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Swimming

Swimming – The sport is better than the panacea

No sport activity can achieve effects comparable to swimming.

Efforts to wave the area in the water while burning energy, boosting metabolism and toning all body parts, do not damage the joints nor create too much pressure.

You will easily get the affirmation of the clear benefits that swimming brings as soon as you look at the images of swimmers; buttocks and thighs slender, but toned, tummy tapered, arms well set.

Benefits of Swimming | 8 reasons you should be in the pool

1. Benefits for everyone

To enjoy the benefits of swimming, there is absolutely no need to win the national championship. Studies by US scientists have done with swimmers such as the form of exercise and those who regularly participate in other muscle training programs to prove it.

The results of their observations were as follows: Those who swim often have less fat tissue, more muscular weight than their peers who regularly participate in other sports.

Swimming has another important strength. Swimming trunks, hats and goggles (optional) are the only equipment needed to start swimming and take care of your performance.

Expert Says Swimming Pool Water Unlikely to Spread Coronavirus

2. Great environment!

Swimming requires the simultaneous operation of multiple muscles, resulting in high energy burning rates and strengthening of the active parts of the body. All types of swimming are done in moderation to allow the body to consume about 500 kcal/hour. Swimming at a more intense pace every hour had to spend 700 kcal!

That’s because, because the underwater environment is over 800 times more dense than air, every movement of the foot or arm requires much better effort than all ground activities. Active swimming forces us to mobilize our whole body muscles: neck, buttocks, arms, shoulder blades, thighs, etc.

Tired of trying to overcome the drag of water, muscles reinforce themselves by speeding up the body’s metabolism – not just during training, but long after that. When swimming, muscles work harder, but at the same time the joints are relaxed differently than on the ground. Water resistance eliminates most of the gravitational force, so when you swim you feel lighter and do not have knee and spine pain.

Even daily swimming never suffers from joint injuries – an effect that cannot be ruled out, for example daily running on asphalt. That’s why swimming is an ideal sport that can be done for a lifetime and according to scientists – has a rejuvenating effect on the body.

Scientific studies have proven that people who swim for years often have younger bodies even up to 20 years of age than birth. Their blood pressure, cholesterol levels, heart function and central nervous system are comparable to their much younger counterparts.

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Swimming

How many calories do swimming burn? (Part 2)

Factors that affect calories burned when swimming.

But don’t get caught up in these numbers, because calories burned depends on many factors.

– Body: The heavier person will consume more calories than the low weight person because it will need more energy to move the body bigger than the smaller body. (This is taken into account in the MET formula.) But a larger body will also create more surface area than water, thus creating more resistance. More resistance means more energy is needed to overcome resistance, thereby increasing your heart rate and leading to consuming more calories.

– Swimming speed: Swimming speed also affects the burning of calories. The slower you swim, the less energy is consumed, resulting in fewer calories burned. Therefore, the faster you swim, the more energy you will use. Using swimming equipment such as floats, ducklings, umbrellas and ice, to increase drag or increase traction will also increase energy consumption, increase calories burned.

– Swim style: Butterfly swimming is probably the hardest and most technically demanding, which is why it burns the most calories. When swimming the butterfly, you must pedal like a dolphin and your arms reach above your head, requiring the participation of the whole body muscles (especially in the core and upper back). Swimming strides the next in terms of calories burned when swimming. Every time you spread your arms, you’ll pedal at the same time! It is a perfect combination to burn large calories. Swimming frogs and backsteps are equivalent in calorie results. These are two slower swimming styles, but you can still burn calories with the right technique. Below are more specific estimates of the number of calories burned by each swim pattern.

• Floating (moderate exertion): 3.5 MET = 223 calories/hour

• Backstroke: 4.8 MET = 305 calories/hour

• Swimming frog: 5.3 MET = 337 calories/hour

• Freestyle or stride swimming (low or moderate exercise): 5.8 MET = 369 calories

• Free swimming or stride swimming (moderate to high exercise): 8.3 MET = 528 calories/hour

• Freestyle or stride swimming (fast or strenuous): 9.8 MET = 623 calories/hour

• Butterfly swimming: 13.8 MET = 878 calories/hour

How to burn more calories while swimming

Regardless of body size, pace, or type of swimming, the best way to burn more calories while swimming is to do strenuous exercise alternating with recovery time.

Example of a set of interleaved models: 50m freestyle sprint, then take a 10-second break for the heart rate to return to normal, repeat a total of five times. These intense efforts, along with rest, will require more of your body than training in a steady state – and science has shown that HIIT burns an additional 25 to 30% of calories, plus the following effect. Burn – burn calories even when the workout is finished.

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Favorite water sports Swimming

How many calories do swimming burn? (Part 1)

If you’ve ever jumped into a pool to do cardio, you’ll realize how much more energy is spent swimming than running and cycling.

Swimming is one of the best exercises. It helps to burn fat, lose weight, increase strength and improve overall health. Not to mention, swimming has a low impact, making it a great option for active recovery and injury prevention.

The reason for swimming so well is that every time you spread your arms, pedal or do a sprint, you’re resisting the water’s resistance, which is much denser than air. This helps strengthen muscles and burn many calories. While burning calories, muscle also becomes toned, meaning you’ll continue to burn calories throughout the day.

How many calories does swimming burn?

To find out how many calories you burn while swimming, you must first understand how scientists estimate the amount of energy the body uses during physical activity. The unit used is called the MET (or metabolic equivalent) and it measures the strenuous level of the body when working versus resting. When you lie down on a chair (also called rest), your body will burn 1 MET, equivalent to 1 calorie / kg of weight / hour. If you know how much an activity “consumes” MET and know how much you weigh, you can calculate the amount burned when performing the activity.

You can use an online calculator, using your weight and exercise time, to easily determine your calorie intake. While swimming, your body consumes from 3.5 MET (223 calories/hour) for moderate speed float; up to 8.3 MET (528 calories/hour) for moderate stride swimming; and 13.8 MET (878 calories/hour) for butterfly swimming. These estimates are for adults weighing 63kg.

For comparison, jogging costs 7 MET (446 calories/hour) and cycling is 7.5 MET (477 calories/hour), although MET and calories burned for these activities also vary by intensity.

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Favorite water sports

The most popular forms of swimming sport

Swimming sports are included in tournaments at the Olympic Games and the World Swimming Championships, which consists of 4 parts including sport swimming, water polo, diving and artistic swimming.

The four sections of the test are completely independent test subjects. Besides, the form of swimming is also extremely diverse, including sports, mass swimming, practical swimming and special swimming.

Swim development along with swimming sports is also extremely rich. Swimming competitions have combined all four types of swimming, including individual mixed swimming and mixed relay swimming, officially becoming competitive sports.

Practical swimming

Practical swimming has only a relative difference from sports swimming. Therefore, practical swimming includes swimming lessons of the type of sport swimming. Practical swimming includes swimming standing, frog swimming, backstroke, armed, swimming across the sea, drowning techniques, …

Practical swimming is a form of swimming for activities, production labor and military.

Mass swimming

Mass swimming aims to increase fitness, health, enrich the spiritual life such as relaxing swimming, water games, weight loss swimming, … Mass swimming develops around the world and becomes into an element of sport.

Swimming in public does not require high technology, fast speed, so it is increasingly popular. This type of swimming is rapidly developing and has become an important part of modern swimming.

Special swimming

Special swimming is a special type of swimming for the military or some competitions that require swimming skills to endure, setting a record of time and length.

In addition, special swimming is for speed diving that allows both men and women with professional swimming equipment such as scuba diving, propellers, glasses, etc.

Swimming is a completely underwater activity with the movement of the whole body. Therefore, the body becomes extremely sensitive under water and prone to eye, ear, nose and throat diseases. According to my swimming experience, to protect the body safely when swimming, you need to be equipped with the necessary basic swimming equipment such as swimming caps, goggles or swimming floats, … especially important for children.