How much time should you swim per week to lose weight?

Surely you have ever heard that swimming is one of the most complete and beneficial exercises you can dor. In fact, many people start with the pool when they want to lose weight and live a healthier lifestyle. According to him, “swimming is a type of exercise that works almost every muscle group in the body.” Felipe IsidroProfessor of Physical Education and Head of Physical Activity Department at PronoKal Group.

However, is swimming really effective exercise to lose extra pounds What do we want to get rid of? How should we practice this so that it will allow us to lose weight. This expert gives us the keys to getting the most out of this type of aquatic exercise.

What happens to your body when you swim

Since it is a discipline that mobilizes the entire body, the expert explains that “it is a regular practice.” “improves strength, endurance and joint range of motion”. Additionally, he explains that since the sport is performed in water, it is considered a “type of exercise with very low risk of impact injurieswhile improving cardiovascular and pulmonary function“.

Here’s How to Swim to Burn Fat

Now, if your initial goal is to lose weight through this activity, Isidro emphasizes that “the body begins to oxidize fat during exercise, depending on its intensity and duration.” In general, he explains that “the higher the volume and therefore moderate intensitythe body makes maximum use of fat as an energy source.”

On the other hand, the exercise expert believes it is important to remember that “the accumulation or loss of fat mass also depends mainly on our diet and metabolic flexibilitythat is, the optimal use of our energy systems.”

Fast and slow intervals

“Swimming is always good for your health,” says this expert, but points out that “for maximum fat loss, it is advisable to do this at intervals of varying intensityThat is, the expert recommends alternating “periods of faster and slower swimming.” pay attention to the technique we use and breathing, as it increases “exercise efficiency and reduces fatigue.”

Weekly frequency

Felipe Isidro assures that “to lose weight optimally, it is recommended to at least swim for 30 to 60 minutes 3-5 times a week” And for him, “the key is to maintain consistency and gradually increase intensity and distance as your fitness improves.” Likewise, the expert recommends supplementing swimming with other exercises.”strength and cardio exercises in an earthly environment”with the goal of maximizing weight loss as much as possible.

The importance of proper nutrition

“For lose weight To stay healthy while swimming, it is advisable to eat a balanced diet that includes a variety of foods,” says the expert. However, he points out that a regular diet should be rich in fruits, vegetables and lean proteins – such as chicken, fish and legumes – and reduce added sugar and saturated fat as much as possible This is also a key point.

In addition, the physical education expert considers it necessary”maintain adequate hydration before, during and after swimming, as activities in the water can make it more difficult to feel thirsty.” assistance from a nutritionist or specialized doctor create a customized plan that adapts to our specific needs.

Best time to swim

If you’re wondering if there is any time of day better for losing weight, know that this is what This will depend on your pace of life and personal preferences.. “The best exercise is the one you do,” recalls Isidro, emphasizing the importance of maintaining a healthy goal over time. And a physical education expert believes that “the main thing is “choose a moment that will allow you to maintain regularity in your practice”.

“Pick a time of day that works best for you to swim. It is important to maintain regularity to achieve results.”

So you just need to find the best time of day to maintain your water exercise routine in the long run. “Many people believe that swimming is the first thing in the morning. helps them activate metabolism and activity for the rest of the day. Others prefer to swim in the afternoon or evening, e.g. way to relieve accumulated stress“, explains the expert.

Exercise for all types of people

“Swimming is one of the safest exercises suitable for most peopleincluding people who are overweight or have problems with blood vessels or joints,” explains Felipe Isidro. However, he recommends that people who have serious heart disease or breathing problems, such as severe asthma, consult a sports doctor before starting a swimming program.

“It is also important to make sure that the person feel comfortable in the aquatic environment and have adequate skills to avoid the risk of drowning or surviving a disaster,” the expert warns.