To burn more calories, it is important to keep your heart rate up to 80 percent. Swimming vigorously keeps your heart rate up, which means more calories burned. Still, give yourself a break after 10 to 15 laps since this could cause fatigue as well. If you want to burn more calories in swimming, then you have to swim fast.
Pacing is still important to help you last longer in the pool. By sprint, this means do one easy lap followed by a fast one. As you build your pace, increase the number of slow and fast laps. Most swimming experts recommend a rest after every one, two, four, and six laps, and then back to four, two, and one. You have gotten some tricks as to "how many laps should I swim to burn calories as much as possible", actually, how you rest during swimming is also important.
Rest also allows you to recover, giving you more energy to do more laps. This means 10 seconds rest in between laps or swimming slow. Doing laps could help you lose weight. Apart from the calories you will burn, pool toys could help tons your arms and legs as well. Track your lap times, vary the swimming strokes and set daily benchmarks to push yourself while losing weight.
Calculate the calories burned during swimming workouts and use that to help guide weight loss projections. You can easily use a waterproof fitness band to track the calories burned and convert them into pounds of fat burned. A single pound of fat contains 3, calories, as the Mayo Clinic notes. You can simply track the calories torched in each swimming session to know how many pounds of fat are burned over a period of time.
You must account for the fact that you also consume calories outside of swimming workouts and burn calories doing any number of activities throughout the day.
All of this will influence the actual amount of weight loss achieved. Tracking the calories and pounds of fat burned during swimming specifically will help to understand how much weight loss is attributed to the workouts. While using a fitness tracker is easy, you can manually track calories burned using the metabolic equivalents that show how many calories are burned in a type of workout based on calculations of oxygen consumption relative to energy burned.
Luckily, you don't need to know the oxygen and energy calculations, just the metabolic equivalent based on charts with calculations already completed. The American Council on Exercise associates swimming freestyle laps with a light to moderate effort to 5. An exercise like running at 6 mph is a 9. Walking falls much lower at a 4. To determine calories burned per minute while swimming, use this formula: 5. The journey for weight loss is different for everyone. While swimming workouts will help tremendously, exercise is only one part of the equation.
Diet is a major factor and will determine how much weight loss is actually achieved. For example, swimming daily for a week might burn enough calories for several pounds of weight loss, but eating high calorie, processed foods will slow down your progress. Eating a diet rich in vegetables, fruits and lean protein will expedite the weight loss process by fueling your body without adding extra fat through processed, unhealthy calories. The Centers for Disease Control and Prevention recommends focusing on healthy foods while experimenting to find a diet that fits into your lifestyle.
You will then be able to swim more laps in a shorter amount of time. Use a clock or a watch to time how long it takes you to complete one lap of the pool at your normal speed with your favorite swimming stroke.
Repeat with all the strokes you know how to do. You may find that you swim the freestyle the fastest, followed by the back, breast and side stroke.
If you want to swim for 30 minutes, divide 30 minutes by your average lap time to determine how many laps you need to swim. For example, if you swim a lap in 45 seconds, you need to swim about 67 laps to complete a minute workout. By Diane Lynn Updated July 3, Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also an Anatomy and Physiology professor. Diane Lynn. Start with 15 to 20 minute swims every other day, and then gradually increase to 30 minute swims five days a week, as your body allows. If you start a new swimming routine at too high an intensity, muscle soreness and fatigue could cause you to give up.
Take a water aerobics class on your off days. This is an excellent low-stress exercise to keep moving on active recovery days. These will keep you afloat as you use your arms and legs to move through the water. The water creates resistance, which can help build strength and endurance. With any weight loss program, you must burn more calories than you take in, swimming is no exception. Also, the cold water can cause your appetite to increase substantially after a session.
Keep in mind that different swim strokes can result in a greater calorie burn, depending on the muscles being worked. So experiment with various routines to keep your muscles and body guessing. Swim freestyle one day, and the next day do the butterfly stroke. Mixing up the intensity of your workout also has great results, notes Rizzo.
0コメント