Swimming burns calories, activates almost every muscle and can help reduce body fat – but results depend on pace, consistency and nutrition

Few physical activities manage to burn calories, boost metabolism and activate almost every muscle in the body at the same time as swimming does. An hour of swimming at an easy pace can burn about 500 calories, while more intense forms, such as swimming in the breaststroke or backstroke, can burn up to 700 calories.

The secret lies in the fact that water is about 800 times denser than air and exerts resistance on the body. The muscles face resistance from all directions, while at the same time the water reduces the load on the muscles and joints – an advantage that most exercises outside the water do not offer.

When you decide to choose swimming as a form of recreation, even after the summer holidays are over, it is important to start in the right way. You shouldn’t jump right into the water at maximum intensity and expect to swim for an hour straight on day one.

As Joel Shinofield, professor of swimming at Washington and Lee University in Virginia, explains to Women’s Health, most people feel tired after just four minutes of swimming. This happens because the lungs have to adapt to a different way of breathing, the cardiovascular system works differently, while almost every muscle in the body is activated to move in the water.

This is precisely why you should start gradually. Over time, swimming can significantly improve physical shape and help reduce excess fat, including that in the abdominal area, Telegrafi reports.

First assess your physical condition. Even if you are an average swimmer, you can benefit from this activity, but the time spent in the water should be increased gradually.

Before you start swimming, it is important to warm up your muscles. In this way, you prepare them for more intensive blood circulation and for the load that awaits them during swimming. You can also warm up by walking for a few minutes in shallow water.

Once you get in the water, aim to gradually build up to at least 30 minutes of activity so that after a few weeks you can see results. Remember to take breaks and switch swimming styles to match the intensity to your capabilities.

Ultimately, reducing body fat depends on continuous movement against resistance, exercise intensity and overall energy expenditure, not just on the swimming style you choose.

After finishing the workout, come out of the water slowly so that the body adapts to the conditions outside it and the heart rate decreases. gradually.

For better results, swimming should be combined with a balanced diet and limiting foods rich in saturated fat and excess calories. It should be noted that it is not possible to lose fat only in a certain area of ​​the body, but the general reduction of fat can also affect a flatter stomach.

Source: prizrenpost