Swimming is an excellent way to get a great full body workout and jumpstart (or continue) a weight loss journey. Whether you’re a beginner, intermediate or an advanced swimmer, this guide has tips to help you build a workout routine that will help you reach your fat loss goals.
Goals to Setting up Your Routine
Set yourself up for success by first creating SMART goals:
- Be Specific – Select your goal, set a timeline and decide how to measure your success (e.g. 5 lbs lost within 1 month)
- Be Measurable – Break your goal down into manageable goals that can be measured in some way (e.g. gaining one hour of swimming per week)
- Be Attainable – Make sure the goal is realistic for you and something you can actually accomplish
- Be Relevant – Make sure the goal is relevant to your life. It should fit into your lifestyle and be something that you’ll be able to stick to
- Be Time-bound – Give yourself a timeline for your goal so you can stay focused and motivated.
Equipment and Swim Gear
To get started with swimming you’ll need to have the right equipment and swim gear:
- Swimsuit – Make sure you have a swimsuit that fits you properly and comfortable so you can move easily in the water.
- Goggles – Water resistant goggles will help keep your vision clear.
- Swim cap – Wearing a swim cap helps reduce concussion and drag.
- Swim fins – Wearing swim fins can help you move faster, increase your fitness levels, and help you get a better workout.
Swim Styles and Techniques
There are a few different swim styles and techniques you can use to get a great workout and help you reach your fat loss goals:
- Freestyle – Freestyle swimming is comfortable for most swimmers and is considered one of the most effective swim styles for fat loss. Focus on proper body positioning and a long, smooth stroke for best results.
- Breaststroke – With this style you’ll be using most of the muscles in your body and the sturdy kick will help keep your legs burn the fat away.
- Backstroke – This style provides a great upper body workout and can help strengthen your back.
- Butterfly Stroke – This is the most challenging of the swim styles, but with proper technique can help to tone your core and other upper body muscles.
Building Your Workout Routine
Now you’re ready to build your workout routine. Start off with an easy warmup of about 10 minutes, and then begin your swim workout focusing on the styles and techniques you chose. Make sure to take breaks between sets and take advantage of the rest time to drink water and give your muscles a break. Your swim workout should last around 30-45 minutes. When you’re finished with your swim workout you can do a short 5-10 minute cool down to stretch your muscles and help prevent any muscle soreness.
FAQ
Q: How often should I swim to reach my fat loss goals?
A: It is recommended to swim 3 times a week to see results. You can start off with a beginners swimming routine and increase the intensity and length of your workouts as you get more comfortable in the water.
Q: What should I eat before and after swimming to reach my fat loss goals?
A: Before your swim, eat a light and healthy snack like a banana or yogurt. After swimming, focus on eating high-protein foods like lean meat, low-fat dairy, or eggs to help with muscle recovery and repair.
How long should a typical swimming workout last?
A typical swimming workout should last between 30 minutes and 1 hour. Depending on your goals and the intensity of your workout, you may wish to extend your workout for additional time.What tips and tricks can be used to help new swimmers stay motivated and consistent?
1. Set realistic goals. It can be easy to become overwhelmed when starting out so setting achievable short-term goals can help maintain motivation.2. Think of swimming as an adventure. Instead of seeing it as a mundane task, try to spice up your experience and explore different swimming styles and pools.
3. Find a support system. Whether it be friends, coworkers, or family, having someone to share your journey with and help keep you motivated can be very helpful.
4. Track your progress. It can be incredibly motivating to look back and see how much progress you’ve made since you started.
5. Try different activities. Swimming doesn’t have to be just lap swimming. Try doing underwater races, playing games in the pool, or creating a new pool routine.
6. Reward yourself. Small rewards throughout your journey can help boost motivation and increase consistency.
