There can be so many exercise routines, gym memberships and diet plans you might be considering to start shedding those extra pounds you’ve put on and swimming might not be your first thought in this line.
Well, we are here to change your perception! Swimming is renowned as a fun, yet exciting activity that you can enjoy to cool off your body on a hot summer day. It’s not just a fun and refreshing activity, but also a full-body workout that promotes both physical and mental well-being. But did you know it’s also one of the best ways to lose weight? So, here’s everything you need to know about how swimming can help you lose weight and transform your fitness game. Let’s dig in:
Absolutely! Swimming is an effective cardiovascular workout and helps reduce weight. Being a full-body workout that lets you use arms, legs, torso and even stomach, swimming tones your muscles, making you look lean and fit. Swimming increases heart rate without putting stress on your body and improves strength and the result of all this is, allowing you to manage your weight. It is proved that women who swim for 1 hour, 3 times a week can see significant reductions in belly fat, improvements in flexibility and even strength according to a research in 2015.
In fact, swimming is considered a much better choice compared to usual weight loss exercises. A study shows that swimming helps you lose more weight compared to walking when performed at the same intensity and frequency. So, if you are not a fan of running or any other strength training, swimming is a perfect option to consider as it burns body fat with water resistance.
The amount of weight you can lose swimming depends on several factors, including frequency, diet, and individual metabolism. On average:
Swimming three to five times a week can lead to weight loss of 1–2 pounds per week when paired with a calorie-controlled diet.
Over six months, this could convert to 10–20 kilograms lost, depending on your commitment.
Unlike fad diets or quick fixes, swimming creates a gradual and sustainable approach to weight loss that also improves overall fitness and energy levels.
Swimming is one of the best exercises for burning calories. You can burn anywhere from 500 to 700 calories per hour depending on your weight, swimming style, and intensity. For instance:
Freestyle (moderate pace): Burns 400–500 calories per hour.
Butterfly Stroke (intense effort): Can torch up to 700 calories per hour.
Breaststroke (steady pace): Averages 500 calories per hour.
This high calorie-burning potential makes swimming comparable, or even superior to activities like running or cycling.
Swimming is one of the rare exercises that engages almost every muscle group in your body. Whether you're pushing through the water with your arms, kicking with your legs, or stabilising your core, swimming works your muscles comprehensively. Over time, this increases muscle tone and boosts your resting metabolism, helping you burn more calories even outside the pool.
Swimming isn’t just about physical health, it also strengthens your cardiovascular system. Regular swimming improves heart health, lung capacity, and endurance, making it a great exercise for boosting stamina.
Additionally, swimming is known to reduce stress and anxiety, releasing endorphins that elevate mood and motivation. With a positive mindset, you’re more likely to stay consistent with your weight-loss journey.
Swimming for weight loss is a versatile and low-impact exercise that can suit a wide range of people. Compared to all those high-intensity workouts, swimming is particularly beneficial for:
Swimming is easy on the joints because water reduces the impact on weight-bearing joints. It's ideal for individuals with arthritis, knee problems, or other mobility challenges. The low-impact nature of swimming also allows injured athletes to maintain fitness while avoiding strain on healing areas.
Swimming is beginner-friendly and can be adjusted to match fitness levels. Starting with gentle movements or floating can ease people into regular activity.
The buoyancy of water supports body weight, making it easier to move without straining muscles or joints, making swimming a great option if you are carrying extra weight.
The low-impact nature and cardiovascular benefits make it a safe and effective exercise for seniors aiming to lose weight or improve overall fitness.
Those with conditions like asthma or diabetes may benefit from swimming as a full-body, cardiovascular workout that can be done at a comfortable pace.
To maximise the benefits of swimming for weight loss, it’s essential to follow the right strategies.
Each swimming stroke offers unique benefits, and mixing them up can prevent monotony while engaging different muscle groups:
Freestyle: Great for building endurance and burning calories.
Breaststroke: Focuses on toning the chest, thighs, and arms.
Backstroke: Ideal for improving posture and strengthening the back.
Butterfly: The most demanding stroke, burning the most calories.
Switching between strokes also prevents the overuse of specific muscles and helps maintain motivation.
High-Intensity Interval Training (HIIT) isn’t just for the gym. You can incorporate it into your swimming routine:
Swim at maximum effort for 30 seconds, followed by 1–2 minutes of light swimming or floating.
Repeat this cycle for 20–30 minutes.
HIIT improves your metabolism and calorie burn both during and after your workout.
Consistency is vital when it comes to weight loss. Aim for 3–5 swimming sessions per week, gradually increasing the intensity and duration. Set small, achievable goals to stay motivated, such as improving your lap time or mastering a new stroke.
The body is in the fasting stage during the morning, before breakfast. So, when you go swimming in the morning, the body will change fat deposits into the energy needed for swimming, leading to better results.
Swimming burns a lot of calories when you are just starting out. But, as your skills improve and you become more efficient, your heart rate doesn’t increase much. So, you need to swim faster and harder to keep up your heart rate so that your fat burns up.
Learning proper stroke techniques can help you swim at a moderate pace. Sign up for the nearest swimming class in Auckland to learn the right techniques under expert supervision, despite your age.
The water creates resistance. So, if you are swimming to lose weight, try a few bicep curls with water dumbells in between laps. You can also use kickboards or hand paddles to increase resistance and build strength.
Swimming isn’t just a workout; it’s a lifestyle that improves physical fitness, mental well-being, and sustainable weight loss. Whether you’re looking to shed a few kilos, tone your muscles, or simply enjoy the water, swimming is an excellent choice.
We offer adult swimming classes designed for all skill levels, from beginner to advanced swimmer with personalised instruction to help you build confidence and improve technique.
Ready to start your journey? Enrol in Aqua Artist’s swimming classes in Auckland today! Our expert instructors, welcoming environment, and customised programs will help you achieve your fitness goals while having fun. Reach your fitness goals with us. Contact us now to book your first session!