Swimming is a unique sport. It involves all the basic muscle groups, beneficially affects the vital functions of the heart and lungs.
For comparison: you will burn the same amount of calories at breaststroke or backstroke and brisk walking (slow run).
Therefore, it is very strange that swimming uses much less more popular with losing weight than other types of physical activity.
- Swimming for weight loss: reviews and research by scientists
- Can I lose weight by swimming in the pool?
- Why are there differences in swimming research for losing weight?
- To summarize: does swimming help lose weight?
- How to swim in the pool to lose weight?
Swimming for weight loss: reviews and research by scientists
Professor Louise Burke, Head of Australian Department of Nutrition Institute of Sports, claims that, despite the equivalent cost energies during training, swimmers, for the most part, have more significant reserves of adipose tissue in the body, unlike runners or cyclists.
“Many well-known female swimmers are forced to fight fat, and it really is. In addition to daily grueling training in the pool, they have to do and Earth sports are both running and a bicycle. One swimming a long time ago has already shown its ineffectiveness in losing weight – here you need complex, “says Burke.
Current opinions on the benefits of swimming vary significantly. Some experts argue that this is one of the most effective ways to lose weight, others empirically show that swimming should be part of a comprehensive program for losing weight, and not be an independent type of activity.
Try using a tummy tuck to losing weight.
One study published in the American Journal of Sports Medicine claims women are known to have even scored weight after a special 6-month swimming program.
Another study is known, significant in its results. Professor Grant Guinap compared 3 exercise programs: walking, cycling and swimming. Each activity began with 10 minute warm up. And every week the duration of the lesson increased by 5 minutes, until it became equal to 60 minutes.
People who followed the walking program lost weight on 8 kilograms, cyclists dropped 9 kilograms, and swimmers – only 2 kilograms.
In other words, the most effective sport for losing weight is cycling.
But that’s not all.
Can I lose weight by swimming in the pool?
In a similar study by the University of Utah, scientists found that swimming is as effective as exercises for weight loss on land.
38 middle-aged women were divided into 3 groups:
- Walking Group
- Swimming group
- Aerobics group
After 13 weeks of training, all groups dropped about 6 kilograms. There are no significant differences between the groups was observed, and the results of swimmers were no worse than others.
Why are there differences in swimming research for losing weight?
Now we will analyze.
The standard temperature in the pool is 25.5-27.8 degrees.
In the first study, where participants gained weight, they swam in outdoor pool, where the water temperature ranged from 23 to 25.5 degrees. It’s pretty cold.
But in a study at the University of Utah, the water temperature was 27 degrees, which is much closer to the temperature of most pools heated.
Is water temperature really that important?
It turns out that yes. Swimming in cold water stimulates appetite.
Many people feel severe hunger after bathing in the cold water. And as a result, they simply cover all the calories spent new, eating after swimming, thereby nullifying everything the benefits of this physical activity.
Florida State University conducted a study in which a group men was engaged in swimming first in the pool with cold water (20 degrees), and then – in a pool of warm water (33 degrees). The duration of each lesson was 45 minutes. After graduation classes men allowed to eat as much food as they want, without any restrictions.
I must say that they spent about the same amount of calories the amount, despite the temperature of the water, is 505 calories (warm water), 517 calories (cold water). But the most interesting thing was that after a swim in cold water the energy value of the accepted food was an average of 877 calories, which is 44% more than after workout in warm water.
To summarize: does swimming help lose weight?
Remember that when you lose weight, you should spend more calories, than taking them with food. Otherwise, they will not help you. lose weight no training.
How to swim in the pool to lose weight?
If you like swimming, swim and do it with pleasure! Much better and more useful to deal with that kind of sports that are close to you and enjoyable. Forcing to nothing good will not. The only thing, take advice – do not swim in cold water pool! Otherwise, a feeling of brutal hunger after You will be provided with training, but we don’t need it at all.