How A High Intensity Swim Workout Can Melt Body Fat

by Pool Builders on 12-07-2010 in Articles

Most People Have Never Attempted A High Intensity Swim Workout

A pool is typically the last place someone would be caught dead at when trying to slim down. Remember, swimming burns more calories and activates more muscles in your entire body than any other workout. It is also does not put any stress on the joints. So perhaps the pool needs to be the first place to start melting off that extra body fat that you have accumulated over the holidays. Maybe a new toned body can serve as a Christmas present for your husband or wife?

What Muscles Are Worked While Swimming

All of Them! Of course your whole body is at work when swimming but I will break it down a little for you to get an idea. Your upper back muscles exert a lot of effort because it draws movement from your shoulders, lats, traps, and deltoids. The triceps and the waist are consistently working because your arms extend forward every stroke while your core will tighten to stabilize the deep stomach muscles as you rotate. This is typically why active swimmers have tight arms with a slim and narrow waist. The hips, legs, and glutes finish off the sculpted body because they deliver power to propel you through the water. With every kick of a swimmer, power is exerted from the hamstrings and quads. This gives the perfect amount of resistance without adding stress to the joints which reflectively sculpts the legs, hips, and butt.

How Swim Workouts Help Your Body Release Fat Burning Hormones

You may not realize it but your body is a natural fat burning machine. Your body releases a natural hormone called HGH to burn body fat when you work out. There are a lot of supplement companies that try to hook you on the idea that their pills can give you the same effects but don't fall for them. They are a waste of money. Let your own body work the miracle. The higher the HGH in your body, the more body fat it will burn. This does not happen with slow and boring cardio, which is a good thing. You can increase your HGH levels in swimming with an intense 30-45 second sprint followed with a slow swim or paddle for about 60-90 seconds. This style of training is known as High Intensity Interval Training.

An Awesome 15 Minute High Intensity Swim Workout That You Can Customize

I am a big believer in a tough workout but allowing wiggle room for people to customize to their level of fitness. This does not mean that you can "dog it" even if you are a beginner. This will be tough for beginners as well for advanced. You just have to adjust the workout to your current level of fitness.

HIIT Swim Workout

1)Find a clock on the wall or grab a waterproof timer to keep track of the time.

2) Freestyle swim about 2-3 times the length of the pool to warm yourself up.(This will be plenty)

3) Start at one end of the pool and swim (freestyle sprint) as fast as you can for 30 seconds.

4) Light and slow swim for 60 seconds. (You may doggie paddle if needed during this time)

5) Swim (freestyle sprint) as fast as you can for 30 seconds.

6) Light and slow swim for 60 seconds. (Once again you can doggie paddle during this time if needed)

7) You will repeat the alternating of sprinting and light swimming for 15-20 minutes

Note: Like I said before, I am a fan of allowing customization to workouts. If you are a beginner you can change to a 30 second sprint followed with a 90 second light swim. This will give you plenty of time to catch your breath to allow you to exert as much effort into the 30 second sprint. If you are more advanced you may change to a 30 second sprint but with only a 30-45 second light swim. No matter what level of training you currently are in, you should be gassed right after the 30 second sprint. If you actively hit this high intensity interval training swim workout around 3-4 times a week you will see total body definition.

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