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Swimming For Weight Loss — Take a Dive Into Fitness


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

swimming for weight loss
Most people have heard of Michael Phelps and his 22 Olympic gold medals. It’s difficult to watch him, or any competitive swimmer in action, without being convinced that swimming is good for you. Of course eating 12,000 calories and trying to follow his workout routine is not possible for the average man. But that doesn't mean that you can't use swimming for weight loss.

swimming for weight lossIn fact, you may be surprised to learn that it takes more effort to swim 2 miles than it does to run it. The reason is simple — swimming is a form of resistance training. The next time you’re watching your kids playing in the pool, join them!

The recommendation for exercise is 150 minutes of moderate exercise per week, and whether you swim for this time or just some of this time, there is no doubt that swimming for weight loss is an effective means of staying active.

To use swimming for weight loss, try to find 30 minutes, every other day. The perfect accompaniment to your swimming schedule is to alternate it with the 24-minute workout.

Should you need any extra inspiration, then join the FF30X today to discover eating tips and other exercise routines. With FF30X you'll also get the support of other men who are trying (and succeeding) in losing weight. If they can do it, so can you!

Short & Long Terms Benefits Of Swimming

I love swimming and its part of my weekly routine. However, even I didn't realize just how beneficial it was until I looked into it further. You will be as surprised as I was!

  • Whole Body Workout

fat loss workouts for menSwimming works every muscle in your body. It takes every muscle to keep you moving through the water while breathing properly. Working these muscles, with the resistance of the water, you will tone your muscles, build your strength, and even improve endurance. You’ll also be increasing your heart rate, without the risk of injury that is associated with impact exercises like running.

  • Cardiovascular Benefits

You need to take deep breaths and really get your heart pumping while swimming. This increases your lung capacity and helps your heart to beat stronger and more effectively.

Studies also show that swimming can reduce your risk of an early death! It is believed that this is connected to the reduction of lipids in the bloodstream, but further research is needed to determine the exact reasons. It will certainly make you feel good.

  • No Impact

As you age, you can lose muscle and bone mass, which is linked to testosterone loss and a lack of exercise. While you’re looking to rebuild muscle and bone strength you can still enjoy swimming; it is a non-impact exercise which means the risk of injury is dramatically reduced.

It can even help you to recover from injuries.

  • Calorie Burn
weight loss program for men over 50
Number of calories burned in a day for men

It probably won’t come as a surprise to you, but swimming is an effective way to burn calories. In fact, an hour swimming will burn nearly as many calories as an hour running, without the injury risk. The exact number of calories you’ll burn will depend on your current weight and the speed you swim at. The average man will burn approximately 446 calories in an hour.

  • Quality Of Sleep

Most exercise helps you to sleep better simply because you have worked your muscles harder and they need time to recover. Men who have started swimming and previously been poor sleepers have reported a dramatic change in their ability to sleep. This offers an array of other benefits including the opportunity for your body to rebalance its hormones and reduce your appetite hormone while increasing the hormone that makes you feel full.

  • Improves Your Mood

Any exercises cause the release of endorphins in your body, that’s what makes you feel so good when you finish. Swimming for weight loss will release these endorphins and improve your mood/outlook on life.

  • Stress Release

meditation techniques for stressWhen you’re swimming, you are unlikely to be thinking about anything else. This will give your body the chance to de-stress and switch off from the hectic pace of the modern world. Stress is very dangerous for your health, so swimming for weight loss is going to improve your health in more ways than one!

  • Fun With Kids

It can be difficult to fit exercise into your schedule when you have work, a house to maintain and children that want to play. However, swimming is the perfect activity to do as a family and beneficial for everyone. You’ll be teaching your child to be active from a young age. That’s an amazing gift to give them for life.

You should be able to join your local pool for a reasonable rate with a family pass making swimming an enjoyable and affordable way to lose weight.

  • Life-Saving Skill

It may not help with weight loss, but the ability to swim could save your life or help you to save someone else’s. Swimming is a skill that everyone should develop; it really can make a life-changing difference.

  • Improves Goal Orientation

napkin with long-term goals weight loss protein powderWhen you start swimming, you’ll quickly want to start setting yourself small goals, such as completing two lengths of an Olympic size pool. This is natural and a great way to boost your fitness and weight loss achievements.

However, it will also adjust your mindset outside of the pool. Without realizing it, you’ll be setting yourself small goals and achieving them in every area of your life.

  • Brain Power

A surprising benefit of swimming is increased brain power! Studies have shown that swimming, along with many other aerobic exercises, actually increases the size of your hippocampus. This is the part of the brain that deals with learning and memory!

It can also help to reduce any inflammation in your body and insulin resistance, allowing your body to focus on growing new brain cells! I said there were surprising benefits!

  • Cost

We've already noted that the cost of membership to a swimming pool is generally not prohibitive. However, it is also worth noting that you need no special equipment to swim, just a pair of trunks and perhaps some goggles.

It doesn't matter what age you are you can start swimming for virtually no cost!


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