for anyone in rehabilitation after sustaining a physical injury.

How Many Calories Does Swimming Burn?

A swim lasting about 30 minutes burns 250-350 calories. [This is based on a 150-pound woman. If you weigh more, you’ll burn extra calories; if you weigh less, you’ll burn fewer calories.]

How Does Swimming Help Weight Loss?

We expend a lot of energy while swimming. Water exercise is high in resistance as moving limbs through water is 12 times harder than out of water. This alone helps us to lose body fat. Also, this type of aqua-aerobic workout strengthens and builds muscle, which raises your resting metabolic rate (the speed you burn calories). So you continue to burn extra calories even after you leave the pool.

How Often Should I Swim For Optimum Weight Loss?

Swim freestyle for about 300 yards every second day, 3 times a week for up to 3 months. Aim to work up to swimming non-stop for 10 minutes at a time.

Aim to swim up to 500 yards in about 15 minutes without stopping, at least 3 times a week for 2 months.

Swim 600 yards (24 laps in a 25-yard pool) to 800 yards without stopping, 3 times a week. Vary your strokes to include crawl, butterfly and backstroke. This should take 30 minutes.

How To Start Swimming?

Although it’s important (for cardio benefits) to swim at a consistent pace for at least 15 minutes to get the heart pumping and burn body fat, you should build up to this training level gradually. Plan a realistic swimming schedule to help you increase the number of laps swum. And remember to warm up and cool down with a few stretches, before and after your water workout.

Back to Advice About Exercise and Fitness Programs

Calorie Intake

For information about the calorie content of popular food and drinks, please visit: Calories in Food

Back to Top

Energy Expenditure and Calorie-Burning

Exercise Advice to Burn Calories - Activity Calorie Calculators - Aerobic Exercise Advice - Anaerobic Exercise - Basal Metabolic Rate - Best Exercise During Pregnancy - Best Exercise Advice - Best Exercise for Weight Loss - Best Exercises - Best Time to Exercise - Body Composition and Fitness - Calories and Exercise - Energy Burned by Exercise - Walking - Calories Burned Jogging - Running - Calories Burned Treadmill - Biking - Elliptical Trainers - Calories Burned Pilates - Cardio Exercise Health Benefits - Exercise Equipment Review - Exercise Intensity Advice - Exercise Program 60 Min - Exercise for Bigger Muscles - Exercise Programs to Burn Fat - Exercise to Build Muscle - Exercise for Flat Stomach - Exercise to Lose Body Fat - Exercise to Lose Weight - Exercise Workout Advice - Exercise to Raise Metabolic Rate - Exercise Program for Obesity - Exercise Workouts to Reduce Weight - Fitness Health Guide - Fitness Guidelines - Fitness Workout Guide - Exercise Heart Rate Advice - How Long to Exercise - How Many Calories to Burn in Training - How Often to Exercise - Strength-Training Benefits

Information About Calories and Energy Equation

List of Calories in Food - Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Children - Calorie Needs for Teenagers - Calorie Intake per Day - Calorie Intake and Age - Calorie Intake/ Expenditure - Calories in One Pound of Body Fat - Weight Loss Diets - Weight Loss and Calories - Calorie-Counting to Lose Weight - Calories Needed to Lose Weight - Calories and Weight Control provides general information about how to burn calories, what type of exercise workout is best for calorie burning, what fitness training is best to raise metabolic rate and how to achieve your weight loss goals through training workouts. Copyright 2002-2018.