How to lose weight by exercising in the pool: how much and how to swim

How much and how to swim to lose weight. The coach answers

How much and how to swim to lose weight

This is one of the most energy-intensive sports.

How many calories can you burn in an hour of exercise? What is the best style of swimming to lose weight?

The water program instructor answers.

Many people mistakenly believe that swimming is not as effective for weight loss as, for example, running. In fact, this sport not only tightens the figure, but also brings real benefits to the whole body. We show you exactly how water training will help you stay in shape.

How many calories can you burn in an hour of exercise

Long-term physical activity is ideal for people who want to lose weight. And swimming is one of them. Exercising in water not only has a beneficial effect on the body, but also helps in weight loss. However, to lose excess pounds, passive swimming will not suffice. This is due to the fact that after swimming, many feel very hungry and easily return the calories spent in the pool. Moreover, often after swimming a person feels tired and does not resort to excessive physical exertion.


Mikhail Sokolov

Mikhail Sokolov

trainer-expert of water programs Pride Timiryazevskaya

To lose weight in the pool, you need to swim for at least 40 minutes, the more the better. Choose a rhythm for yourself so as not to make long stops. Start with twice a week and then gradually increase the number of sessions. If you want to lose weight, it is ideal to go to classes three to four times a week. For a continuous hour of swimming, a man weighing 70 kg can burn about 500 kcal, with high intensity – up to 700 kcal.

Four classes a week will help you lose about 1.5 kg per month. Studies show that those who swim for 60 minutes three times a week see the first significant results in just 12 weeks. Unlike, say, walking or running, swimming creates extra resistance, making you lose weight faster. Do you prefer less intense activities? Not scary. Swimming at a moderate pace for 30 minutes burns about 250 kcal, and breaststroke – 367 kcal.


What is the best style to swim to lose weight

Michael: I recommend swimming with different strokes because this way the load falls on different muscle groups. When crawling, the muscles of the arms, shoulders and back will be involved, breastfeeding helps to train the muscles of the legs and buttocks, when swimming with a butterfly, mainly the arms are involved. I advise you to try alternating front crawling, kicking chest and back. This way you will be less tired and will be able to swim significantly more in a workout.


The main advantage of swimming is the minimal risk of injury. Being in the water, you do not risk falling or twisting your leg, your back and knees are relaxed. In addition, this sport is good for the back, heart and lungs. Anyone can practice swimming – there are virtually no contraindications. However, to train intensively in the pool and see the result of the workout, you must first learn how to swim correctly, and not just stay in the water. You can always contact a swimming instructor for help.

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