Torch Calories With This Simple 30-Minute Swim Workout

U.S. Masters Swimming
经过U.S. Masters Swimming
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Torch Calories With This Simple 30-Minute Swim Workout

Swimming is the perfect workout if you want to quickly burn a ton of calories. Need proof? Ask athletes from other sports who become exhausted after only a few lengths of the pool.

游泳的原因有很多,这是对身心的绝佳锻炼。例如,这是唯一可以锻炼整个身体的心血管运动,同时几乎没有压力的关节压力。

Don’t worry if you can’t swim much yet. Beginners can still do a good pool workout that provides a lot of health benefits. You can build endurance and lose weight while giving your body the best workout it’s ever had in as little as 30 minutes a day.

Pro Tip:Before you start swimming for exercise, have a qualified coach look at your stroke to ensure proper technique, which prevents overuse injuries. As with all sports: If something is painful, stop.

WARMUP(5–10 MINUTES)

Start your workout slowly to give your muscles an opportunity to warm up.Focus on your technique: long, powerful strokes move you through the water at a steady pace. Depending on your swimming experience, you can either do a longer swim (400–500 yards) or break it up into shorter distances, with rest every few lengths. But make sure to start slow and build your pace throughout, which raises your heart rate and prepares you to swim fast.

踢(5-7分钟)

A good kick set helps you continue to warm up while also getting your heart rate up. Some swimmers use kickboards, butyou can justextend your arms在简化的位置或踢向您的背部。

Your kick should start at the hip, not the knees, which means you’re using your entire leg to provide propulsion. Keep your kick narrow and steady. A large up-and-down motion slows you down as it creates drag and reduces the power you generate.


READ MORE >6 EXERCISES THAT BURN CALORIES IN OVERDRIVE


主组(10-15分钟)

This is the focus of your workout. The set should allow you to maintain a high heart rate over an extended time, which allows you to burn maximum calories. (Compare it to the fat-burning qualities of high-intensity interval training, or HIIT)

这是一个possible structure to follow:

  • Swim two lengths of the pool at a quick pace
  • Rest for 5–10 seconds
  • 重复

Let’s say you can do a 50 (two lengths of a standard, 25-yard pool) in 45 seconds. Your interval would be 50–55 seconds, meaning you should get about 10–15 repeats in.

Once you build endurance, you can increase the distance or decrease the interval.


READ MORE >STRETCHES FOR SWIMMERS | 5-POSE YOGA FIX


COOL-DOWN (5 MINUTES)

Swim an easy 300 yards, broken up by 50s or 100s. This step is important because your body needs a chance to recover from the main set. Your pace should be like what you did in the warmup, and you should focus on good technique so your body can repeat it more easily when it’s tired.

Want more workouts?U.S. Masters Swimming membershave access to daily workouts designed especially for a range of swimmers by a USMS-certified coach.

Want to learn more? Check outUSMS’ Masters Swimming 101article series.

About the Author

U.S. Masters Swimming
U.S. Masters Swimming

U.S. Masters Swimming鼓励成年人通过在全国各地提供2,000多个成人游泳计划和活动,包括开放水和泳池比赛,从而享受游泳的健康,健身和社会福利。USM的近65,000名成员从18岁到99岁不等,包括各种能力水平的游泳者。非营利组织还培训和认证教练并提供在线锻炼,一本双月会员杂志,每月的Enewsletters以及技术文章和视频usms.org

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42 responses to “Torch Calories With This Simple 30-Minute Swim Workout”

  1. Avatar David says:

    Nice article. Just this week, I hit the pool for the first time in years and relearned how good it can feel and how challenging laps can be. Your comments were spot on and I learned a few things to add to my mix.

  2. Avatar Rayne says:

    Bookmarking by commenting.

  3. Avatar Ed J Moylan says:

    好文章。我每周游泳3次,每次一英里。我是我们硕士多年的成员,喜欢与我的年龄段竞争。现在,我正在独自游泳,曾经和一名教练一起参加游泳队。

  4. Avatar Rebecca Rhodes Skinner says:

    Wish the calories burned would be included in this article. I know it depends on weight, but a chart would be super nice!

    • Avatar jimL says:

      I think you’ll find that swimming expends more calories then can be accurately tracked because the water temperature will come into play and water absorbs a lot more heat then air (specific heat). Different pools are different temperatures.

      • Avatar Nenita Franck says:

        What is the best temp for the water for swimming laps? Ours is kept at 89*. Walking people seem to prefer it warmer but it seems too warm for me to swim laps.

        • Avatar jimL says:

          89 degrees F is very warm. Most competition pools are kept between 78-81. Figure surface temp of human skin is 84-86, you want the water to be cool when you jump in (to your chest). If you are doing a swimming workout correctly you will heat up and even sweat. Bottom line: I personally recommend you keep a lap pool under 84 degrees.

          • Avatar Nenita Franck says:

            Do you mean that you would heat up and sweat and expend more calories but will tire more easily and not swim as long?

          • Avatar jimL says:

            Swimming in a warm pool (86+ degrees) will just promote lethargy. You won’t get that “spark” when you work hard enough to get your pulse to the aerobic threshold. In pools above 86 degrees your (and everyone else’s) muscles relax…ALL their muscles in their body, ewwww.

            Doing a swimming workout in 89 degree water would be similar to running or biking in 95+ degree air (not a scientific calculation). It’s just not healthy. The only recognized disability that is benefited by warm water (86+) is fibromyalgia. Even arthritis benefits from cooler water as it helps reduce the swelling. Swimming in 80-84 degree water will “motivate” you to move, but be warm enough for you to “fight” hypo-thermia and cool enough to prevent hyper-thermia.

            Many recreational swimmer laugh when they see fitness and competitive swimming drinking while in the pool. You are sweating, the pool water is washing the sweat away (hence the need to chlorination standards)…and if you have the option, you don’t want to drink pool water.

      • Avatar Cathy Raiser says:

        Do you expend more calories in a cool, or warm pool? I read an article once that indicated that exercising in cold water causes one to “shut down ” the metabolism, and slow weight loss. Sounds backwards, but that was the message. Wonder what others have heard.

  5. Avatar Mary Clifford says:

    I’ll soon to be 88 yrs old and I swim half mile almost everday (Weather permitting). Over 70 miles in large pool since Feb this yr. Lifetime activity since 5 yrs old. Love it – keeping me young.

  6. Avatar Dreva Rutherford says:

    我根本不是一个好的游泳者,但是今年夏天,我发现我当地的室内游泳池有一个“慢速车道”,适合步行者。我终于找到了我喜欢的运动!由于我的膝盖和臀部在坚硬的表面上行走总是会导致水中的疼痛,因此没有疼痛!

  7. Avatar JDVinWV says:

    This is great, thanks, we just got our lap pool this week (currentless, but with a harness) so this is great timing. I’m re-learning to swim though, it’s been roughly 20 years since I last swam for exercise so I’m going to have to ease back into it.

  8. Avatar Laura peck says:

    I lost 165lbs and have kept it off for
    three years and my go to exercise has been swimming. Now I do strength training in addition to swimming but when I first started swimming was all I could do. It also keeps me going when I hurt to much to do anything else. I am 55 years old and this is the first time in my life I have kept off that much weight.

    • Avatar Cathy Raiser says:

      如果不是太个性化,请问您如何处理松散的皮肤?游泳似乎有帮助吗?我正在减肥,整个都变得松散了!穿着衣服看起来还不错,但是您不能付钱给我去无袖上衣公开外出。我是一个年轻的年轻,出现了60岁,但我的手臂很丑陋。恭喜您的体重减轻!万博彩票下载安卓狗万体育买球

      • Avatar Faye Allen says:

        嗨,凯茜,我也是60岁,二十年前,我减掉了135磅。我松散的皮肤令人震惊。我只能从腹部清除7磅的皮肤,除此之外,我一直陷入困境和造成的伤害。我去了20年,从来没有用我可耻的,可怕的手臂公开公开。直到去年。我们最热门的夏天之一,我整个夏天都遭受了3/4袖子的痛苦,因此没有人不得不看到我的丑陋手臂。再也不会。今年夏天,甚至比去年夏天更热,我用裸露的手臂公开了。没有人在乎。没有人。 I was free from the worst critic in the world – myself. I encourage you to love yourself (including your arms) enough to wear short sleeves or no sleeves, and feel the freedom of accepting yourself exactly the way you are today. With much care from one formerly obese women to another.

    • Avatar 凯特·帕林(Kate Paullin) says:

      @disqus_tsqbckd07t:disqus,太棒了!恭喜!

    • Avatar Rochelle Wilson says:

      I’m 55 too…post menapause & I have rheumatoid arthritis. I love to work out, once I make it to the gym! I need to lose 100 pounds, and I’m thinking of starting laps, instead of the elliptical machine. Thanks for the inspiration!

  9. Avatar jimL says:

    The tip provided in the warm-up description is perfect. So many people hold their breath when swimming. Holding your breath takes more energy then exhaling (relaxing).

  10. Avatar sld says:

    I struggle with the breathing when I swim (not the breath holding)….but rather just the ability to slow my crawl down enough that I don’t end up winded at the end of each length. So the part where you begin doing sprints is out of my league.

    Still haven’t found the correct form despite watching about every Youtube video about efficient technique and catch. I am guessing that is the source of the issue since when I am not yet winded (read as the first length) the crawl is an easy one for me.

    • Avatar 布莱恩·麦迪 says:

      If you are actually “holding” your breath, you shouldn’t be. You need to breathe out under the water, so you’re ready to inhale quickly when your head turns (not lifts) out of the water on the start of a new stroke. There’s not enough time to exhale and inhale when taking a stroke.

  11. Avatar Janet Brown says:

    How can this workout be modified for time rather than distance? I really need a variation of this for my new Endless Pool. I’m getting ready for knee replacement surgery and have a physical therapy routine, but I also need to loose weight. I can keep pace with the top current, but not for long.

    • Avatar Darcey says:

      By now you will have had the knee replacement. Was it one knee or both? Are you happy with it?
      I have arthritis in knees/hip/back, so I considered an Endless Pool, but my therapy place is letting me continue there on an elective basis indefinitely [I pay monthly], and I have access to equipment in the water, so I decided not to spend the big bucks on an EP. As of now I am just having the gel injections, which work pretty well. I was told knee replacement would bring me back to 85% use, but I think the shots do that much. Still, some days when out of the water I move the wrong way and am out of commission for days.If knee replacements would end all that I’d go for it. But I’m afraid it would be knees but still need back surgery. So at this point, what do you recommend?

  12. Avatar Anne_Frank_98007 says:

    Ever since I broke my ankle and a pipe when through the same leg, I have not been able to do laps, so I have adapted High Intensity Interval Training exercise routines into my water aerobics every day and use the side of the pool steps for planks and other maneuvers
    I cannot do on land…a daily circuit is about 1500+ calories burned in 60 sets of 50 seconds on and 10 second transition/rest.

  13. I am not a fast swimmer and this workout would take me 45 minutes to an hour. Seems like a good structure and method, though.

  14. Avatar Jenifer Twiss says:

    可悲的是,MyFitnessPal允许他们的网站使用虚假的广告以减轻体重。万博彩票下载安卓狗万体育买球“学生用疯狂的方法使医生融化脂肪”。朋友,如果听起来太好了,那么它就需要得到验证。使用SNOPE或其他站点检查有效性。

  15. Avatar Keely Dawn says:

    I’m just commenting to bookmark this. As of now I don’t have access to a pool, but I used to swim competitively and miss the water like crazy. I’ve gained nearly 30lbs since I graduated high school, and lost most of my muscle mass… this girl needs to get back in the water.

  16. Avatar Becki Martin says:

    Hi. New to group and needing inspiration to swim more for health and well being. So glad I found you guys today!

  17. Avatar Anne Thomasson Geraci says:

    好的文章和游泳是一项很好的锻炼,但是您可以真正更改它。我将做几圈(慢速,中等,快速),然后弓步或跳跃或站立的跳动,然后我会得到水重并“跑步”,然后重新滚动,重复。至少对我而言,让我免于无聊。我是一个前跑步者,喜欢训练营风格的锻炼,但由于我的臀部关节炎而无法在干燥的土地上进行锻炼。

  18. Avatar 富恩 says:

    我是一个漫长的长跑运动员and have finished a couple of sprint triathlons. However, swimming is so difficult for me. I try to calm down and relax while swimming, but I find it difficult to find a rhythm where I am breathing at relax rate where I don’t sink. I have taken swimming lessons as an adult (before I did my first triathlon) and we could never figure out why I am further below the water line than I should be. If I hold my breath I rise to the top where I should be, but of course that isn’t conducive to swimming. Any ideas on how to combat the breathing vs. sinking issue?

    • Avatar Veronica Arita says:

      我是一支大师团队,我们团队中的另一位女士也遇到了同样的问题,因为她肌肉发达以至于她不浮力,因此她使用氯丁橡胶短裤,就像您在Wet西装中发现的材料一样,以帮助她的浮动。希望有帮助。

      • Avatar 富恩 says:

        好想法!感谢分享。现在,找到一些穿着的问题。亚马逊,我来了!再次感谢Veronica!

        • Avatar Veronica Arita says:

          No problem! I only wish I had your problem I am so buoyant I can’t stay down on the bottom long lol. Have fun shopping!

    • Avatar Kevin Cozad says:

      Hi Flong, You might try a Finis Swimmers Snorkel. It will allow you to focus on your breathing and stroke. I use it in my workouts and it allows me to swim farther and relaxed. Of course, you’ll finish your workout without it.

      • Avatar 富恩 says:

        Thanks, Kevin. I have seen a person swim with one before. Now I know more behind it. Question. What do you mean by “Of course, you’ll finish your workout without it?” I am a novice here so any light you could shed would be helpful. Thanks!

        • Avatar Kevin Cozad says:

          I like to practice my stroke and breathing without the snorkel at the end of my workout – working toward good form and technique.

  19. Avatar Alice Craft-Tribett says:

    使用Aquasize Moves进行游泳锻炼怎么样?我不掌握游泳圈
    yet……but walk the pool (forward, backward, sideways, etc.) i also do what
    我相信,在游泳池的重量下,可以加强泳池的热量。
    could use a good routine for that if you could.

  20. 感谢您分享信息帖子。每个人都知道游泳被称为身体的完美锻炼。但是,在阅读您的帖子后,人们将能够了解更多的好处,例如燃烧太多卡路里和其他健康益处。

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