While most people take swimming as just one of their summertime activities, others have learned that this activity is more than just a hobby.
Swimming can be a recreational activity, a workout routine, or a therapy session.
If you’re a workout enthusiast or just want to keep your body fit, you must understand that swimming is one of the best exercises you can engage in.
In 2015, there was a study where a total of 24 middle-aged women in the swimming group and the control group, with 12 women for each group. The swimming group performed swimming exercise for 60 min every time for 3 times a week, for a total of 12 weeks and the result was astounding.
Both the young and the old can swim because this is a low impact workout with minimal chances of getting injured. Instead, you’ll only get the fitness benefits that come with this adventurous activity.
So, does swimming tone your body?
Let’s find out the answer to that by reading this article to the end and finding out which parts of the body benefit most.
Recommended Water Shoes For Swimming
How Long Does It Take For Swimming To Tone Your Body?
You’ve heard it several times that swimming can tone your body, but of course, you want to get fast results. So, how long will it take you to get the toning effects that swimming brings to your body?
People react differently to the impacts of any form of exercise, depending on their strength and dedication. You will need at least six weeks to achieve your desired results.
This is just an estimated time period that everybody should be able to notice some changes in the body. Sometimes it’s important to track your progress to understand how much toning your making with every session.
How Many Times A Week Should I Swim To Tone Up?
Well, like any other form of exercise, you need to be consistent to get the results you desire. If you’re swimming for fitness and body toning, you need to do it at least five days a week for 20 to 30 minutes per session.
You need to start with the minimum time and progress to about one hour per session as your body gets used to it. All you need is dedication and persistence for you to achieve the desired effects.
Does Swimming Tone Your Bum?
Swimming involves both your major and minor glutes muscles. All the
kicking you do to propel you forward in the water, and to power, your legs result in some toning in your bum.
Your bum is made up of three gluten muscles, including the minimus, medius, and the Maximus. Movement in water presents these muscles with resistance, which in turn strengthens the butt.
Swimming Effects in Body Shape?
Swimming is a vital workout routine for your entire body. Whether you want to strengthen the arms, shape those amazing legs, or strengthen the core muscles.
Well, thanks to some swimming strokes, you can now rest easy knowing there is a fun way to burn away the excess fat and get your body looking great.
When you deep yourself into the pull, your body stabilizes itself with the water, and you strengthen your core muscles in the process. The process works your abs even before you can pull a few strokes.
Nutrition experts agree that you will burn 400 to 700 calories per hour if you swim. If you get to do this 3 to 4 times in a week for one hour each, you’ll achieve the flat tummy you’ve long desired sooner than you imagine.
Does Swimming Burn Fat?
Too much fat and calories in your body make you look shapeless and fat. Swimming is the most effective way of burning these calories and getting your body weight back to normal.
A low of moderate swimming pace burns you up to 423 calories in an hour is you weigh up to 160 pounds. Vigorous pace burns you up to 715 pounds.
Burning this amount of calories per day is enough to burn out those excess fats and keep you looking great and toned up. If you know how to push yourself and pull out the best swimming techniques, your weight loss journey won’t be hard at all.
Does Swimming Tone Your Stomach?
Now, this is what everyone must be waiting for. Any workout activity that can tone down those abdominal fats is welcomed with open arms.
According to an article published in Cosmopolitan, most women will agree that they would love to lose some belly fat if given a chance to choose a body part for weight loss. Men are not exempted from this because belly fats are very stubborn and affect everyone.
Well, thanks to some swimming stokes, you can now rest easy knowing there is a fun way to burn away the excess fat and get your body looking good once again.
When you deep yourself into the pull, your body stabilizes itself with the water, and you strengthen your core muscles in the process. The process works your abs even before you can pull a few strokes, and you’ll achieve the flat tummy you’ve long desired sooner than you imagine.
Swimming Effects on Body Muscles?
You hear the word swimming, and the first thing that comes into your mind is those powerful strokes with your arms and leg kicks that propel you forward.
Well, they look easy when you see other people doing it, but stroking the water with your arms and kicking with your legs is not as easy as it looks.
Your arms and legs have a lot of work to do to keep you moving in the water. You need to pull the water to get the propulsion, and your arms are responsible for that.
You’ll need to reach forward for the upstroke and pull backward using the downstroke. You’ll notice that the pushing and pulling motion engages your forearms and the shoulders.
The kicking that your legs have to do works wonders to pull you forward and helps tighten your calves and thighs.
Most of your body muscles lie on the lower part. This is where you need to draw the most strength because all your body weight depends on it.
When you engage your arms, both your forearm and the upper arm muscles do a lot of work for you to gain resistance against the water.
Swimming works greatly to tone up several body muscles, including the upper and lower muscles.
The upper muscles include:
- Wrist flexors
The lower muscles include:
Swimming for Relieving Back Pain?
Of course, you cannot forget about your back when looking for various toning benefits that swimming brings. Backstrokes benefit the latissimus dorsi muscles found in your back.
If you often swim on your back, you will achieve great benefits of toning the major muscle groups and increase your strength in the process. This is also the most recommended swimming method for people suffering from back pain thanks to its low impact nature.
Don’t worry if you’re among the 80 percent of people experiencing back pain because you can swim it away. Swimming relaxes your nervous system, relieves pressure points, and builds muscle that you require to support your spine.
According to researchers, swimming is one of the best aquatic activities that lower back pain in adults. Even if you don’t experience back pain, you still need these amazing strokes to keep your back muscles in great shape.
Swimming for Full Body Workout
You must have already discovered that swimming is an essential full-body workout because there is no part of your body that this activity doesn’t touch.
So, does your entire body benefit from swimming?
Let’s find out.
According to experts, swimming provides an excellent opportunity to work out your cardiovascular system and the body in general. They recommend that adults take around 150 minutes of moderate activity every week for body toning, and swimming is a great way to do so.
Here are some great toning benefits that swimming will bring to your body.
- Increased heart rate
- Strength building
- Endurance training
- Toning muscles.
Whether you want to do these using different styles such as freestyle, butterfly, breaststroke, backstroke, or sidestroke, all these will work out perfectly to ensure you achieve the desired body toning.
These styles excellently work out several muscles on your body, giving you the desired effects. The strokes also provide you a perfect way from muscle recovery after a heavy workout session or quick recovery from injuries.
There is no doubt you’re going to achieve a lot through swimming. Whether you’re doing it as a workout routine, sport, weight loss, or pure fun, there as a lot more benefits of this activity to your body than you imagine.
Swimming is a fun activity, and if you need it to tone your body, then you need to do it more often. 30 minutes of swimming for three days a week will work wonders in ensuring you get your desired body shape.
It can be challenging to master all the strokes when you’re just starting. However, if you know what you want to achieve at the end of the day, you must be persistent in learning, count your strokes to see if you’re achieving something at the end of the day.