There is simply no other way: if you want to lose weight through physical activity, you must be patient and prepare for liters and liters of sweat. However, it will be nicer, not to mention more effective, if you enlist (liters and liters) of water as your ally, and sign up for some exercise in the pool. What is the best way to work out in water? Which "aqua activities" are worth giving a try with your MultiSport card?
Swimming – how many calories will you burn in the pool?
A lot has been said that swimming is one the safest sports in terms of risk of injury because working out in water puts no strain on the skeletal system. What's more, this form of physical activity is recommended both as a way to prevent health problems and as a form of physiotherapy after spinal injury or when excessive strain is put on joints, for example in overweight individuals. The benefits of swimming are naturally related to the buoyant force which acts on every body immersed in water. As a result, when exercising in water we feel lighter and less tired, even though our muscles in motion work just as intensely as during exercise "on dry land". No wonder, then, that swimming is among the most popular sports activities in the weight loss process. In addition to bringing great benefits to overweight and obese people, swimming is recommended, for example, to pregnant women who want to maintain their optimum body weight.
The amount of calories burned when exercising in the pool depends essentially on four factors: body weight, exercise time, pace, and preferred swimming style. Scientists from the American College of Sports Medicine even calculated the exact number of calories used up during one hour of exercise, taking into account the swimming speed and body weight of swimmers.
Based on their findings:
- a person with a body weight of about 60 kg, swimming freestyle, burns approximately 400–600 kcal (depending on swimming speed);
- a person with a body weight of over 90 kg loses approximately 650 kcal while swimming freestyle at a slower pace, and as many as 900 kcal when swimming faster.
What's the conclusion? The more you weigh, the more calories you will burn regardless of the amount of time you spend swimming. In addition, you greatly improve your heart's performance, boost your metabolism, increase your fitness level, sculpt your figure, and relax in water – that's a lot of good stuff packed into one activity!
[Translate to English:]
Pływanie – ile kalorii spalisz na basenie?
Wiele się mówi o tym, że pływanie to jeden z najbezpieczniejszych sportów pod kątem ryzyka kontuzji, ponieważ wysiłek fizyczny w wodzie nie obciąża naszego układu kostnego. Co więcej, taka forma aktywności jest wskazana zarówno w profilaktyce problemów zdrowotnych, jak i w trakcie fizjoterapii po urazach kręgosłupa czy przeciążeniach stawów, związanych m.in. z nadwagą.
Wiąże się to oczywiście z faktem, że na ciało zanurzone w wodzie działa siła wyporu, co sprawia, że czujemy się lżejsi i mniej się męczymy, mimo że nasze mięśnie w ruchu pracują tak samo intensywnie, jak podczas wysiłku „na lądzie”. Nic więc dziwnego, że pływanie to jedna z najchętniej podejmowanych aktywności sportowych w procesie odchudzania – jako szczególnie przyjazna osobom z nadwagą i otyłością, ale także np. kobietom w ciąży dbającym o zachowanie optymalnej masy ciała.
To, ile kalorii spalisz podczas treningu na basenie, zależy w zasadzie od czterech czynników: masy ciała, czasu treningu, tempa oraz stylu pływania, który preferujesz. Naukowcy z American College of Sports Medicine obliczyli nawet dokładne wartości zużytych kcal podczas godzinnego wysiłku, uwzględniając tempo pływania oraz masę ciała pływających.
Okazuje się, że:
- osoba o wadze ok. 60 kg, pływając stylem dowolnym, spala ok. 400-600 kcal (w zależności od tempa);
- osoba ważąca ponad 90 kg traci ok. 650 kcal przy wolniejszym tempie w stylu dowolnym i aż 900, jeśli porusza się szybciej.
Wniosek? Im więcej ważysz, tym więcej kalorii spalasz, niezależnie od czasu poświęconego pływaniu. A w dodatku znacząco poprawiasz wydolność serca, pobudzasz metabolizm, ćwiczysz kondycję, rzeźbisz sylwetkę i jednocześnie relaksujesz się w wodzie – same przyjemności!
Where and how should you swim to lose weight?
What is the best place to swim? Our advice is: take a dip wherever you can. During the summer, take advantage of nice weather and natural water bodies (with guarded swimming areas), but also use your MultiSport card which gives you access to open-air swimming pools or attraction-packed water parks. However, if you want to get regular swimming exercise, opt for an indoor swimming pool . To incorporate swimming into your weight loss routine, find a pool using the MultiSport sports facility search function and set aside time for exercise 2 or 3 times a week.
Don't jump into deep water straight away. When you get started with swimming, your goal should be no more than half an hour of training at your preferred pace and style. As your physical fitness improves, you may extend your pool sessions and improve your technical skills under the eye of an experienced swimming instructor.
Are you not a swimmer? Go for water aerobics!
All right, but what if you can't swim or are afraid of deep water? There are alternative swimming pool activities such as aqua aerobics or the new "it" thing aqua zumba. Exercise in water has all the advantages of cardio workout. It makes your muscles more flexible, improves coordination and fitness levels, builds strength in your heart and lungs, and contributes to weight loss because your muscles work harder to overcome water resistance! This type of physical activity – often with music and in a motivated group – is a great way to start you off on the path to your dream body shape, whatever your age and current fitness level.
However, before slipping into your swimsuit or trunks remember a few key points.
- Incorporate regular training into your weekly schedule – occasional swimming, even very intense, will not contribute to body weight reduction.
- If you want to get slimmer, workout alone is not enough. You must switch to a healthy diet – for example with our Diet Creator, available for free with your MultiSport card.
- After exercising in water, have a healthy and nutritious snack to avoid post-workout hunger pangs – there's a lot of truth in the saying that swimming is terrific for burning out calories.
- Add variety to your water workout: change swimming styles and sign up for aqua fitness classes – and if you're not a confident swimmer, work with a swimming instructor.
Check out the list of sports facilities available with your MultiSport card today. Make a positive change to your health and well-being!