Best swimming workouts for weight loss

The summer months are an ideal annual opportunity to relax and enjoy the beaches and swimming pools. Immersion in water is a refreshing way to escape from hot weather and get rid of fatigue and stress. However, there are many people who do not realize the added value of turning recreation time in the water into an opportunity to practice natural resistance exercises and take advantage of their all-round benefits for the body, and this applies to the whole family.

Doing resistance training in water can be a golden opportunity to improve physical fitness and strengthen muscles, as well as enhance respiratory capacity, improve balance and flexibility. Water provides natural resistance to movement, performing low-traumatic exercises on joints and bones, which makes it suitable for different ages and physical abilities.

In addition to their physical benefits, resistance exercises in the water also provide an opportunity for entertainment and family communication. The whole family can enjoy the water and exercise together, which strengthens family ties and creates unforgettable memories.

Therefore, people should realize the importance of taking the opportunity to relax in the water during the summer period, turning it into an opportunity to practice natural resistance exercises and take full advantage of their benefits for the body. Improving physical fitness and promoting health and wellness is an important goal that can be achieved by enjoying and moving in the water.

Pool exercises have the unique feature that water is 800 times denser than air, according to certified swimming coach Dan Daly. This means that they provide much more resistance compared to floor exercises, an average of 12-14 times, and that without the need to use additional weights or equipment. Thus, pool exercises are less stress on the joints.

Buoyancy in the water provides additional support for muscles and joints, gives a feeling of lightness. So, water exercises are a great way to raise the heart rate and strengthen the muscles, at the same time reducing the feeling of tension and improving the Coordination of the whole body. Thanks to these properties, water exercises are especially suitable for pregnant women, as well as for people recovering from injury or suffering from joint pain.

By using water as a means of exercise, individuals can enjoy the benefits of resistance exercises without enduring the harsh stress on the joints that accompanies exercising on land. In addition, exercise in the water provides a feeling of comfort and freshness, which promotes general relaxation and overall health.

Therefore, exercising in the water is an excellent opportunity to enjoy exercise and take advantage of its multiple benefits, especially for individuals who are looking for ways to improve physical fitness and health in general without the harsh impact on the joints.

Exercising in the water, be it resistance training, swimming, walking or running, is an effective way to lose weight, improve the intensity and tone of the body, as well as burn calories.

Coach Dan Daly recommends trying these exercises that do not require advanced swimming skills and contribute to burning the main calories and building muscle mass that will help burn fat and achieve the desired health goals.

Dali advises doing exercises twice a week, completing each exercise for 30 seconds to 10 reps with breathing, and then repeating it 3 times, with a two-minute break between each round of exercises. As the level of physical fitness progresses, the duration and intensity of the workout can be increased, strengthened and intensified.

Best swimming workouts for weight loss

These tips help individuals to enjoy the benefits of exercising in the water and achieve their health goals sustainably and in advance. Playing sports in the water provides a suitable environment for effective muscle strengthening and fat burning, while reducing stress on the joints and providing a feeling of freshness and general comfort.

Warm-up exercises

Walking in the pool

A warm-up in the water aimed at the arms, torso and lower body, can be as follows:

Standing at the tip of the pool that allows body immersion up to the chest.
Walking forward towards the other side of the pool, with the movement of the arms is like walking on the floor.
Turn around and return to the starting point.
Repetition of the previous movement with switching between front, back and side walks.
Increase resistance and warm-up can be done by repeating movements for 5 to 10 minutes

Running in the pool

Warming up in the water can be as follows:

Start from one end of the shallow side of the pool.
Run towards the other extreme, making sure that the shoulders are directed back, the abdomen is taut, the legs are straight at the joints.
Move your arms and legs synchronously as if you were running on the floor.

This warm-up in the water is aimed at warming up the muscles of the shoulders and arms, which promotes blood flow and muscle readiness for subsequent exercises. Warming up requires attention to pointing the shoulders back, abdominal corset and straightening the legs at the joints for correct and effective execution.

Lower body exercises

Jumping squats

Standing at the shallow end of the pool, where the position of the feet does not cause the head to sink into the water. Feet should be shoulder-width apart and make the fingers slightly pointing outward.
Start with squats by sitting with your hips and heels flat on the floor.
Start by stretching your hips, knees and ankles to jump feet as high as possible.
Repeat the movement quickly to increase resistance.

This exercise is aimed at activating the muscles in the legs, buttocks and abdomen, and also improves strength and endurance. Intensity and resistance can be increased by increasing the speed of repetition and the height of the jump.

Knee kicks

Stand next to the pool wall and lean against the wall by the arms and back.
Start by alternately pushing the legs like a bicycle riding movement.
When pushing one leg forward, Stretch the knee until it reaches the top of the water before pressing it down.
Kick the leg straight outwards.
Repeat the movement between the legs continuously.

This exercise combines cardio to raise the heart rate and resistance to strengthen the body. It focuses on activating the muscles in the legs, abdomen and back. Movements should be performed correctly and repeated at an appropriate pace to increase sustainability and effectiveness.

Frog kicks

Rest on the edge of the pool by elbows and head.
Push the legs straight back.
Bend your knees towards the sides similar to the movement of a frog.
Return to the original position and repeat the movement

This exercise is aimed at activating the muscles in the legs and buttocks, enhances the strength of the flanks and surrounding muscles. Intensity and resistance can be increased by increasing the number of repetitions or exercise time.

Upper body exercises

Extension of biceps muscles

Find an area in the pool with a depth that allows for more resistance, and jump into that area to get to a greater depth.
Standing in the water, put your arms to the sides with your palms open and pressed together.
Bend the elbows and forearms up until the shoulders are compressed.
Bring the arms back to the sides and repeat the movement.
This exercise should preferably be done in deeper water to increase resistance and achieve the benefits of strength and endurance exercise. This exercise targets the muscles in the shoulders and arms

The intensity of the exercise can be increased by increasing the number of repetitions or exercise time. Consideration should be given to a person's ability, level of physical fitness and making sure that the water in the pool is safe and its depth is appropriate.

Extension of the triceps muscles

Stand up straight and bring both elbows to the sides so that the arms are held at a 90-degree angle.
Bend the elbows so that the hands are directed forward and the forearms are parallel to the bottom of the pelvis.
Squeeze the arms into the water by pointing them up and back, putting pressure on the triceps (the muscle in the back arm).
Return to the starting point and repeat the movement.

This exercise is aimed at activating and strengthening the triceps, a muscle that plays an important role in the movement of the arms and shoulders. This exercise should preferably be done in water to increase resistance and achieve the benefits of strength and endurance exercise.

Full-body pressure on the edge of the pool basin

Stand a few feet from the pool wall, with the wall behind you.
Place your hands on the edge of the pelvis shoulder-width apart, keeping the elbows bent to the sides.
Straighten the arms by keeping the elbows steady and pushing the body up by the arms.
Descend slowly and carefully with arms bent and the body returning to the starting position.
Repeat the movement for the desired repetition.

This exercise is aimed at activating and strengthening the muscles of the arms and shoulders, enhances strength and stability. You can increase the intensity of the exercise by increasing the number of repetitions or exercise time.

Attention should be paid to the use of a swimming pool wall that is safe and stable. Make sure your hands are steady and tightly clenched on the edge of the pool basin while doing the exercise.

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Best swimming workouts for weight loss