Swimming is often heralded as one of the best full-body workouts available, combining cardiovascular fitness with muscle toning and flexibility. But how many calories does swimming actually burn? You clicked here to find out and that’s what we’re going to do.
This article dives deep into the specifics, examining the factors that influence calorie expenditure during swimming and comparing it with other forms of exercise.
Factors Influencing Calorie Burn in Swimming
1. Swimming Style
Different strokes use different muscle groups and levels of intensity, resulting in varying calorie burns.
Freestyle
Freestyle, or front crawl, is the most common and often the fastest stroke. It’s efficient and engages the core, legs, and arms intensely. On average, a person weighing 70 kg (155 lbs) can burn approximately 704 calories per hour swimming freestyle at a vigorous pace.
Breaststroke
The breaststroke is slower and less intense but still a significant calorie burner due to its emphasis on the legs and chest. A person weighing 70 kg burns around 493 calories per hour swimming breaststroke at a moderate pace.
Backstroke
Backstroke provides a good workout for the back and shoulder muscles and is less intense than freestyle. The same 70 kg individual can expect to burn about 493 calories per hour swimming backstroke at a moderate pace.
Butterfly
The butterfly stroke is the most challenging and intensive, engaging the entire body. It can burn up to 774 calories per hour for a 70 kg individual.
2. Body Weight and Composition
Heavier individuals burn more calories because they expend more energy to move through the water. Muscle mass also plays a role, as muscle tissue burns more calories at rest than fat tissue.
3. Intensity and Speed
Swimming at a higher intensity increases heart rate and energy expenditure. Vigorous swimming can double the calorie burn compared to a leisurely pace.
4. Water Temperature
Swimming in cooler water can increase calorie burn as the body works to maintain its core temperature. However, extremely cold water can lead to decreased performance and quicker onset of fatigue.
5. Duration and Consistency
The longer and more consistently you swim, the more calories you burn. Interval training, where you alternate between high and low intensity, can also boost overall calorie expenditure.
Calorie Burn Comparison with Other Exercises
1. Running
Running is often compared to swimming for its cardiovascular benefits. Running at 8 km/h (5 mph) burns around 606 calories per hour for a 70 kg person, slightly less than vigorous freestyle swimming.
2. Cycling
Cycling at a moderate pace of 20 km/h (12 mph) burns approximately 563 calories per hour for a 70 kg individual. Like swimming, it provides a low-impact workout, but swimming engages more muscle groups.
3. Rowing
Rowing is another full-body workout that burns about 493 calories per hour at a moderate pace for a 70 kg person. However, it is more demanding on the upper body compared to swimming.
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Health Benefits of Swimming
1. Cardiovascular Fitness
Swimming improves cardiovascular health by strengthening the heart and increasing lung capacity. Regular swimming can lower blood pressure and improve circulation.
2. Muscle Strength and Tone
Swimming engages multiple muscle groups simultaneously, leading to increased muscle strength and tone. The resistance of the water provides a natural form of weight training.
3. Flexibility and Joint Health
The range of motion required for swimming strokes helps improve flexibility. The buoyancy of water reduces stress on the joints, making swimming an excellent exercise for those with arthritis or joint pain.
4. Mental Health
Swimming has been shown to reduce stress and anxiety, improve mood, and enhance overall mental well-being. The rhythmic nature of swimming can have a meditative effect.
How to Maximise Calorie Burn in Swimming
1. Incorporate Interval Training
Alternate between high-intensity bursts and low-intensity recovery periods to increase calorie burn. For example, swim as fast as you can for 30 seconds, then swim at a leisurely pace for a minute, and repeat.
2. Mix Up Strokes
Using different strokes engages various muscle groups and prevents workout monotony. Incorporate all four main strokes into your routine.
3. Increase Distance and Time
Gradually increase the distance you swim and the duration of your workouts. Aim to swim for at least 30 minutes to an hour to maximise calorie burn.
4. Use Equipment
Incorporate swim fins, paddles, or a kickboard to increase resistance and engage different muscles. These tools can also help improve your technique and overall swimming efficiency.
5. Focus on Technique
Proper technique ensures that you are using your energy efficiently and effectively. Consider taking lessons or working with a coach to refine your strokes.
Special Considerations
1. Age and Fitness Level
Older adults and beginners should start slowly and gradually increase intensity. Swimming is a versatile exercise that can be adapted to any fitness level.
2. Medical Conditions
Individuals with certain medical conditions should consult with their healthcare provider before starting a swimming routine. Conditions like asthma, epilepsy, and certain heart conditions may require special precautions.
3. Nutrition and Hydration
Adequate nutrition and hydration are essential for optimal performance. Swimmers should consume a balanced diet rich in carbohydrates, proteins, and healthy fats. Staying hydrated is also crucial, as swimming can lead to dehydration, even though you are in the water.
Case Studies and Research
1. The American Heart Association (AHA)
The AHA recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, including swimming. Research shows that regular swimming can reduce the risk of chronic illnesses such as heart disease, type 2 diabetes, and stroke (American Heart Association, 2018).
2. Harvard Medical School
According to Harvard Medical School, swimming burns more calories than many other activities. For example, a 30-minute swim at a moderate pace burns around 223 calories for a 70 kg person, compared to 149 calories for walking at 6.4 km/h (4 mph) (Harvard Health Publishing, 2020).
3. British Journal of Sports Medicine
A study published in the British Journal of Sports Medicine found that swimming can improve body composition, reducing body fat and increasing lean muscle mass. Participants who swam regularly for 12 weeks experienced significant improvements in body composition and cardiovascular fitness (Cox et al., 2010).
Conclusion
Swimming is an exceptional exercise for burning calories and improving overall health. The number of calories burned during swimming depends on various factors, including swimming style, body weight, intensity, and duration. By incorporating different strokes, interval training, and using equipment, you can maximise your calorie burn and enjoy the numerous health benefits swimming offers. Whether you are looking to lose weight, tone muscles, or enhance cardiovascular fitness, swimming is a versatile and effective choice.
Key Takeaways
| Key Takeaway | Description |
|---|---|
| Calorie Burn | Varies by swimming style, body weight, intensity, and duration. |
| Health Benefits | Includes cardiovascular fitness, muscle strength, flexibility, and mental health improvements. |
| Maximising Calorie Burn | Incorporate interval training, mix strokes, increase distance/time, use equipment, and focus on technique. |
| Comparisons | Swimming burns more calories than activities like walking and is comparable to running and cycling. |
| Special Considerations | Age, fitness level, medical conditions, nutrition, and hydration should be considered. |
References
- American Heart Association (2018) ‘Recommendations for Physical Activity in Adults and Kids‘
- Harvard Health Publishing (2020) ‘Calories burned in 30 minutes for people of three different weights‘
- Cox, C. et al. (2010) The effects of swimming training on body composition and physical fitness in prepubescent children, British Journal of Sports Medicine, 44(10), pp. 716-720.
image sources
- open water swimming: Courtesy of CrossFit Inc.
