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About Swimming to Lose Weight

by Anna Dyer

Overview

Swimming is an excellent exercise option for fitness and weight loss: Just about anyone can participate, regardless of age or fitness level. Swimming is an aerobic, low-impact activity, which means you can burn fat and calories without stressing your joints. In addition to weight loss, swimming is good for your heart. According to the American Heart Association, aerobic exercise, such as swimming, can account for a 60 percent improvement in cardiovascular health.
Equipment

Choose a swimsuit that is comfortable and non-restrictive. You may consider a pair of swimming goggles to help protect your eyes from pool chemicals as well as a swim cap to care for your hair and keep the pool clean. Additional items, such as fins, flotation devices, hand paddles and kickboards can add variety and fun to your swimming routine.

Getting Started

Start your swimming program with 20 to 30 minute sessions and gradually increase the sessions to 30 to 60 minutes. The American Heart Association recommends 30 to 60 minutes of exercise three or four times each week. However, it is a good idea to start with just a few sessions a week, increasing days as you feel comfortable. Don't hesitate to take a break while swimming, by either treading water until you catch your breath or simply by holding onto the edge of the pool for a few seconds.
Monitor Yourself

Monitoring your heart rate while swimming can help to ensure that you reach your target heart rate for weight loss and also prevents overworking. For adults who have no medical history of heart conditions, maximum heart rate can be calculated by subtracting their age from 220. To monitor yourself, count the number of heart beats for 20 seconds and then multiply the number of beats by three. For the most accurate heart rate, consult your doctor.
Speed

Even if you do not meet your target heart rate, swimming is still good exercise. Start slow and keep a pace that is comfortable for you. As you gain strength and stamina, challenge yourself to swim faster but still within your comfort zone.
Considerations

Avoid eating a large meal before swimming, as it can cause muscle cramping and will also weigh you down as you exercise. It is a good idea to eat a high protein snack after swimming, to help your muscles recuperate at a faster rate. Finally, like any form of exercise, consult your physician about your new swimming routine for help setting realistic weight loss goals and to ensure your overall well-being.