Swimming is a good option for losing weight and slimming, but there are other important things such as ways to swim and proper nutrition. It’s better to take them into consideration for having the best fit and results.
In this section, we have a few ideas on how to swim for losing weight, but swimming should also be part of a general plan. You need to know more about going to the pool and swimming.
Is Swimming Best Way For Losing Weight?
There is no doubt that swimming is one of the best exercises for losing weight and you can burn about 500 calories per hour. But is this the best way to lose weight? Is your primary goal to get rid of your excess weight or fat?
Experience and some research may suggest that swimming is not the best way of losing weight, but the way you swim can affect your weight loss.
The Benefits Of Swimming For Health
Working More With Less Pressure
Swimming offers you something that other aerobic exercises cannot: The ability to work your body without hard bones.
When we immerse our body in water, it automatically becomes lighter. If you dive to the waist, the body can bear about 50 percent of its weight.
If you dive in the water and reach your chest, it can bear about 25% to 35% of its weight.
When the water reaches the neck, you only bear about 10 percent of your weight. The remaining, 90 percent of your body weight, is kept by the pool.
So the pool provides a good place to work for stiff muscles and painful joints, especially if you are overweight or have arthritis.
Increases Muscle Strength
Swimming improves muscle strength better rather than other aerobic exercises.
For example, when running, the body moves in the air, but in swimming, the person moves in the water. The density of water is 12 times of the air.
As a result, every hand and foot movement during swimming becomes a resistance exercise. You should know that resistance exercises are the best way to increase muscle tension and strength. Swimming is also beneficial for bone strength, especially in postmenopausal women.
Improve Body Flexibility
Unlike the gym equipment that works on one body part each time, swimming exercises move all parts of the body, making the joints and ligaments soft and flexible.
The hands, hips, legs, head, and spine move and rotate while swimming in the water.
In addition, with each forward movement during swimming, the body stretches, which not only increases the body’s efficiency in water but also pulls the body from head to toe.
Having A Healthier Heart
In addition to stretching visible muscles such as the thigh, swimming is also useful for the heart.
Because swimming is an aerobic exercise, it strengthens the heart.
Swimming not only enlarges the heart, but it also pumps blood better into the heart. Better pumping of blood also improves blood flow throughout the body.
Research has also shown that aerobic exercise can fight the body’s inflammatory response to heart disease.
The American Heart Association says just 30 minutes of exercise per day, such as swimming, reduces the risk of cardiovascular disease by 30 to 40 percent in women. In addition, regular aerobic exercise lowers high blood pressure.
Some people think that because water is cooler than body temperature, it is difficult for losing weight with water exercises like swimming. But the idea has now been rejected. Swimming is now the most important way to burn calories and lose excess body weight.
Of course, the amount of calories you burn depends on the physiology of your body and the intensity of the exercise you do, but as a general rule it can be said: Within 10 minutes of swimming: frog swimming 60 calories, back swimming 80 calories, free-swimming 100 calories and Butterfly burns 150 calories.
To increase the calorie-burning portion of the swimming exercise, consider the interval between strenuous exercise and resting. One way to do this type of exercise is to swim 46 meters and rest 10 seconds. Then swim 5.91 meters and rest 10 seconds. After that swim 137 meters and rest 10 seconds, and so on for three more steps. Swim-up to 275 meters and rest between them. When you reach 275 meters, reverse this process.
Improve Symptoms Of Asthma
Swimming enhances the capacity of the lungs, which can improve the symptoms of asthma.
Unlike exercising in the dry air in the gym or engaging in seasonal outdoor allergies or exercising in the cold winter weather, swimming causes physical activity in humid air, which reduces the symptoms of asthma caused by exercise.
If you have asthma, swimming not only prevents you from having asthma attacks, but research has shown that symptoms generally improve.
One study found that when a group of children did a six-week swimming exercise. it improved the severity of asthma symptoms, snoring, breathing through the mouth, and the number of visits in hospitals and an emergency room has been reduced.
The benefits of more swimming are seen one year after regular exercise. Researchers say people who do not have asthma can also benefit from the benefits of swimming. As other exercises increase the volume of the lungs and teach them proper breathing techniques.
Improve Blood Cholesterol Levels
As you know, cholesterol is one of the types of fats in the blood that is made by the body and through food.
Blood cholesterol has two types of good and bad that should be proportional.
Swimming raises good cholesterol levels. For every 1% increase in HDL in the blood, the risk of dying from heart disease is reduced by 5.3%.
Studies have shown that aerobic exercise, such as swimming, maintains the proper shape of the endothelium. The endothelium is a thin layer of cells that covers the arterial wall and diminishes with age as its flexibility and elasticity increase.
But in a study of some 60-year-olds, aerobic exercise results were similar to those of 30 to 40-year-olds in the function and endothelium. Because aerobic exercise causes blood vessels to shrink and expand (preserve), their shape looks good.
Reduce The Risk Of Diabetes
Aerobic exercise, especially swimming, reduces the risk of diabetes. One study found that men reduced their risk of diabetes by up to 6 percent by burning 500 calories a week through aerobic exercise.
With just 30 minutes (half an hour) of frog swimming 3 times a week, you can burn 900 calories of energy, which reduces the risk of developing type 2 diabetes by more than 10%.
A study on women also found that just once a week of intense swimming exercise reduced the risk of type 2 diabetes by up to 16% compared to inactive women.
If you have type 1 diabetes, swimming because of aerobic exercise will increase your insulin sensitivity and thus lower your blood sugar.
The American Diabetes Association recommends that diabetic patients should exercise 150 minutes a week (at least 3 days a week) of moderate-intensity, such as swimming, to better control their blood sugar levels.
Reduce Stress, Boost Morale And Have a Better Brain
Swimming exercise releases calming chemicals called endorphins in the body. Swimming also relaxes the way yoga affects the body.
The relaxing effect of swimming is due to the continuous stretching and relaxation of the muscles with deep breathing, so swimming can also be a mental exercise.
If the above has not convinced you to swim, then perhaps it can: Swimming increases your lifespan.
Swimming will prevent you from dying prematurely. Researchers at the University of South Carolina studied 20 to 90-year-old males for a period of 32 years and found that the death rate in those who swam was 50 percent lower than those who ran, walked, or never They didn’t do any exercise.
The researchers concluded that these benefits apply to women as well as men.
Nutrition In Swimming For Losing Weight And Health
It’s time to complete your information and know what foods to eat or what to eat before swimming. However, stay with us to find out what nutrition is right before and after a swim.
Schedule Food Intake
Carbohydrates are the foods that need to be consumed most during exercise. Carbohydrates, or sugars, has two simple and complex types based on the rate of absorption and retention in the body.
Simple types of sugars are absorbed faster and can be burnt in less time. Complex sugars are absorbed more slowly and last longer in the body. Based on this information, athletes should plan their food intake correctly.
Need Sugar Or Fat?
Depending on the nature of the field and its activity, athletes, in general, need two major groups of foods: fat and glycogen (sugars) as a nutritional source. Aerobic exercise requires more nutritional fat because it takes longer to burn fat.
In sports that are fast and powerful, glycogen is used as a nutritional source because it is absorbed and consumed more quickly. Swimming is a sport that has a mixed nature, that is, both aerobic and speed-power. Therefore, this exercise requires both fats and carbohydrates as a source of nutrition.
If You Want To Lose Weight With Swimming
Swimming is a combination of aerobic and speed-power activities. Swimming can have a positive effect on losing weight when using the aerobic exercise. In aerobic activities, fats are used as a nutritional source so these activities can reduce weight.
Anyone who intends to use swimming to lose weight needs to perform repetitive, medium-intensity movements over a long period of time. Along with controlling the number of calories consumed, can help people lose weight. As we said, the highest sugar intake is the first two hours after exercise.
Therefore, those who expect to swim to lose weight and do this exercise to lose weight two hours after swimming should not use sugars to lose weight. Keep in mind that all exercise is effective in losing weight if the calorie intake by a person is controlled.
If You Go To A Swimming Course
People who attend swimming courses require to have glycogen loading the night before training using complex sugars. This means that the night before the workout, they will replenish their muscle glycogen supply. Fueling these substances need more time, so the use of complex sugars is necessary.
Foods such as pasta, rice, bread, potatoes and more can be used for this purpose. An hour before swimming is also must use simple sugars and sugary foods such as bananas, dates, and sherry cocoa.
For a person weighing 60 kg, it is appropriate to consume one banana, or one glass of milk, or three dates. Certainly, the amount of all these foods consumed will vary depending on the individual’s weight and intensity of activity.
While swimming, the sugars that a person has stored the night before and one hour before exercise are burned. But some people may also need to eat some simple food during long activities.
Be Careful If You Get Sunshine
Those who go to the outdoor pools for sunshine in the warm seasons of the year should keep in mind that this may still be harmful. If we go beyond all the effects of sunbathing, the most important thing is the high evaporation of water from the body.
Evaporation of water from the surface of the skin will cause freshness and wrinkles. We recommend avoiding sunshine as much as possible. If someone wants to get sun, they need to be exposed to the sun for a short time. (up to half an hour).
Most importantly, you should use enough water to offset the water shortage. In addition, it is useful to eat some fruits such as watermelon and lemon juice.
Heroes Must Know
Those who are professionally pursuing swimming and take part in competitions should be sure to receive the necessary expert advice from the team specialist.
It must balance the amount of calories intake and consumed. People who plan to compete must provide their body with the sugar they need two hours after training. Providing the body with the water is also crucial for professional swimmers.
When Is The Highest Absorption Rate?
The first two hours after exercise is the best time to refill muscle glycogen and glucose. Those who do professional exercise need to fill their muscle’s glucose source within two hours of swimming. Professional athletes need to utilize protein sources such as legumes, meats and ready-to-eat diets for athletes.
Why Do You Have Body Pain After Exercise?
If the glycogen level in the body’s muscle is low and the person is exercising, he will have muscle pain. In fact, people who complain and develop muscle aches after exercise are because of the lack of muscle sugar in the body. Therefore, those who intend to do swimming exercises need to provide their source of muscle sugars to avoid these pains.
Swimming Nutrition Prohibitions
Those who intend to swim, whether professional or amateur, should not eat fatty, hygienic or bulky foods before training. Eating these foods before swimming can cause gastrointestinal disorders and bloating. There will also be other problems following these disorders. Some banned foods include fatty foods, low-fat foods such as legumes, beef, and other bulky foods.
Swimmers Should Not Overlook The Water
Water consumption is also one of the expert advice for those who do swimming. Certainly, due to the activity, we lose body water level. It is necessary to provide water resources.
You should drink a glass of water one hour before swimming. In addition, you should drink water at other times while swimming. Admittedly, swimming in indoor pools causes less evaporation, and swimming in outdoor pools results in more water evaporating from the body due to sun exposure.
How Much Water Does Your Body Lose?
One way to detect the amount of water lost in swimming is to have the athlete weigh before and after swimming. One and a half times as much water should be used for each kilogram of weight loss after exercise. For example, one and a half liters of water you should consume per kilogram of weight loss after exercise.