Is Swimming For 30 Minutes A Good Workout? (Updated 2021)

Major calories are burnt by swimming. so is swimming for 30 minutes a good workout or not whether it is summer or winter. It looks relaxing, but can be deceiving. Many athletes from other sports, in great shape, are shocked to find out that only a few lengths of pool can be so exhausting.

In swimming the whole body is used and the brain coordinates the alternating movements of your legs and arms and it reminds you that you have to breathe. This is a complexity not found in sports in which oxygen is given.

is swimming for 30 minutes a good workout

Getting a good workout in the pool is simple and doable, even for the beginners. With short rest sprinting, endurance can be built, so swimming is good for weight loss and you can give your body the best all over workout it ever had in a short time of 30 to 45 minutes.

Anatomy - Basic Workout

Build Your Speed Slightly At The End of Your Warm Up.

Slow, relaxed swimming for 5 to 10 minutes, broken into smaller chunks, stretch out and be attentive to your technique and your breathing. Just a few lengths , take rest and repeat again.

Breathe in through the mouth, steadily exhale through the nose whenever the face is in water, never hold your breath. It’s a common mistake which the swimmers make that they forget to exhale when their face is in water.

Kicking - (5 - 10 min.)

Vigorous kick set will increase the heart rate and keep your warm up progressing towards fast swimming. Many pools have Kick boards, or just extend your arms and click on your back.

You can also take face down, use a single arm stroke when you need to breathe. Your kick should be light and with the small amplitude, as if your feet were inside a bucket.

You can also take face down, use a single arm stroke when you need to breathe. Your kick should be light and with the small amplitude, as if your feet were inside a bucket.

30 min swimming workouts

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Short Rest Sprint Set - (10-15 minutes)

This is cardio and calorie burning. Fast, rest for a while, then swim fast again. For high intensity interval set that will work for you-

  • Swim fast and hard nearly one or two lengths of the pool.

  • Then take rest for 10 seconds.

  • Repeat.

Once you come to know how much time it takes you to swim hard and then take rest for 10 seconds, you will know how to configure your set.

If it takes about one minute and 20 seconds to swim two lengths, and then you rest for 10 seconds, your repeat interval will be 1:30. Do it 10 times and it will take 15 minutes for you to complete the set.

Bonus Set - (upto 15 minutes)

To continue the high intensity swimming, just change or repeat the sprint set.

If you wish to try something different, do a set of 200s or some technique drills.

Also practice the other three strokes like Butterfly, backstroke or breaststroke, to exercise different muscles and improve your feel for water.

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how many calories does swimming burn in 30 minutes

Cool Down (10 - 15 minutes)

Do a few lengths at 60% effort , then wind it down slowly, with the last length in basic backstroke.Relax, float and enjoy the feeling of being in the water. With the warm up, break the cool down into manageable chunks, repeat. Don’t skip.

The more sprint you do, the more cool down you need for your muscles to recover and get ready for your next workout.Experts suggest for adults 150 minutes of moderate activity or 75 minutes of vigorous activity each week.

Swimming is excellent to work your entire body and cardiovascular system. One hour of swimming burns as many calories as running, without the impact on your bones and joints. Swimming is on the 4th position in most popular activities in the United States. There are many benefits from swimming regularly.

Also Read: How To Get A Great Workout Using A Swim Jet System?

Benefits of Swimming

Here We Discuss About Health Benefits of Swimming Everyday:

1.Your Whole Body Works

The biggest benefit of swimming is that your whole body works, good affects on body shape and head to toe. Swimming-

  • Without stressing your body increases your heart rate.

  • Tones your muscles.

  • builds strength.

  • builds endurance.

To add variety to your workout you can use various strokes including –

  • Backstroke.

  • Breaststroke.

  • Sidestroke.

  • Butterfly.

  • Freestyle.

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Each stroke focuses on different muscle groups, and water provides a gentle resistance. It doesn’t matter what stroke you swim, you use most of your muscle groups to move your body through the water.

More Related Reads: Is It Ok To Swim Everyday

2. Works Your Insides

When your muscles are getting a good workout, also your cardiovascular system is. Swimming makes your heart and lungs strong and is good for you is it may even reduce your risk of death.

When compared to inactive people, swimmers have half the risk of death. Swimming may help to lower the blood pressure and also controls blood sugar.

3. Good for People with Arthritis, Injury and Other Conditions

Swimming can be safe exercise for people with Arthritis, injury, disability, other issues that make high impact exercises difficult. Swimming even reduces some of the pain or improve the recovery from an injury.

People with osteoarthritis reported significant reductions in joint pain and stiffness and less physical limitation after engaging in activities like cycling and swimming.

There was little or no difference in the benefits between the two groups, so swimming has most of the same benefits as frequently prescribed land exercises.

4. Good for Asthmatic Patients

The humid environment in Indoor pools make swimming a great activity for asthmatic people. Breathing exercises associated with this sport, like holding your breath help you expand your lung capacity and control your breathing.

Swimming may increase risk for asthma because of the chemicals used to treat pools. Consult your doctor about the risk of swimming if you have asthma and look for pool that uses salt water instead of chlorine.

5. Good for People with MS

Swimming is beneficial for people with multiple sclerosis (MS). Water makes the Limbs buoyant, which help to support them during exercise.

Water also provides gentle resistance. It was found, a 20 week swimming program resulted in significant reduction of pain for people with multiple sclerosis. People showed improvements with symptoms like depression, fatigue and disability.

6. Burn Calories

Swimming is a good way to burn calories. A 160 pound person burns 423 calories in an hour when doing number of laps which is good swim workout at a lower moderate pace. The same person may burn 715 calories in an hour swimming at a more vigorous space.

200 pound person performing the same activities may burn between 528 and 892 calories in an hour. 240 pound person may lose between 632 and 1068 calories.

When comparing these numbers to other popular low-impact activities, the same 160 pound person only burn nearly 314 calories walking at 3.5 miles per hour. Yoga Burn Just 183 calories per hour. The elliptical trainer may burn just 365 calories in an hour.

7. Improves Sleep

Swimming helps you sleep better at night. Older adults with Insomnia, participants reported both a boost in sleep and quality of life after engaging in regular aerobic exercise.

50% of old people experience some level of insomnia, so this is excellent. Swimming is accessible to large number of people who deal with physical issues that make other exercises less appealing.

Thus swimming is a good choice for older adults looking to improve their sleep.

calories burned swimming 30 minutes

8. Boost The Mood

Small group of people evaluated by researchers with dementia, show improvement in mood after participating in a 12 week aquatic program.

Swimming and aquatic workouts are not psychologically beneficial for people with dementia but show to boost mood in the people as well.

9. Manage Stress

After swimming, the people who were still reported stressed were decreased to just eight.

More research is needed to be done in this area, it was concluded that swimming is a powerful way to relieve stress quickly.

Researchers surveyed 101 people before and after swimming, 44 people were reported mildly depressed and feeling stress related to fast-paced life.

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10. Safe During Pregnancy

Pregnant women and the babies can reap wonderful rewards from swimming. One study in animals, a mother rat swimming altered the brain development in her offspring.

It protects baby against a neurological issue for hypoxia ischemia , but still more research is needed. Apart from the benefits to the child, swimming can be performed in all three trimesters .

Another study showed no adverse effects of swimming to pregnant ladies in chlorinated pools. Pregnant women during their early to mid pregnancy had low risk of preterm labour and congenital defects.

While swimming is generally safe during pregnancy, some women may have activity restrictions due to complications in pregnancy. Consult your doctor before starting any new exercise program, if you have complications then ask about activities that are safe for you.

11. Good for Kids

Kids require a minimum of 60 minutes aerobic exercise each day. Swimming is a fun activity and doesn’t look like formal workout. Your kid can do either structured swimming lessons or can be a part of a swim team. Another solid option is unstructured swim time to get kids moving.

12. Affordable

If still you are concerned about the cost of joining a pool, check with your health insurance or employer. Some may offer reimbursement for joining a fitness program.

Compared to other exercises like cycling, swimming can be an affordable exercise option. Many pools have reasonable rate to join.Some schools and other centres offer swim hours for free, or sliding scale according to your income.

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