Friday, September 25, 2015

Lose Weight by Swimming - Schedule and Exercises

There are several good activities and sports available for losing your excess weight. Swimming is one of them. It has been proven that an hour of swimming burns 500 calories.

What are the benefits of swimming to aid weight loss?
Swimming burns calories, so helps you lose weight and swimming for weight loss has been regularly praised for its cardiovascular health benefits,especially for old people
As swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout.
Any exercise that makes you breathe a little heavier is good because it means your body is working hard!  As your heart and lungs get stronger you will be able to go for longer before you get tired, your resting heart rate will decrease and blood pressure will lower.

Will swimming improve strength?

Swimming provides constant resistant training as you are battling against the water to propel your body forward. This makes it excellent for increasing strength especially in the upper body.
As your swimming progresses you will build muscle which in turn burns fat. So calories will be burned as you swim, plus you will burn more calories as your swimming improves.
You will also burn an increased amount of calories even after the exercise is finished as your body uses energy to recover and rebuild muscle tissue.
Schedule for Swimming Exercises
Schedule 1
  • 1st week: Alternating butterfly stroke, front crawl and backstroke, for about 12 minutes
  • 2nd week: Go as fast as you can. Do this for 16 minutes
  • 3rd week: Same as the 1st week, but for 20 minutes
  • 4th week: The same as the 2nd week, but then for about 25 minutes
Scheme 2
  • 1st week: 5 minutes in breaststroke, front crawl and backstroke. Do each exercise with an one minute rest. Swim in total for 20 minutes.
  • 2nd week: 5 minutes in freestyle, butterfly, backstroke and front crawl. Do each exercise with a one minute rest. Swim in total for about 25 minutes.
  • 3rd week: The same exercise as 1st week, but with a faster pace.
  • 4th week: The same exercise as 2nd week, but a total of 30 minutes.
Check out the video below for some good swimming exercises for weight loss.

But you really need a professional weight loss program to lose your belly fat,that is the truth unfortunately. Since 2013 with my clients at the gym, I  had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Check which one was the best. 


  1. Nice post here. Really Helpful for all. I have posted some artiles here also. can you please visit once. its my request once.

  2. Awesome advice, Well people always for new diet plans and exercises but never continue in a right way. I have lost 10kg with in 90 days by following an diet plan. This diet plan include foods like Nuts, whole grains, apple, eggs, green tea, hot paper, soups, lentils etc . These foods are great for weight loss.

    Find out here: How to lose weight safely and effectively

    Best rgs