Swimming is one of the most complete forms of low impact cardio exercises and can be enjoyed by people of all ages and proficiency levels.
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Regular swimming builds endurance, muscle strength, stamina, and cardiovascular fitness. Good swimming workouts can burn more calories than running or cycling. Follow these tips to maximize your workout:
With regard to weight loss, fitness swimming gives you the best aerobic workout with the least amount of joint stress or impact. A 1993 study conducted for the Educational Testing Service in Princeton, N.J. found that in a given amount of time competitive swimmers burn 25 percent more calories swimming all out than competitive runners do when running all out. For non-competitive swimmers, the amount of calories burned during a swimming routine will vary based on their weight, the intensity of their good swim workouts, conditioning level, and metabolism. The links below will provide comparative information about calories burned for different types of activities.
Activity (1 hour)
|
130 lbs
|
155 lbs
|
190 lbs
|
Running, 10-min mile |
590
|
704
|
863
|
Swimming laps, freestyle, vigorous effort |
590
|
704
|
863
|
Calisthenics, (push-ups, sit-ups), vigorous effort |
472
|
563
|
690
|
Running in place |
472
|
563
|
690
|
Swimming laps, freestyle, light-moderate effort |
472
|
563
|
690
|
Aerobics, high impact |
413
|
493
|
604
|
Bicycling, stationary moderate effort |
413
|
493
|
604
|
Tennis, general |
413
|
493
|
604
|
Aerobics, general |
354
|
422
|
518
|
Stair treadmill ergometer, general |
354
|
422
|
518
|
Aerobics, low impact |
295
|
352
|
431
|
Calisthenics, home, light-moderate effort |
266
|
317
|
388
|
Bicycling, 10 mph leisure |
236
|
281
|
345
|
Walking, 4 mph, very brisk pace |
236
|
281
|
345
|
Source. Nutristrategy.com
Activity (1 hour)
|
100 lbs
|
150 lbs
|
200 lbs
|
Running, 5.5 mph |
440
|
660
|
962
|
Swimming, 50 yds/min |
325
|
500
|
650
|
Walking, 4.5 mph |
295
|
440
|
572
|
Tennis, singles |
265
|
400
|
535
|
Bicycling, 12 mph |
270
|
410
|
534
|
Bicycling, 6 mph |
160
|
240
|
312
|
Source. American Heart Association
Swimming is commonly recognized as one of the best forms of exercise there is. It provides most of the aerobic benefits that running does, with many of the benefits of training with pool exercise equipment.