Remember, the four biggest factors that influence the calorie-torching power of your pool workout are: your body weight, what swimming stroke you use, how hard you work intensity , and how long you swim for duration. Of course, intensity and duration are pretty obvious. The longer and harder you swim for, the more calories you burn, Gagne says. Prefer to keep your workouts on land? Try this minute full-body sesh:. Plus, a larger body size means you have more surface area in the water, which then means you'll face greater resistance and need to work harder to continue moving.
Then comes the stroke you pick. Certain strokes are more technical and expend more energy than others, explains Gagne. Since butterfly involves sweeping both arms up out of the water and straight out in front of you at once while performing a difficult dolphin kick , it's much more exhausting than breaststroke, in which you can leisurely frog kick and pull yourself through the water.
Lucky for you, you don't have to do lap after lap of butterfly it's hard! Incorporate these three strategies the next time you dive in. Steal a move from swimming pros and layer a slightly-loose swimsuit over your go-to Speedo this is called a drag suit or try out gear like hand paddles or fins. You know upping your swimming speed means more calories burned, but you don't have to sprint for 30 minutes straight to see big benefits.
Whether you're crunched for time or building up your stamina, Gagne suggests using interval training. For instance, swim as hard as you can for 30 seconds, then swim at a leisurely pace for 60 seconds, then repeat. Just like HIIT on the tread, breaking up your pool workout this way allows you to maximize your effort and time while improving your performance and burning alllllll the calories.
In an IM a. Try this: Swim one lap of butterfly, then a lap of backstroke, then a lap of breaststroke, and finally a lap of freestyle. Use the strokes that feel easiest to you as recovery, or do a few laps of leisurely breaststroke or backstroke after your IM to recover before repeating. The bottom line : How many calories you burn swimming depends on your weight, effort level, stroke, and workout time.
However, you can generally expect to burn somewhere around calories in 30 minutes of high-effort swimming. If calorie burn is your main goal, swimming is a great option. Share your goals with with us on Facebook , Twitter , and Instagram! For more swimming tips, Workouts and resources, download the MySwimPro app! Very informative write up!
I browse your blog fairly often and you always post great stuff. I shared this on Facebook and my followers really enjoyed it. Keep up the good work! Search for:. Your weight affects the number of calories burned, with heavier people expending more than lighter ones when doing the same exercise. Because most people are unable to do butterfly continuously, crawl or freestyle is the most effective swim stroke, burning between and calories per hour.
Interestingly too, women, regardless of their skill level and weight, typically use fewer calories per mile than men because of their higher body fat percentage. They naturally stay afloat without having to burn calories doing so. Whether you splash around burning calories an hour, or expend calories per hour perfecting your butterfly stroke for hard-core competition, any swimming burns calories.
In fact which ever sport you enjoy is the one which will burn the most calories for you in the long run.
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