How effective is swimming?

nik_nak_1983
nik_nak_1983 Posts: 30
in Fitness and Exercise
How effective is swimming at burning cals? I have been running and sound circuits with was burning around 800 per week but due to a back injury I am going to have to change my exercise so will be doing swimming and walking. How much swimming would I need to do to maintain this calorie burn?
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Replies

  • motivatedmartha
    motivatedmartha Posts: 1,108 Member
    I read somewhere on here that it was very effective if you go at it :) Plug your intended swim into the exercise database and see what it gives you. Regardless of what it actually burns it's very good for toning arms and tummy
  • nik_nak_1983
    nik_nak_1983 Posts: 30
    That's crackers...So 30 mins of swimming is double what I was burning for the same running....!! I'll take that : ) you're right about the benefits of toning as well something that I think I forget about thanks for that.....can't wait to dust of the swimming costume and goggles now : )
  • MelieBoo1987
    MelieBoo1987 Posts: 4
    swimming is brilliant as long as you push yourself to get your heart rate up.
    A lot of people tend to float around doing breaststroke which won't do a lot, i prefer free as it gets my heart rate up the most.
    You are probably better off doing a 20-30 min swim 5 times a week.
    Rather than swimming constantly try things like
    (if in a 25 meter pool)
    300 meter warm up
    then do intervals, example.. 25m, 25m, 100m, 25m (leaving about 10 secs in between each set)
    100m, 75m, 50m, 25m
    25m, 50m,75m, 100m
    25m, 25m, 100m, 25m
    and that totals 40 lengths.

    Hope this helps and makes sense? :))
  • motivatedmartha
    motivatedmartha Posts: 1,108 Member
    Plus the benefits of shivering in the changing rooms (prob UK only) :wink:
  • nik_nak_1983
    nik_nak_1983 Posts: 30
    That's awesome, thank you! Makes great sense! I'm actually a pretty good swimmer so looking forward to getting back to it! Enjoy Thursdays ladies : )
  • spg71
    spg71 Posts: 179 Member
    Swimming a little odd on calorie burning, as technique plays so much. I am sure i burnt more calories when i was flailing around like i was drowning, but after 6 months of it, i am a little smoother and a little more efficient so burn less. Its great for interval training though and the added benefit that after you have done your swim you don't feel tired but invigorated.
  • Myhaloslipped
    Myhaloslipped Posts: 4,317 Member
    Swimming burns tons of calories, but don't trust MFP for accurate calorie burn calculations. It grossly overestimates them. I usually take about 30%off, and that is close to what my HRM says.
  • WaterBunnie
    WaterBunnie Posts: 1,371 Member
    When I started I was only swimming, doing aqua aerobics and walking. It definitely made a big difference to my body shape and gave me strength across my back, torso shoulders and arms without the strain on my joints. I always found MFP burn rates way too generous though and calculated my burn rates on FitBit's site (you don't need a FitBit to have a FitBit account) and entered them here. It's a great way to get fit.
  • jonnyman41
    jonnyman41 Posts: 1,032 Member
    That's crackers...So 30 mins of swimming is double what I was burning for the same running....!! I'll take that : ) you're right about the benefits of toning as well something that I think I forget about thanks for that.....can't wait to dust of the swimming costume and goggles now : )
    [/quote

    Like all things it will depend on the effort you put into it. A leisurely breast stroke to a fast crawl are totally different of course, though breast stoke can be a powerful burner too with the right effort. Swimming is pretty easy to do intervals with, a fast race speed lap followed by a slower paced lap can get you through half an hour with ease while you build up. As you have been a runner you will find that your lung capacity is pretty good for swimming fast though your muscles will need to catch up. also try deep water running (your can google it) to keep your running muscles as fit as they can be but gentle on your back.
  • ruikoh
    ruikoh Posts: 10 Member
    Very effective. Just remember about interval trainings and you are good to go. I use swimming as an alternative exercise when I got injured from running. I'm fully recovered now but I did not remove swimming from my exercises anymore. I alternate between running, swimming and going to the gym. Swimming being the most enjoyable :)

    Good luck and have fun! :)
  • Annalisa_87
    Annalisa_87 Posts: 56 Member
    Swimming is great for burning calories, but personally I find doing laps a bit boring. It's also great if you have joint problems.
  • nik_nak_1983
    nik_nak_1983 Posts: 30
    Yeah I find it boring too but if it is a good burner then it sounds like a good substitute for running while I am out of action
  • keepongoingnmw
    keepongoingnmw Posts: 371 Member
    I miss swimming so much! I think you have to consider how much you enjoy it too if you really like it you are more likely to keep it up.
  • MB2MN
    MB2MN Posts: 334 Member
    Depends on stroke and intensity. Stick to fly and free if you can as they require the greatest effort. Also, the thing with the MFP database is that it doesn't give you an option for different speeds like it does for running. I'm a pretty good swimmer so I will do about 2000m in 30 minutes but if I used the MFP count it would tell me the same as if I did 1000 in 30 minutes. Using an HRM would be good in this case.
  • JCLondonUK
    JCLondonUK Posts: 159
    Is there anyone 'bilingual' here that can tell me if, by 'freestyle', Amercian MFP-ers mean what us Brits call 'front crawl'? Sorry to divert the thread a little, but this has been puzzling me while reading a number of swimming threads recently. Hoping for a translation. :smile:
  • ashenriver
    ashenriver Posts: 498 Member
    Front crawl and Freestyle are one and the same. Freestyle is the competition word for front crawl for lack of a better explanation.
  • FindingAmy77
    FindingAmy77 Posts: 1,268 Member
    doing laps is wonderful and keeps your heart rate up. I am not sure if I trust mfp for calories burn and I don't have a hrm yet but its how I am losing weight. I either go for a long walk or swim or both. its a full body workout and just the benefit of the cooler water helps burn calories too. it is also low impact so you have less risk of injury as long as you focus on your form and stretch before and after. shoot I been procrasticating on getting my swim in today.. this reminds me to get off my butt.
  • rpm6115
    rpm6115 Posts: 2
    Former college swimmer and age-group swim coach here. Swimming laps is a great full body workout, but as many have mentioned, it can get boring. Above all else, the best exercise plan is the kind you do consistently. Making sure you vary your workouts is key to keeping things interesting, and interval training is definitely the way to go to keep your heart rate up.

    One thing to note though is that while swimming can be a great workout, some research has shown that it can lead to increased appetite as opposed to other forms of cardio. Make sure you alternate your pool sessions with some weight bearing exercises and keep an eye on what you eat!

    For those struggling with good technique in the water, you can still get a great workout in by just kicking, either with a kickboard or without. Start with say a 100 moderate pace, then a set of 4x25's sprint with 15-20 seconds in between, repeat. While swimming can be a great non-weight bearing alternative, poor technique can lead to overuse injuries, especially in the shoulders. Youtube is a great resource for videos on technique and drills, but the best way to improve of course is to go get wet!
  • asciiqwerty
    asciiqwerty Posts: 565 Member
    I swim because I can't do higher impact training for medical reasons including a history of shin splints, back injusry and hypermobility.

    Swimming laps is boring, as others have said the key to a good calorie burn in a swim workout is keeping your heart rate up, and sets are great for that.

    When I started back in the (short 11m) pool after my last injury I was doing 20 lengths in half an hour, now I do over a hundred. I do get bored, but my sister bought me a cheap waterproof mp3 player that I listen to rock and roll on. It's also easy to lose count of lengths, I started counting in alphabets (a,b,c,...) which helps me keep count.

    I also find that alternating legs/arms and doing little excercises can help me keep the effort up.

    I don't nkow how accurate the calorie burn measurement it, though i know for sure that the more efficient your stroke the less calories you burn. I aim to be out of breath before my warm down, and tracj my progress based on distance, speed, and pain.
  • OverDoIt
    OverDoIt Posts: 332 Member
    Very, if there is a shark behind you.
  • asciiqwerty
    asciiqwerty Posts: 565 Member
    btw - does anyone who swims regularly have any advice about tracking swimming? gadgets that do or don't work and that are really water proof rather than shower proof?
  • Elsie_Brownraisin
    Elsie_Brownraisin Posts: 786 Member
    This website has a range of workout plans according to what you want and your current fitness level:

    http://www.swimming.org/swimfit/

    I swim at least twice a week and as others have commented, make sure that my heat rate is up. I use a float and pull buoy to make it more difficult and strengthen my arms or legs.

    ETA - I also find I am hungrier after swimming for some reason than when I lift weights or run
  • Nyksta
    Nyksta Posts: 241 Member
    I love swimming - always been a swimmer and swam a lot at the beginning of my weight loss journey.... However, recently I took my hrm swimming and was hugely surprised at the difference in calories burned from what I had been using via MFP!

    Nowhere near as many....

    I can burn more running int he same period of time but I enjoy swimming, its gives me a good all body workout and I personally feel its a great exercise to have in your routine :)

    Nyk x
  • zoquo
    zoquo Posts: 75
    As a qualified swimming teacher i can tell you that it depends on your technique. You also have to push yourself a bit. I used to swim 30-45 mins non stop every morning before work (benefit of working in water). I found that this with a controlled calorie intake worked well at general toning. I was only more defined when i swam with a club and trained hard for competitive swimming. I prefer swimming to running but i am a water baby.

    Peace
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    For people like me with degenerative osteoarthritis in the feet, swimming is awesome.
    I worked my way up to swimming over 3 miles a day. I also lift heavy and add a spinning class or two each week.
    Sundays, hen time allows push myself further to 4 or 5 miles.
    Down over 100# and have more shoulder muscle than I have ever had. Soon I may need to buy athletic cut dress shirts :)
  • jaenders06
    jaenders06 Posts: 63 Member
    If you want something that works to track swims, take a look at the Speedo website or any of the competitive companies. They usually have stuff that will work. I used to swim competitively and we were always using the clocks and lap counters and things like that. Also if you write out what you're going to do, you can keep in on a kickboard and record it that way. I have bad knees now from years of field hockey and snowboarding so I swim for something low impact with my workout routine. If you want to tone as well there are different items you can use to help.
  • asciiqwerty
    asciiqwerty Posts: 565 Member
    If you want something that works to track swims, take a look at the Speedo website or any of the competitive companies. They usually have stuff that will work. I used to swim competitively and we were always using the clocks and lap counters and things like that. Also if you write out what you're going to do, you can keep in on a kickboard and record it that way. I have bad knees now from years of field hockey and snowboarding so I swim for something low impact with my workout routine. If you want to tone as well there are different items you can use to help.

    Thanks I've been looking for a while, but so far most of hte "proper" high spec stuff, when I look up the details wouldn't actually cope with the length of the pool i use... i'll keep looking
  • GillianMcK
    GillianMcK Posts: 401 Member
    I do aqua-jogging once a week as a low impact alternative to running, I get hungrier after doing that than I do running for the same length of time, I've always wondered if it was to do with the water (it's something like water is x800 denser than air which is why it's so difficult).
    I've always just timed myself on the average time it takes me to do 5k, count the number of times I can get across the breadth of the pool (as I found out the first time, aqua-jogging the length of the pool doesn't work if your feet can't touch to floor of the pool!!!)
    and improve on the number of times I can make it back and forwards.

    I wear contacts and am rather blind without them so front crawl/freestyle I've never really learned to do properly and breast-stroke just doesn't increase my heart-rate enough!!
  • mattissy
    mattissy Posts: 3 Member
    Swimming a little odd on calorie burning, as technique plays so much. I am sure i burnt more calories when i was flailing around like i was drowning, but after 6 months of it, i am a little smoother and a little more efficient so burn less. Its great for interval training though and the added benefit that after you have done your swim you don't feel tired but invigorated.

    This is very true, I'm a former competitive swimmer, I spent the first 23 years of my life perfecting my stroke to be as efficient as possible, using it to keep fit now is much harder as the techniquer never leaves you. Pushing myself is more important than the distance covered or the time I'm there. Just plodding laps is boring and not good for a work out.
  • Pensworth
    Pensworth Posts: 31 Member
    It is good for some therapeutic reasons, as others have said. I have a weak tendon and numb ankle that I am only able to really work when I'm waist deep in the water, so it's nice to be able to strengthen that with some gentle exercises between laps. I have no technique to speak of when I get in the pool besides flail forward until I'm exhausted, then take a moment to catch my breath before doing it some more. I figure when my arms start to ring, that is a sign that I'm doing something right.

    I agree that estimating calories burned can be very difficult for this activity. I try to low ball it when I put it in my diary. Never owned a HRM and I am pretty poor at counting laps. I just try to stay in for 20-30 minutes of continuous movement, taking out breaks.

    edit: Only real problem I've dealt with in swimming is that I am very sensitive about getting water in my ears, and need ear plugs. I struggle with getting my ear plugs to stay in and not let water leak in. Other than that, not many complaints. Goggles are your friends.

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