Swimming is a versatile and low ineffective exercise that burns calories, which is an excellent choice for everyone who is looking for sustainable and pleasant physical activity. In contrast to exercises with a high impact that can strain your body, swimming offers a gentle but effective training that is suitable for all body shapes, sizes and fitness levels.
As a full -body exercise, swimming also supports cardiovascular health and improves muscle duration and strength. During swimming, the resistance of the water means that each blow and steps the muscles without wear on their joints, which is often associated with other forms of movement.
Adding swimming to your fitness routine can burn calories, help weight management and offer stress -reduced training. It is also accessible and has a slight risk of injury. This makes it an ideal choice for people with arthritis, osteoporosis or people who recover from injuries. Learn more about how many calorie swimming burns and its advantages for physical and mental well -being.
Factors that influence the calories that were burned when swimming
As with any physical activity, the number of burned calories from person to person can be very different. How your body uses energy during training, your body type and the type of swimming can also influence how many calories you burn.
You can even optimize your workouts for maximum calorie burns by optimizing your level of effort or duration. Here you will find a closer look at what affects your calorie expenditure in the pool:
- Swimming stroke: Not all swimming strokes are the same in terms of calorie burn. Different lines require different effort levels. For example, strong strokes such as the butterfly burn a considerable amount of calories due to the intensive full body movements. While leisurely strokes such as breaststroke still offer a good calorie fire, they may not be as intense as the butterfly or freestyle.
- Body weight: People with a higher body weight burn in physical activities, including swimming, more calories, since more energy is required to move a larger mass through the water. If you move more mass, the body works harder and burns more calories.
- Intensity: The effort you have put into your swimming affects the number of calories that you burn. Swimming in faster or with greater effort increases your heart rate and the total energy consumption of your training. Swimming meetings with high intensity can significantly improve calorie burning and make your time in the pool for weight management and cardiovascular fitness even more effective.
- Duration: After all, the time when you spend swimming is crucial for determining your entire calorie burn. Of course, longer swimming lead to higher calorie effort because the body is active for a longer period of time. If you include longer sessions or increase the duration of your swimming, you can burn more calories and achieve fitness goals such as weight loss or improved endurance.
Estimates of the calories burned in swimming
Swimming is not only a refreshing way of staying fit, but also an efficient calorie -burning exercise. The number of calorie -burned calories during swimming varies significantly on the basis of the hub used, the intensity of your training and body weight.
However, remember that these numbers are estimates and that the actual calorie expenditure can vary depending on the individual factors. Below you will find estimates with METS (or metabolic equivalent tasks) of certain swimming activities for a 150 pound person for over an hour. For personalized estimates, consider a MET Calorie computer that takes into account your specific weight and duration of your swimming session.
MET formula for measuring energy costs
In order to calculate the calories burned per minute, it is common to use the MET formula (Met X body weight in kilograms x 3.5). However, mead values do not take into account individual differences such as body mass or movement efficiency, so that the actual energy consumption can vary.
| To swim | Level of intensity | Calorie burned per hour (150 pounds) |
|---|---|---|
| Water | Moderate | 272 calories |
| Non-round swimming | Light | 408 calories |
| Back swimming | Easy to moderate | 476 calories |
| Back swimming | Moderate to violent | 680 calories |
| Crawl/freestyle | Easy to moderate | 594 calories |
| Crawl/freestyle | Moderate to violent | 716 calories |
| Breaststroke | Easy to moderate | 379 calories |
| Breaststroke | Moderate to violent | 737 calories |
| butterfly | Easy to moderate | 748 calories |
| butterfly | Moderate to violent | 988 calories |
Additional considerations
These estimates offer a general idea of how swimming can be useful to burn calories. For example, a moderate butterfly stroke can burn up to £ 748 per hour for a person with a weight of around £ 150, which makes it one of the highest calorie strings.
How intensely a certain speed or distance feels for you depends on your fitness level and has a significant impact on the total number of calories you burned. Other aspects that influence calorie burning when swimming are body weight, the condition of the water and all tools used.
Body weight
The Medical School in the Harvard estimates that for 30 minutes a person has assigned around 180 calories at birth with a weight of £ 125. In the meantime, those who weigh £ 155 burn around 252 calories about 216 calories and those who weigh £ 185.
The reinforcement of the activity to strong lap swimming significantly increases calorie burns for the same duration. In this case, a 125-pound person who was assigned to women at birth is spent around 300 calories. A 155 pound woman will use about 372 calories and an 185 pound woman will burn almost 444 calories.
Swimming conditions
It is also worth noting that swimming in natural water bodies such as oceans, rivers and lakes can increase calorie expenditure due to factors such as power resistance and temperature that may have to work harder.
Swimming in colder water can also increase calorie expenditure because your body has to work harder to maintain its core temperature. This thermogenic effect means that cool pools or open water swimmers can lead to higher calorie burn compared to swimming in warmer water.
Swimming tools
Certain types of devices can also affect calorie burning. The use of swimming tools such as fins, paddling or kickboards has an impact on calorie burning by increasing the resistance in the water and requiring more efforts to move at the same speed or cover the same distance. To be able to add intensity can lead to higher calorie expenditure during the swimming session.
Do not skip the activity of the weight camps
Swimming causes several muscle groups across different lines and contributes to muscular health. Due to the buoyancy of the water, however, it is less effective to build muscle mass than land -based exercises. To get optimal health, they include muscle growth and strengthening practices.
How to use information about calorie burning
Understanding how many calorie swimming burns are a powerful tool to create and achieve your fitness goals, e.g. By knowing the estimated calorie burning of various swimming lines and intensities, you can adapt your swimming routines to your destinations.
For example, if you strive for weight loss, you may be able to concentrate on longer sessions of strong strokes such as butterfly or freestyle to maximize the calorie expenditure. If your goal is to build up perseverance, you can include a variety of strokes with moderate intensity, concentrating on increasing the duration of your swimming over time.
Online calculators and fitness trackers are useful to appreciate the calorie burning more precisely. These tools often enable them to enter individual factors such as weight, age, swimming duration and stroke type, so that they enter a more personal estimate of their calorie expenditure and the way in which they fit in the rest of their routine. If you use this data, you can adjust your workouts to stay up to date with your fitness goals.
Conclusion
Swimming is an excellent exercise to burn calories and to improve overall fitness. It offers an effective combination of cardiovascular work, muscle reinforcement and endurance building, all within a complete full body training.
However, it is important to remember that the results of the individual calorie burning vary. Advice with a medical specialist or a certified personal trainer can give instructions to ensure that your swimming routine is effective and matches your health and fitness goals. Many fitness trackers and apps have detailed calorie burning calculators to swim so that they can finely correct their workouts.
