Swimming makes you leaner than you thought
Not every sport is suitable for boosting fat burning. As a rule of thumb, long-term low-pulse loads go to the fat reserves faster than short power training. Swimming is one of the best ways to get rid of excess calories, says Prof. Ingo Froböse of the Center for Health of the German Sport University Cologne. In half an hour, the body can burn up to 350 calories.
Swimming is good for overweight people
The benefits of water’s characteristics make swimming one of the healthiest sports. This includes, for example, the buoyancy – this makes swimming particularly suitable for people with joint problems and obesity. In addition, the water offers a resistance that is up to 14 times higher than the air resistance. Musculature is particularly challenged.
Good swimming technique and stamina required
At the same time, energy consumption is higher than other activities, says Froböse. To use swimming as endurance training, according to the sports scientist an economic swimming technique is helpful. Because a training session should take at least 30 to 45 minutes – and ideally about three times a week. Important for training control is the right pulse rate. It should be about 10 to 15 strokes lower when exercising in the water than when jogging.
In endurance sports the pounds tumble
Other endurance sports suitable for slimming include jogging, Nordic walking and cycling. Like swimming, a 70 kilo jogger burns around 350 kilocalories in half an hour at medium speed. Anyone who finds this too strenuous, is well advised with walking. It protects your joints, because – unlike when running – the flight phase is missing here, as always one foot remains in contact with the ground. Especially for untrained and overweight amateur athletes, walking is ideal for gaining access to sports and exercise. A variant is the Nordic Walking, a dynamic walking with sticks. A comparison with classic walking shows that the use of the sticks increases the calorie consumption by about 55 percent: with Nordic walking the body burns about 340 kilocalories per hour, while walking only 193 kilocalories.
Alternatives for indoor fans
No matter which sport you choose: Three to four training sessions per week should be enough if you want to reduce your weight. A training session is equivalent to about 20 minutes of jogging, 25 minutes of medium-speed cycling or 40 minutes of walking. If you prefer indoor training, you can also achieve good results in aerobics or step courses in the gym or on an exercise bike. Water rats can reduce their pounds with endurance swimming, aqua fitness and aqua jogging. These joint-friendly sports are particularly suitable for fitness beginners and obese. Anyone who pays attention to a well-balanced, low-fat diet is well on the way to a leaner line.