Swimming is loved by many for a lot of good reasons. Primarily, it gives your whole body a workout, from your head to your toes. Swimming is not only a refreshing recreational activity but also an effective way to torch calories and achieve your fitness goals.
If you’re wondering how to maximise your time to burn the most calories while swimming, we’ve compiled the different types of strokes, and how many calories they burn. Read on to learn more.
How Many Calories Are Burned Through Swimming?
According to Harvard Health Publishing, on average, a 125-pound person can burn 180 calories by swimming for 30 minutes. However, not all swimming strokes are made equal, as some are more engaging and demanding than others.
Here, we breakdown the calories burned in different swimming styles and based on a person weighing 155 pounds:
Freestyle: This dynamic stroke engages multiple muscle groups, resulting in significant calorie burn. Someone weighing approximately 155 pounds can expend about 704 calories in an hour of freestyle swimming.
Breaststroke: Known for its smooth and rhythmic motion, the breaststroke offers a moderate calorie burn. A person of similar weight may burn around 704 calories per hour while performing the breaststroke.
Backstroke: While the backstroke provides a great cardiovascular workout, it tends to burn fewer calories compared to other strokes. This relaxed and steady stroke burns around 493 calories per hour.
Butterfly: The butterfly stroke is the most intense swimming style, demanding considerable energy expenditure. It’s estimated that a person weighing 155 pounds can burn approximately 774 calories per hour practising the butterfly stroke.
Leisurely: Leisurely swimming is a relaxed and enjoyable activity that burns calories, with an average burn of about 422 calories per hour. It’s perfect for those looking for a gentle yet effective workout in the water.
Sidestroke: The sidestroke, characterised by its smooth and graceful sideways glide, offers a moderate calorie burn, with an estimated expenditure of around 563 calories per hour. This stroke is often favoured for its comfort and ease of execution.
Synchronised: Synchronised swimming, combining grace, precision, and athleticism, burns approximately 563 calories per hour. This demanding and synchronised routine provides an excellent cardiovascular workout and engages multiple muscle groups for a full-body burn.
How To Calculate Calories Burned While Swimming?
You can track your burned calories during swimming lessons in four ways. You can use Metabolic Equivalent of Task (MET), an online calculator, fitness trackers or heart rate monitors.
Metabolic Equivalent of Task (MET): It measures the energy cost of physical activities. For example, 1 MET is the energy expended at rest, while 10 METs represent an activity that burns 10 times as much energy. Swimming has MET values depending on factors like swimming stroke type and intensity.
Online Calculators: Several online calculators are specifically designed to estimate calorie expenditure during swimming. These tools usually require inputs such as swim duration, stroke type, and body weight to provide an estimated calorie burn.
Wearable Fitness Trackers: Many wearable fitness trackers offer swim tracking features that estimate calorie burn based on factors like swim duration, stroke count, and heart rate. These devices can provide real-time feedback and track your progress over time.
Heart Rate Monitors: Heart rate monitors measure your heart rate during swimming, which can be used to estimate calorie burn. Combining heart rate data with factors like swim duration and stroke type can give you a more accurate picture of your calorie burn.
How To Maximise Calorie Burn In Swimming?
1. Varying Stroke Intensity and Speed: Switching between different strokes and altering your pace can significantly boost calorie expenditure. Integrate faster and more vigorous strokes, such as freestyle sprints, with slower, more relaxed strokes like breaststroke. This variation keeps your muscles engaged and challenges your cardiovascular system, leading to increased calorie burn.
2. Interval Training: This training involves alternating between high-intensity activity and recovery periods. Try incorporating intervals into your swimming routine by swimming at maximum effort for a set distance or time, followed by rest or lower-intensity swimming. This method elevates your heart rate, leading to higher calorie burn during the workout and enhances your metabolic rate post-exercise, resulting in continued calorie burn even after you’ve finished swimming.
3. Adding Resistance with Equipment (e.g., Paddles, Fins): Incorporating paddles, fins, or resistance bands into your swim workout intensifies muscle engagement and boosts calorie burn. Swim paddles strengthen the upper body and enhance water resistance, while fins enhance leg workouts with added propulsion. Integrating these tools into your swimming routine can enhance calorie burning and elevate overall fitness.
Conclusion About How Many Calories Swimming Burns
Swimming burns calories effectively, offering a versatile and enjoyable way to stay fit and healthy. Understanding the calorie expenditure involved in different swimming styles and implementing strategies to maximise calorie burn can help you achieve your fitness goals.
If you want to achieve your fitness goals, enrol with the best swimming lessons in Singapore, don’t hesitate to contact us at 9395 6454 or send us a message to speak with one of our friendly staff members.
Don’t miss out on this opportunity to experience stress-free and flexible swimming classes!
Frequently Asked Questions About Calories Burned During Swimming
How Many Calories Are Burned In A 30-Minute Swimming Session?
The number of calories burned during 30 minutes of swimming varies depending on factors like stroke type and intensity. On average, it can burn 200 to 350 calories, making it an effective cardiovascular workout and contributing to overall fitness.
Can I Burn 1000 Calories Through Swimming?
Burning 1000 calories through swimming is achievable but typically requires a longer duration of intense swimming or high-intensity interval training (HIIT) in your workout. It’s important to gradually increase intensity and duration to avoid overexertion and ensure safety.
Does Swimming Burn Calories And Belly Fat?
Swimming is an excellent full-body exercise that burns calories effectively and can contribute to reducing overall body fat, including belly fat. Consistent swimming and a balanced diet can help promote weight loss and improve cardiovascular health, leading to a trimmer waistline.
Is Slow Swimming A Good Exercise?
While slow swimming may not burn as many calories as more intense workouts, it still provides valuable cardiovascular benefits. Beginners can also do swimming to recover from injuries. Slow swimming engages various muscle groups and promotes endurance and overall fitness, making it a beneficial exercise for maintaining cardiovascular health and burning calories.
