16 Jan Is It True That Swimming Help Reduce Belly Fat? Find Out Now
You probably know that exercising every day will bring certain benefits to humans, right? And nowadays there are a lot of activities for you to choose from for exercise. For example: playing badminton, jogging, aerobic, yoga, pilates, soccer, playing basketball, swimming, … Depending on how long you maintain that habit, just every day you get 30-60 ”to practice.
And among the above sports activities, swimming is the exercise that helps you get the most out of it and also the activity that helps you move all the muscle groups. Particularly for women, swimming is the most effective form of exercise to help lose weight and belly fat. Let’s find out exactly how swimming will help you lose belly fat!
Benefits of swimming:
- When you swim, you must exercise most of the major muscle groups: arms, legs, torso, and abdomen.
- – When you went to the pool, you had to move your body for 10 minutes to relax the muscles, avoid muscle cramps. This also helps you to warm up and wake up your body.
- Swimming is beneficial for your heart and lungs. The act of breathing to swim is a great way to train your heart rate. This will help reduce stroke and heart failure.
- Not to mention that holding your breath also helps increase lung capacity and control your breathing better.
- Swimming helps you sleep better. For people with insomnia or poor sleep, swimming will help you solve this problem. When you are exercising underwater, you will also reduce stress significantly. And when your mood is more relaxed, falling asleep shouldn’t be too difficult.
- Swimming is good for the joints and you will not experience any injury during swimming.
- A form of exercise that helps you achieve a slim body, significantly reduce belly fat for women.
Consume more calories than running
Yes, there is research that shows that high-intensity swimming consumes more calories than running on a treadmill.
A 160-pound person burns only about 314 calories when walking 3.5 miles in 1 hour (60 minutes). And with yoga, when you practice in 45 ”you can only burn 183 calories. As for swimming, a person with 160 pounds burns an average of 423 calories per hour when swimming at low or moderate speeds.
However, with a faster, stronger swim pace, a person weighing 160 pounds can burn up to 715 calories per hour of swimming. We can mention two reasons why swimming consumes so many calories as follows:
First: swimming has a constant impact on the core muscles – the muscles of the abdomen, hips, and lower back – as these muscles are involved in supporting body balance while swimming. In addition, the leg movements of all 4 swimming styles have a good impact on the abdominal muscles: the up and down movements of the legs in backstroke and free swim style are like the foot levers in butterfly stroke and the breaststroke are directly work on muscle groups in your abdomen.
Second: swimming affects all muscle groups, meaning you have to use more muscle while moving in the water. By using more muscle, you also burn more calories. And remember, any calorie-burning activity will help you lose overall fat – including your waist area. In fact, a 2015 study in the Journal of Motor Rehabilitation found that women who swam three times a week lost much more fat around their waist and hips than those who walked three times a week.
According to experts, in order to have a good body by swimming, you need to pay attention to the intensity and duration of your exercise. If you spend 1-hour swimming, the calories burned can reach 400-700 calories, to effectively reduce belly fat, maintain at least 2-3 times/week with a period of 30-45 minutes and 400-500m swimming distance is the ideal number! You can fully control the body to burn more energy, by increasing muscle activity while swimming. While swimming, change the pace at a quick and slow pace and adjust your breathing to best suit the speed.
04 swimming styles to help you lose belly fat effectively
1. Free swimming:
The most popular style of swimming today. This swimming style will help you gain body fat, not just the belly area. Free swimming is skillfully combined between arms and legs combined with regular breathing and movement of the whole body. All when combined will help release a great source of energy. You can use your feet to kick the water continuously, your hands will stagger and sprinkle the water backward so that the body can move forward more.
2. Butterfly swimming:
Butterfly swimming requires fast, strong, and continuous movements. Therefore, this style of swimming will help you lose weight and remove belly fat quickly. In addition, butterfly swimming also helps the body regain flexibility and more flexible bones and joints.
3. Breaststroke swimming:
As the name implies, this is a swimming movement that mimics the pose and of a breaststroke swimming in water. The continuous leg stretching helps to reduce thigh fat, affecting the hips, arms, and abdomen very effectively.
4. Backstroke swimming:
Backstroke is a combination of arms and legs based on the pressure of the back, neck, and thighs. The movements of backstroke help burn fat; very effective weight loss and fat loss. Technically, backstroke swimming is not that big of a difference compared to swimming freely. The only difference is that instead of face down in the water, you will lie on your back on the water and must not rotate more than 90 degrees compared to being horizontal. This swimming style requires high precision to be performed successfully.
However, in order for you to lose weight effectively with swimming as well as for a toned belly, you need to ensure 3 steps as follows:
Step 1: Review your diet:
Diet accounts for up to 70% of the ability to lose weight, lose fat. If you practice well and eat is “good”, your effort will also “pour into the river, pour the sea”.
Step 2: Weight loss to lose fat through calorie deficit, the relationship between the calories you consume, and the calories you burn:
This step involves a cardio workout regimen to reduce overall fat, including fat in the abdominal area. “When you start to lose weight, belly fat drops by up to 30% compared to total fat,” said Rasa Kazlauskaite, an endocrinologist at Rush University Prevention Center in Chicago.
Step 3: on the basis of fat loss in the belly area, focus on specialized abdominal exercises for toned abs:
Like a children’s play dough, it must be laminated first to be engraved. Must lose fat in the anterior abdomen. This step is a combination of swimming and abdominal exercises on land and water.
The last thing you need to remember is: aside from eating and exercising, belly fat also depends on genetics, aging period, female menopause, stress, … So fighting with “stubborn” fat in the abdomen is never easy and they can be temporarily withdrawn to return to counterattack and “occupy” your abdomen at any time if you neglect to exercise or enjoy hearty meals by yourself. Hope you succeed!