Does summer heat have your fitness routine stalled out? Stay cool—and motivated—by getting in the pool! You can swim, participate in pool exercises or just walk in the pool. It's great exercise and can burn those calories.
Calories burned while swimming can vary, depending on how intensely you swim, how long you swim and your weight. The more intense the workout and the longer you work out, the more calories you will burn. Likewise, the more you weigh, the harder your body must work to move you through the water, which burns more calories.
For instance, a 150-pound person can burn approximately 414 calories per a 60-minute swimming workout at moderate intensity, but can burn approximately 666 calories with an intense workout. For a person weighing 200 pounds, he or she can burn 552 calories for a 60-minute moderate intensity swimming workout and nearly 900 calories for a vigorous 60-minute workout.
Even a leisurely swim can help you burn off calories. According to Harvard Medical School, a 125-pound person will burn 180 calories in just 30 minutes of swimming slowly, while someone weighing 155 or 185 pounds will burn 223 or 266 calories, respectively, during a 30-minute swim. Just double the amounts of calories burned for a one-hour leisurely swim.
You don’t have to be swimming to get a workout or burn calories, either. For a 150-pound person, one hour of playing water volleyball can burn 136 calories, while one hour of playing water polo can burn a whopping 612 calories. Even water jogging can burn 476 calories per hour for a 150-pound person.
Walking in water is an effective exercise and calorie burner as well. Start out in waist-deep water and then move into deeper water to boost the difficulty of your workout. Be sure to wear a flotation device when you move into deeper water that may come up to your neck. Walking in the water can burn 563 calories per hour for a 155-pound person, and 654 calories per hour for a 180-pound person.
Other benefits to working out in the pool are that it is a non-impact activity that is easy on your joints, and it also can help you stay cooled down during your workout so that you don’t overheat.
Go ahead and make a splash with your workout. Get in that pool!
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.