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Swim for an Effective Total Body Workout

woman swimmingSwimming is one of the best total body workouts for your body. Swimming, unlike running (for most people), is easy on the joints and can be fun depending on the type of swimming you are doing. Swimming with friends is a great way to enjoy yourself as well as enhance your physical and mental strength and endurance. This is also a great way to change up your workouts from time-to-time.

Research has shown that swimming workouts burn approximately three calories a mile per pound of body weight. One mile is 1,609 meters. So for a 150 pound person, at a 30-minute/mile pace, they would burn around 900 calories. Nine hundred calories in a half hour; it takes an hour on the treadmill at a fast pace to burn 900 calories! Below are a few different swimming workouts that you may want to give a shot!

Swim Workout 1:

Try each stroke for 25 meters: Front Crawl, Breast Stroke, Butterfly, Elementary Back Stroke, Back Crawl, and Side Stroke.

Swim Workout 2:

Try each of the previous strokes for 50 meters.

Swim Workout 3:

Try each previous stroke for 25 meters then tread water for 10 minutes and repeat.

Swim Workout 4:

Tread water for three minutes before performing each stroke for 50 meters. Example: Tread then breast stroke for 50 meters, then tread again before going into the front crawl and so on.

Swim Workout 5: Swim for as long as you can without stopping any stroke, plus the dog paddle. If you can only swim for a few minutes at a time, it is alright, just try and increase your swim time next time.

Here are a few stretches you should try before swimming:

March 8th, 2009

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(Page 1 of 1, 10 total comments)


I am a swimmer in high school, swimming is way better for you than running because your using totally different muscles than you would if you were to run. So if were to choose swimming or running at a decent pace choose swimming because you should choose swimming, your building muscle and endurance... just try this out and see how far you can do. and treading isn't doggy paddling it's egg bettering look it up for WATER POLO

posted Jun 13th, 2011 9:12 am


Whoa, your calorie math is really wrong!!!
If a woman is 150 lbs and swims 1 mile, 3 calories per pound per mile is 3 x 150 x 1, which = 450 calories. 450 calories is a LOT less than 900 calories!
Swimming is good for you, but running on a treadmill at a reasonable pace most definitely burns more calories per minute.

posted Mar 17th, 2011 5:52 pm


To really burn calories when you swim you need to use your legs. The muscles in the legs are the big muscles that help you burn fat faster. Swimming is also great for your lungs and to build your back muscles. Have you ever noticed what great backs and shoulders swimmers have?

posted Aug 14th, 2010 12:26 am


There is actually a biochemical and logical reason why many people do not lose as much weight swimming and compared to others sports such as running or walking. The good news is that a minor adjustment to your workout habit can make all of the difference. There is an important reaction in the bodies metabolism which converts ATP (a high energy molecule) to ADP. In order for this reaction to happen, equal parts water is needed for equal parts of ATP molecules. Most swimmers after being in the water, do not want to drink water. Most swimmers tend to not drink water during their workouts like a runner or a walker during their times of exercise. If you want to see better weight loss results, make sure that you drink plenty of water during and after swimming. (A healthy diet is crucial also.) With the amount of muscle groups used during swimming there is no reason why a swimmer should not have the best looking bodies around.

posted Apr 30th, 2010 9:33 am

Debbie D

I have been swimming five days a week for three weeks. The first week I lost 4 1/2 pounds. The second week I lost 4 pounds and this week I lost 3 pounds. I do the aqua jog for 45 minutes, then I swim laps for 15 to 25 minutes. When I started I could make only two laps but just yesterday I swam 44 laps in the pool, which is one half mile! Swimming is the best for me as I had arthroscopic surgery on my right knee. It feels great in the water and not sore at all. I would recommend this to everyone who can swim! It's amazing what it's done already for me overall.

posted Mar 27th, 2010 9:03 pm


what are benefits of water aerobics 2 a week.

posted Mar 3rd, 2010 11:35 am


check your math...3 calories times 150 is equal to 450 calories for the only get to 900 if you continue for a full hour and swim two miles!!!!!

posted Dec 22nd, 2009 11:37 pm


I thought that I was getting into shape again (speed walking, stationary bicycling, jogging) until I tried to do a lap at the community pool. I was breathless after 25m. What a butt kicker a swimming workout is!

posted Sep 28th, 2009 3:49 am


When you think about living a healthy lifestyle, what does that really mean? Basically it means utilizing a balanced diet and fitness program, and quitting smoking, limiting alcohol consumption and maintaining a normal weight. To the average person who is strapped for time and busy with job and family commitments, maintaining your health may seem overwhelming. It does not need to be. As we will see, small changes in your daily living can mean big changes in your health.

Eating right does not have to be a chore. Simple changes you can make while on your next visit to the grocery store can get you on the right path to eating better. Small substitutions like eating more fruit and veggies and eating less refined and processed foods over time saves calories and increases nutrient content. You shouldn??t make yourself get rid of your total way of eating and begin with something that is restrictive. Feeling deprived leads to failure. Take it slow and savor each new item that you add to the menu.

Exercise does not have to be a dirty word. If your the type of person who has a sedentary lifestyle, being in a gradual manner and increase your level of activity as you obtain your small goals you have set up for yourself. It might be simply utilizing the stairs at your place of work instead of going to the elevator. As time goes by, you may think about walking for a part of your lunch break. Eventually you may want to join a fitness center to increase your progress. Go at a pace you are comfortable with and enjoy.

posted Sep 27th, 2009 5:53 pm


This is rely good wishto send me more workouts.

posted Aug 24th, 2009 9:16 am


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One Response to “Swim for an Effective Total Body Workout”

Mar 19th, 2009
12:06 pm

I think your math is wrong….Nine hundred calories in a half hour ; it takes an hour on the treadmill at a fast pace to burn 900 calories

It should say…450 calories in a half hour…that is 900 calories in a hour of swimming at 30 mile pace for a 150 pound person (3 calories per pound of weight).