How to Swim for Weight Loss

Swimming is a popular recreational sport that can be used for weight loss and to improve your overall fitness. Swimming uses mostly your upper body but also provides a great low-impact workout for your heart, legs and lungs. Whether you are new to swimming or do it daily, you can make swimming part of your weight-loss program. The key is to swim vigorously enough and long enough to burn the calories necessary to drop pounds.

Instructions

• 1

  Start slowly. If you are new to swimming for weight loss, start with 10- to 20-minute sessions for three days a week. Gradually build up to 30- to 45-minute sessions for five to seven days a week. By gradually increasing the time, you prevent injury and over-exertion. Set realistic goals. Consider the amount of weight you want to lose and the time frame you want to lose the weight in.

• 2

  Make sure you are swimming and not playing in the water. If you get in the pool, float around, do some handstands and doggy-paddle for a few minutes you are not likely to lose any weight. Perform freestyle, breaststroke, backstroke and other preferred strokes for a consistent period of time.

• 3

  Use variety when swimming to lose more weight. According to shapefit.com, slower swimming can be done over 45-minute sessions and will burn body fat, while high-intensity, fast swimming for 20 to 30 minutes will burn lots of calories and boost your metabolism.