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Swimming Workouts for Weight Loss

Sheetal Mandora Jul 27, 2020
Swimming is a sport that not only improves your overall fitness, but also helps you lose weight. Read the story to find specific workouts that you need to perform in order to get results.
Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
Although any kind of physical exercise, including swimming, can help you burn a lot of calories. But if we're talking about losing a considerable amount of weight, then perhaps just doing the swimming workouts may not be enough.
Targeting each muscle group with a collaboration of various exercises along with these workouts will help you lose a considerable amount of weight and tone your body overall. Depending on your daily calorie intake, and the amount of time you spend each day doing these workouts, the results will be beneficial.

Swim to Lose Weight

There are different types of workouts that can be performed inside the pool, all of which can help you lose weight at a steady pace.

Day 1

200m - Warm-up freestyle stroke
300m - Butterfly stroke
200m - Sidestroke
100m - Breast stroke
200m - Cool-down freestyle stroke

Day 2

500m - Warm-up breast stroke
1600m - Pyramid* swimming
300m - Backstroke
300m - Butterfly stroke
300m - Cool-down backstroke

Day 3

300m - Warm-up butterfly stroke
300m - Freestyle stroke
200m - Sidestroke
100m - Breast stroke
100m - Cool-down dog paddle

Day 4

400m - Warm-up butterfly stroke
1650m - Ladder** swimming
100m - Backstroke
50m - Low pace swimming
200m - Cool-down dog paddle

Day 5

500m - Warm-up backstroke
1600m - Pyramid swimming
200m - Low pace swimming
100m - Cool-down backstroke

Day 6

200m - Warm-up dog paddle
800m - Freestyle stroke
200m - Backstroke
100m - Dog paddle

* Pyramid Swimming

This is a type of swimming where you only do freestyle strokes and the meters are counted in a pyramid shape. The structure looks something like this―100m, 200m, 300m, 400m, 300m, 200m, 100m. So without stopping, you will finish 1600 meters of swimming.

** Ladder Swimming

Here, the entire 1650 meters will be counted down. The structure looks something like this―400m, 300m, 350m, 200m, 150m, 100m, 50m, 50m. There are 8 intervals and at every interval, you will change the strokes. So shuffle between freestyle, breaststroke, butterfly, and backstroke.
While executing the pyramid, ladder, and other swimming strokes, it's important that you take a 10-second interval in between. This style of training is the most ideal to get in shape, lose weight, and tone your body. And as for day 7, take a break, relax, and let your body de-stress itself. You've worked really hard for the week; taking a breaking for a day is necessary.
The main thing to remember while doing these workouts is that even though there are many health benefits, just indulging in this exercise routine is not enough. Mixing up workouts won't make you bored of them and give your body a chance to compete with itself.
This trick in turn helps you lose weight quite easily and quickly. Whether you're searching for workouts that work out your abs, arms, legs, thighs, back, or the entire body, these workouts will work if you include proper diet and adequate rest as well.