wimming, similar to other forms of exercise, is good for your body and offers many benefits. It’s one of the best and safest ways to get back into the mode of exercising if you have not exercised for some time. It also allows you to exercise without putting stress and strain on your muscles or joints, and you can keep cool while doing so. Swimming offers excellent cardio-vascular benefits, it builds up your stamina, and if you suffer from osteoarthritis, rheumatoid arthritis, low-back pain, Fibromyalgia, sprains, or progressive joint or muscular diseases, swimming is one exercise that will not aggravate your joints or make your pain worse.
If you like to swim, and if you want to lose weight, here’s a quick look at the calories you can expend as you splash in the water. The “calories burned” are calculated using a person who weighs 130 pounds and swims at a general or moderate pace continuously for ten minutes. So, if you weigh more or swim more vigorously, the calories expended will be higher, and if you weigh less and swim leisurely, the calories expended will be less. Because calories can wash away as you swim, let’s find out what body parts are used and how much weight you can lose doing the backstroke, breaststroke, butterfly, freestyle, sidestroke or if you tread water.
- Backstroke—78 calories burned every 10 minutes
If you sit a lot, you’ll want to learn the backstroke. It’s one of the best exercises for elongating your hip flexor muscles. It also works the legs, buttocks, stomach, arms, and shoulders.
- Breaststroke—98 calories burned every 10 minutes
The breaststroke is the most efficient stroke for long distance swimming. Practice the breaststroke if you want to expand your lungs and work your chest muscles. It also works great to tone and strengthen you leg musclesand it gives you a good workout on your hamstrings, inner thighs, and shoulder muscles.
- Butterfly—108 calories burned every 10 minutes
The butterfly requires strength and rhythm and is the most challenging stroke to maintain for long time periods. It significantly improves upper-body strength and because it requires an arched back, it gives your abdominals, chest, back , and arm muscles a thorough workout.
- Freestyle or Front Crawl—78 burned calories every 10 minutes
The freestyle, or front crawl, is the fastest swim style. It is also the best stroke to exercise the major muscle groups. It is consider ideal for strengthening your back, and if you need to tone up your abdominal muscles, gluteus maximus, or shoulders it also works well for that.
- Sidestroke—78 calories every 10 minutes
The sidestroke is one of the best exercises for stretching the legs because you get forward propulsion from the kicks. It is also ideal if you have had breast surgery, such as a lateral mastectomy, because this stroke allows you to stroke using the opposite arm.
- Treading Water—39 calories every 10 minutes
Although treading water burns the least calories, it still works almost every muscle in your body. Furthermore, the pressure and resistance from the water makes your body work harder, so as long as you don’t just sit and visit in the shallow end, you’re bound to lose weight and gain some benefits even if you just tread water.