braindamage351

The last time that I was in a pool, I did 20 laps back and forth. I definitely felt it, but I'm not sure whether this will just tone my muscles a little bit or actually help me to lose weight.

Is swimming actually enough to lose serious weight? If so, how much would I have to do every day?

winsecure

Swimming is awesome excercise... one of the best out there for cardio workout. Even better since its virtually zero impact... it won't kill your joints.
Swimming can definitely help you to lose weight... but I'd suggest adding it with eating right and weight training for much faster results

Trisk

Considering that it's a great aerobic excersize, it will help you lose weight, but, like winsecure said, you need to pair the workout with other things (like eating healthy) if you're serious about it.
As for how much you should do - as much as you can do . Don't overwork yourself because all that will do is make you too sore to work out in the days afterwards. Then again, don't do so little that you're barely breaking a sweat (hmm...i guess sweat isn't a good word here since you'll be swimming in water ). So...just do as much as you can. You should be able to feel when it's a good time to stop.

st33lr4t

the only way you are going to lose weight is burning more calories then you consume. swimming is an excellent way to burn calories. if your looking for maximum weightloss gains look into HIIT (use google) and taylor it to fit your needs.

highthief

I recall a study that said swimming - while great exercise - was inferior to other exercises like running, cycling, rowing, skiing and aerobics as a fat reducer. I'm not sure if it had to do with the lack of thermogenics (IE you don't really sweat while swimming or raise a core body temperature much which diminishes fat loss) or what. This study was from about 10 years ago.

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Kazic

One thing to note. If you are swimming in a clorinated pool with poor ventelation, you could cause breathing problems in the long run. But most YMCA's have fresh water pools so this is becoming less of an issue.

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limey

Swimming is an excellent source of cardio and conditioning. As said before, it is extremely low impact on your joints and, unlike running, it hits more body parts. It will give you only slight muscle tone but it hits most groups especially the back, shoulders and thighs.

Nazggul

Comparing swimming to running and biking, I'd have to say that it is easiest to get your heart rate up from running, biking, then swimming, in that order. Sweating has little to do with serious weight loss, that is only water weight that you will (and should) put right back on once you rehydrate yourself. And, by the way, you do sweat when you swim.

If you do choose swimming as your preferred exercise to lose weight I would work your way up to using zoomers and paddles or swim gloves. Contrary to what you may think, these tools will increase resistance during the swim and actually make you work harder while maintaining good form. Also, try to get into a masters program. Nothing is better for motivation that swimming with groups and having a screaming raving lunatic coach shouting at you from pool side to move yer arse. ;-)


EDIT:
I thought I would throw in a basic interval workout for you to try. I still do this one once in a while. Distances are in meters. Typically you are swimming in a 20 or 25 meter pool, if you're lucky you have access to an Olympic sized pool, 50 meters:

Warm up:
200 Free
200 Back (losens the shoulders up both front and back)

Set #1
4 x 50 @ hard pace :40 (30 seconds rest between)
400 easy

Set #2
4 x 50 @ hard pace :40 (30 seconds rest between)
300 easy

Set #3
4 x 50 @ hard pace :40 (30 seconds rest between)
200 easy

Set #4
4 x 50 @ hard pace :40 (30 seconds rest between)
100 easy

Drills:
200 Kick
200 Pull


I usually sub the 50 meters for 100's, but to get closer to the HIIT type workout that others have mentioned you will probably want to stick with the 50.

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cykul

Good workout for starters. I swam for about 13 years through high school. Make sure you are using good technique, like alternating sides when breathing doing the freestyle (front crawl). If you just breath on one side, one of your arms will get stronger and one of you shoulders will take all the strain and begin to hurt. I learned this the hard way. Always have a purpose when swimming for exercise. The clock is there for a reason, use it.

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Yakk

What does :40 mean? 40 seconds per what? What does "30 seconds rest between" mean? Between what?

Ie:
4 by 50 m at a hard pace, ":40", and "30 seconds rest between".

50 m in 40 seconds, then rest 30 seconds, then 50 m in 40 seconds, rest 30, 50 in 40, rest 30, 50 in 40?

Sorry, the lingo isn't something I'm used to.

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Last edited by JHVH : 10-29-4004 BC at 09:00 PM. Reason: Time for a rest.

Nazggul

You got it. The time may vary depending on what your conditioning is. :40 may be easy for some but hard for others. Find the right speed that is a hard pace for you and work with that. :40 is a good target to start with, then adjust up or down from there.

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greyeyes

I just try and keep it easy personally, doing twenty minutes a day, rest if I need to just as long as it isn't a long break. It's helped me tone and loose excess fat weight but I also eat right which is a really good life choice if you ask me. Both swimming and eating right is the perfect way to go if you ask me.

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schUsseln

I'd put them at running, swimming, cycling - keeping in mind that it takes longer to get into good, fast swimming shape than any of these.

With that in mind, this workout is way too intense if you're just begining. I'd say spend a few days working on 1000 meter sets. Maybe 5x200 to see how you feel. Take them easy - then work up to this.

I'm not a freak for working out - maybe three times a week. But I'm in okay shape (just did a smokin 10 mile mud ride this am!) And I used to swim AAU - and would do more than this daily. But today, I couldn't manage this workout without a few weeks buildup...I'm a racer though, so maybe it's the pace that's killing me.

50 meter pools really make the workout less tedious too, so if you've got access to one, I *highly* recommend using it. For some reason the university I work at won't ever let us use the pool if it's set up off the 25 yard lanes ....

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