Swimming is a fantastic full-body exercise. It benefits your heart and muscle tone and can help you with weight loss, depending on who you ask. Your metabolism is the rate at which your body consumes calories for energy.
When you exercise, this rate increases yet varies based on sex, body structure, and your level of exertion, along with the duration.
Many who wish to take up the sport wish to know if the effort is worth it and how many calories does swimming burn an hour.
You can learn how many calories you burn in this guide than other sports such as running or cycling; you could assume burn more calories? (Learn What Muscles Does Kayaking Work)
How Many Calories Do 30 Minutes of Swimming Burn?
Swimming burns many calories, but how much you burn and weight loss depends on several factors, including your weight, speed, and stroke. Here you can see how many calories are burned in 30 minutes:
- A 125-pound person burns around 180
- A 155-pound woman can burn about 223
- A woman of 185-pounds can burn about 266 calories
Increase the intensity and carry out swim laps for 30 minutes, and the calorie-burn can increase to the following:
- A 125-pound woman may burn 300 calories
- A 155-pound may burn 372 calories
- A woman of 185-pound woman could burn about 444 calories
The stroke you select affects how many calories you consume. A 155-pound woman can burn 372 calories in 30 minutes while using the breaststroke; however, she can consume 409 calories for 30 minutes of the butterfly.
Is Swimming a Good Way to Lose Weight?
Keep in mind that different swim strokes will result in a higher calorie burn depending on the muscles exercised. So, to keep the muscles and body guessing, try a variety of routines.
One day, swim freestyle, and the next, do the butterfly stroke. The butterfly stroke is the most taxing of all swimming strokes because it works the whole body and burns the most calories. The breaststroke comes in second, followed by the backstroke in third.
Changing the strength of your exercise has also proven to be beneficial. Sprint interval training, in which you sprint for 30 seconds and then rest for a few minutes, is recommended by experts.
You can take a full break or continue swimming at a reduced intensity for 4 to 8 repetitions. (Read Calories Burned Hiking)
While 30 seconds does not seem excessive, it isn’t easy to work and extremely successful. To keep it interesting, switch swim stroke for your workouts if you know more than one stroke.
How Many Calories Do You Burn Casually Swimming?
You can find a few studies showing what calories swimmers burn for swimmers using one stroke yet for a different-sized person. The estimates here are all based on weight and time rather than any distance covered.
- A 130-pound person swimming freestyle or front crawl for one hour can burn 590 calories swimming fast while burning 413 calories while swimming slower.
- A 155-pound person swimming freestyle over one hour burns 704 calories, swimming fast while consuming 493 calories when swimming slower.
- A 180-pound person swimming freestyle/ crawl for the same one-hour period can burn 817 calories swimming quickly while burning 572 calories when swimming slower.
Here you can find some estimates for how many calories swimming burns for different waters and when using different strokes.
- Moderate effort 272 calories
- Vigorous effort 680 calories
- Non-lap or leisurely swimming 408 calories
- Lap swimming calories burned with light to the moderate effort is 476 calories
- Swimming in open water such as ocean, river, lake 408 calories
- Backstroke 476 calories
- Front Crawl or freestyle, 50 yards per minute 544 calories (vigorous effort, fast 748 calories)
- Sidestroke 544 calories
- Swimming Breaststroke 680 calories
- Butterfly 748 calories
Does Swimming Burn Belly Fat?
Swimming is a low-impact workout, and many swimmers wonder if it is more effective than running for losing weight. Here you can find some of the best benefits of swimming for helping to get rid of belly fat or just having a good overall body workout.
Swimming uses all muscles in your body. Therefore, if you swim the breaststroke gently or are vigorous at the butterfly, you’ll get a full-body workout.
Water exercise makes your body work harder. 30 minutes in a pool can be the same as 45 minutes running or carrying out other light gym workouts.
A mere 30 minutes of swimming three times per week with a balanced and healthy diet can work wonders for your health.
Swimming at any pace in the pool can de-stress and relax you. Regular swimming lowers stress levels even when you only have a light swim.
It Burns calories, as we have already seen. Swimming can be among the most effective ways to burn calories.
Just a gentle swim can burn over 200 calories in 30 minutes which is better than walking. And a faster swim will be better at calorie burning than running or cycling as it uses all your muscle groups. (Read Calories Burned Kayaking)
Running for an hour at a 9-minute per mile pace burns from 649 to 1,024 calories based on weight. The amount of calories burned goes up the faster you go.
You can reduce it as swimming is a great form of cardiovascular exercise, and 30 minutes a week helps protect you against heart disease, stroke, and type 2 diabetes.
Increase energy levels as inactivity is often a reason for lack of energy. A gentle pace workout in the pool three times per week can boost energy levels through increased metabolic rate.
Treading water is a break from laps and will still offer a good workout exercise. Tread water in the pool, and you fight against water resistance which is great for stomach muscles.
The number of calories you burn swimming depends on the weight, distance, and speed you swim.
Swimming a leisurely backstroke can burn 344 calories per hour, while a person swimming freestyle laps with vigorous effort burns around 935 calories per hour.
The crawl with a fast speed and lots of vigorous effort offers almost the same as the harder strokes of breaststroke training or the butterfly.
You can use this formula to calculate how many calories per hour of swimming you can burn.
Calories burned (per minute) = (MET x bodyweight in Kg multiplied x 3.5) ÷ 200 (MET = measurement energy cost for any physical activity in a given time)
Exercises with a MET of 1 equal the energy expenditure from sitting for the number of calories burned.
MET 2 tasks use twice as much energy and up to a MET of 10 using 10 times more energy.