Weight Loss

During half an hour of vigorous swimming a ten stone individual burns 360 calories, which is the equivalent of running at 12 kph for the same period of time. Generally, swimming burns calories at a rate of three calories a mile per pound of bodyweight. If you weigh 150 lbs and it takes you 30 minutes to swim one mile (1,609 meters) then you will be burning around 900 calories.

Activity (1 hour)	Calories Burned
	130lbs	155lbs	190lbs
Aerobics	354	422	518
Badminton	266	317	388
Cycling (moderate effort)	413	493	604
Football	472	563	690
Rowing (moderate effort)	502	598	733
Running	413	493	604
Swimming Freestyle	472	563	690
Swimming Breaststroke	354	422	518

With all of these qualities in one activity, it makes swimming a great activity to incorporate into your weekly routine.

To burn fat, you need to be swimming at a steady pace that you are able to maintain for a period of time of at least 40 to 60 minutes. A good way to know whether or not you’re working your body at the right intensity to be burning fat is to measure and monitor your heart rate.

Firstly you need to know your maximum heart rate, which is easily calculated then simply subtract your age from 220 and that will give you your maximum heart rate. For example, if you are 30 years of age you’re maximum heart rate will be 190 bpm (beats per minute).

When you are working in your fat burning zone your heart rate should be between 50 and 65 per cent of your maximum heart rate. For example, if you are 30 years of age with a maximum heart rate of 190 bpm, then your heart rate should be between 90 and 120 bpm if you wish to burn fat and lose weight.

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