Swimming

[sairygamp]

I may sound completely stupid here, but how actually good is swimming for you, wieght loss wise?? I swim about four times a week, doing maybe 25 - 30 25 metre lengths and have started also really working out properly (x trainer, arm, leg and tummy machines) in the gym three times. What I need to do is get my flabby tummy sorted and rebuild muscle in my arms and legs. I also cycle 4 miles a day to work and back. Realistically, is this enough exercise to lose maybe a stone? I'm 5'5 and weigh 9'11 but fell I need to be about 9.

Not an expert, but when I was swimming and running 3-4 times a week I wasn't much lighter than I was when not exercising, but I was much more toned. So tummy was taut and legs were more slender and a lot less wobbly.

Using a BMI calculator you look to be a healthy weight, so would focus on the toning rather than the actual weight. Remember muscle is denser than fat so you will look leaner if you are 9'11 and toned than 9'11 and not exercising.

That's what i thought - I don't think I'm likely to lose tons of weight but I do need to be less flabby! Thanks.

I think it depend alot on how hard you swim..as with cycling it's easy to coast along and not push yourself much.
I do think that some combination of resistance and fitness training is the most efficient way to get/stay in shape so what you're doing sounds good to me! :)

Try not to worry about the numbers on the scales. Your weight will fluctuate throughout the month for all sorts of reasons and is not the best way to judge your success. It sounds like you have done the hard part of making exercise a part of your natural routine and are fitting in loads! One of the key things is varying what you do in order to keep challenging your body to change. Your body knows how to swim 30 laps of the pool, and each time you do it it manages to do it more efficiently, burning fewer calories!

Swimming is a great form of exercise, but as lovesineffable says, it is very easy to coast along and kid yourself that you have done 30 minutes of sweat worthy exercise. Have you had a look at swimfit ? It is completely free and you can follow different swimming training plans depending on your goal. I know I've worked hard in the pool when my heart is pounding our of my chest and my face feels like it is burning like I have just done hill sprints outside, despite the fact I'm soaking wet in a pool!

Definitely keep the resistance training in but try and move away from the machines and use the free weights if you can? Exercises such as squats, deadlifts, lunges, press ups, bench press, rows, chin ups etc use lots of the major groups of muscles all at once so are great for building muscle (which most women seem to refer to as 'toning'), increasing your metabolism, and therefore burning fat, as well as strengthening your core. Exercises like these help you become more functionally fit and strong and will help you in day to day life. Exercises on a machine generally just help you get better at doing those exercises on a machine if that makes sense?! There is a thread in this section about weight training, come and join us here

Classic core strengtheners such as plank variations are also great for your stomach whilst also strengthening your arms and shoulders.

Fantastic advice - thank you. I've just got back from doing 40 minutes at the gym - I did 15 minutes x trainer, then 20 push ups on the abs machine, two lots of 10 on two arm machines two of ten on leg machines and finished with a 5 minute run. Didn't go in the pool as it was too busy I think I'm going to have a real go at free weights and will certainly have a look at the swim fit. I am really determined to keep this up now. Thanks for all your help (apologies for saying things like 'arm machine' and leg machine' !!!

I'm loving swimfit! registered and having a look at some challenges!

Hi OP,

what stroke are you doing when you are swimming? When I had the time and access to a decent pool I swam 40-60 lengths front crawl once or twice a week and I did lose weight. I really tried to push myself and came out tired. I found it the best overall exercise.

good luck with your fitness goals.

I swiim but ony twice a week for times, I think th trick is whatever stroke you do ( i can't do crawl, i wish I could! I just do b'stroke) you need to push yourself, don't take it easy ot just drift along.

Its not just moving fast or moving your limbs really fast.. I swim round people r end up overtaking them and I'm moving my arms and legs once in the time they are moving them twice, but I'm doing bigger, stronger strokes... if you do b'stroke, pull your arms round from your shoulders and the tops of your arms, not just your elbows ~(hobnestly, i think i'm making sense) likewise with your legs, move from your thights, nt your knees... it does make a difference..

I am a bit pathetic and can only do breaststoke . I try to do front crawl but really need someone to show me. I have printed off a couple of the swimfit challenges and will start to do them.

joyce, I'm like that, I do it really sort of stretchily, if you know what I mean, and glide a bit.... !!

To tone up I would recommend pilates and circuits classes. On your own I would try the TRX machines/powerplate if your gym have them. Finally have you tried the 30 day shred? It gives lovely arm definition and easy to do at home.

I found best for weightloss was running, and do this with hand weights too sometimes.

Definitely mixing things up a bit will help to re-energise/kick start some changes.

I actually slightly disagree with received wisdom that swimming doesn't help you lose weight. Ultimately, although it's not strenuous cardiovascular exercise, it does burn calories, and therefore it must help build a calorie deficit.

I started swimming a lot about a month ago, and because everyone said it wouldn't help lose weight I didn't expect it to - i just wanted time alone, something good for the body, and possibly to lose my vast bingo wings.

I go 3-4 times a week and do 30 lengths backstroke in a 33.3m pool - so basically I swim 1km. I don't go mental, but it's definitely effortful, in that I'm breathless and slightly wibbly when I get out

Anyway - imagine my surprise when I put on an old skirt that's looked awful for a year or more, and it fit perfectly. Not merely toning - this was definite loss of some lardage: anything 'toned' would be buried three inches beneath! So as far as I'm concerned swimming is the best exercise I have ever done for my weight, because I love it, and keep doing it, it makes me feel better, and it's helping the loss. I have tried gymming before but it always feels like I've done some awful crime and am being punished for it, so I never keep it up!

I do have about 3 stone to lose though. If you are already pretty slim it might not be enough?

Ooo and I didn't know about SwimFit, so thanks to whoever mentioned that!

I'm on the side of the fence where I don't think swimming is good exercise. Unless you are a very strong swimmer. I can't swim well enough to really work my heart rate up. I believe moderate exercise are defined as those you can still speak. And vigorous exercise are when you can't speak more than a few words without breaking for breath. I, personally, feels better after some vigorous exerices. And I can never get there with swimming. But ofc everyone's situation is different.

I think the advice to stay fit is about 150min of moderate exercise. If you do vigorous ones, around 75min is enough. I'm guessing to lose weight you'll need more than this amount.

I do know what you mean One, but I do think people need to focus on the fact that losing weight is about using more calories than you put in. If you burn those calories by doing 30 minutes of vigorous exercise, or by doing 60 minutes of gentle exercise, then they are still burnt.

If someone who normally runs 3 times a week switches to swimming instead, they'll not lose any weight and might gain. If someone who does little exercise takes up swimming 3 times a week, then they'll probably lose.

Sometimes I think people are discouraged because they are told they must go flat out on a treadmill to see any progress, and not everyone can do that - or wants to!

Obviously if your main aim is to get superfit you have to focus on getting your heart-rate up, but ultimately, swimming burns calories, so it must contribute to weight loss. That's the maths!

(I think there is some research that says because you get a little cold in the pool you come out starving, and over-eat, but that's a different question, and something that can be got round )

I'm doing both really - 40 minutes gym stuff and then maybe 30 swimming, sometimes just one of the two. I'm also noticing that actually I don't want to eat chocolate and stodgy foods at the moment - this may of course change...... The overall aim really is to just 'feel well'. And of course this is everything isn't it - exercise, eating properly, good sleep etc. We do have powerplates at our gym but to be honest they look a bit scary.I'll pluck up the courage and ask for a session I think

and lumpy I agree that if it's something you really enjoy you will put more into it!

swimming can be as demanding as (for instance) running but for most people it isnt because, as onelittle says, not many of us are technically good enough swimmers.

I disagree with lumpy that 30 minutes of vigorous exercise = 60 minutes of gentle exercise, my understanding is that the physiological effects of exercise change in quality and not just quantity as it becomes more demanding.

BUT, the main thing is to exercise regularly and find something that you can enjoy doing, since few of us are masochistic enough to keep up something that feels like torture.

oh gosh I wasn't making a scientific statement Love - just surmising about calories burnt comparatively, IYSWIM. I know it's loads more complex than that!

I hear you Lump:)
yes it is complex, mostly 'experts' seem to confuse things and give conflicting advise!
and I'm probably talking shiite anyway

Har, well they couldn't charge £120 for a personal training session if it were simple, now could they

indeed exercise guru's cant get by without devotee's

I swim head up breast stroke 1 mile (1604 metres) in a 20m pool in 40 minutes
friend who swims head down crawl does 2000 metres in the same time
another friend (who is a swimming coach) does 2000 metres in just under 30 minutes

if you can talk while swimming you are not pushing yourself
if you put your feet down as you turn you are not pushing yourself
if you are NOT panting at the end of your swim you are not pushing yourself

after my swim I do 1-2 hours yoga / bodybalance / bodypump / pilates