{"id":4801,"date":"2020-08-21T18:33:36","date_gmt":"2020-08-22T01:33:36","guid":{"rendered":"https:\/\/helpshoe.com\/?p=4801"},"modified":"2021-07-05T11:30:56","modified_gmt":"2021-07-05T18:30:56","slug":"swimming-30-minutes","status":"publish","type":"post","link":"https:\/\/helpshoe.com\/swimming-30-minutes\/","title":{"rendered":"Swimming for 30 Minutes"},"content":{"rendered":"

When your swimming for an extended period of time you are getting a good cardio workout. You’re increasing your heart rate for extended periods, and that’s helping you get the recommended 150 minutes of moderate exercise recommended by the U.S. Department of Health and Human Services.<\/p>\n\n\n\n

Swimming for 30 minutes is a great way to get in shape, maintain a healthy heart, and enjoy your time in the water. Whether you are in the ocean, lake, or swimming laps in a pool, getting your heart beating faster by swimming will benefit you in many ways.<\/strong><\/p>\n\n\n\n

When I go to the gym, I sometimes go for a swim in their pool and do laps. It’s a good workout and can also feel relaxing. Outside sounds are quieted and you can swim in an almost meditative mindset as you repeat laps over and over.<\/p>\n\n\n\n

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Swimming 30 Minutes Burns ~223 Calories<\/h2>\n\n\n
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According to health.harvard.edu<\/a>, swimming for 30 minutes for a person weighing 155 pounds will burn about 223 calories. If we take the average weight of Americans, that would be about 245 calories for a 170 lb woman, 285 calories for a 198 lb man.\u00a0<\/p>\n\n\n\n

Swimming takes quite a bit of muscle movement consistently. It engages a wide range of muscles, so it will burn more calories than just walking<\/strong>. It doesn’t burn as many calories as running<\/strong>, but burns about the same amount as a walk\/run<\/strong><\/a>.<\/p>\n\n\n\n

If you are looking for a low-impact exercise that can help you burn a good number of calories, then swimming can help you reach your health goals. Over time you will see how your muscles will tone, and there may be less fat if you are watching your diet and exercising<\/a> consistently.<\/p>\n\n\n\n

You can also ramp up the number of calories burned<\/strong> by switching up your swimming routine. Just try some different types of swimming strokes that take more effort during part of your 30-minute swim session.<\/p>\n\n\n\n

Some swimming strokes to try are butterfly stroke, breaststroke, backstroke, front crawl, and sidestroke. These are likely to help you burn more calories, as you incorporate them into your swimming routine. \u00a0 \u00a0<\/p>\n\n\n\n

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Swimming 30 Minutes Helps Your Heart<\/h2>\n\n\n\n
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With the average American being overweight, a burden is placed on the heart to function properly. “Obesity changes in the structure and function of the heart. It increases your risk of heart disease.” (summitmedicalgroup.com<\/a>)\u00a0<\/p>\n\n\n\n

The heart has to work harder by pumping more blood to all parts of the body when someone is overweight. Their levels of cholesterol are usually higher, their blood pressure is usually higher, and these issues create strain on the heart.\u00a0<\/p>\n\n\n\n

Heart disease and heart attack can be the result of long-term obesity. Even if I am not too overweight, if I am regularly eating unhealthy and not exercising much, my heart is at risk because of clogged arteries and higher blood pressure.\u00a0<\/p>\n\n\n\n

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Thankfully, exercise is very good at mitigating some of the effects of our diet. It can lower blood pressure and help reduce your cholesterol levels.\u00a0<\/p>\n\n\n\n

Swimming for 30 minutes is among one of the best exercises that can help with heart health. It is helpful because it places a consistent load on the heart, to help it get stronger. A strong heart can help pump blood more effectively. <\/p>\n\n\n\n

As your heart gets stronger, it can pump out the bad cholesterol that may be clogging your arteries. Kaiserpermanente.org<\/a> says, “Exercise also increases your levels of HDL cholesterol, the “good” cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or “bad” cholesterol out of your system.”<\/p>\n\n\n\n

Of course, swimming each week will help your heart get stronger, but diet plays an important role as well. \u00a0 \u00a0 \u00a0<\/p>\n\n\n\n

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Swimming 30 Minutes is Low Impact<\/h2>\n\n\n
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If you go walking often<\/a>, you know it can be a great way to get some exercise in and still have a low impact on your joints. Just like walking, swimming doesn’t put pressure on the joints and allows you to get in a moderate exercise period.<\/p>\n\n\n\n

Making time to swim regularly will help you get in all the exercise you need each week if you swim for 30 minutes 5 times a week.<\/p>\n\n\n\n

After 150 minutes of exercise during the week, your muscle may be sore. You may be a bit more tired at night, which is usually a good idea for getting some sound sleep<\/strong>. The surprising thing that you may find is that your joints don’t ache and you feel ready to swim some more the next week.\u00a0<\/p>\n\n\n\n

Strenuous exercise of any type will put stress on the body, but during your average swim, you will be less likely to have any injuries or joint issues. That’s why seniors are encouraged to take water aerobics. They can get in a good exercise session, with low impact on their joints.\u00a0<\/p>\n\n\n\n

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If you have an injury to one area of your body, swimming can give you an effective way to continue to exercise while you recover. This happened to me when I hurt my shoulder. I couldn’t lift weights one arm, but swimming was fine. <\/p>\n\n\n\n

I remember after a week I thought I could try lifting weights again, but it continued to hurt and delayed my recovery. Swimming for 3 weeks after this point helped me get my body some exercise without putting the kind of stress on my shoulder that occurs during weight lifting.<\/p>\n\n\n\n

“A study in the August 2016 Archives of Physical Medicine and Rehabilitation<\/em> suggested that swimming is just as effective as walking to relieve pain and improve quality of life for people with fibromyalgia (a condition marked by widespread musculoskeletal pain) or knee osteoarthritis (long-term wear and tear of cartilage in the joints).” (health.harvard.edu<\/a>)<\/p>\n\n\n\n

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Swimming 30 Minutes Tones Your Muscles<\/h2>\n\n\n
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You can expect to get those abs you are looking for after several months of daily swimming for 30 minutes. When you swim you are engaging your abs as you kick your legs.  <\/p>\n\n\n\n

First, you will start to see some toning that will occur in your upper body and arms first. If you are mostly doing freestyle laps during your 30-minute swim, you are using your upper body to do a lot of the work.<\/p>\n\n\n\n

If you have a large belly, don’t expect to see your abs anytime soon, even though your muscles are getting stronger under the belly fat. Expect to see some ab definition, anywhere from 3 months to a year depending on how much weight you need to lose.\u00a0<\/p>\n\n\n\n

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https:\/\/youtu.be\/e0sbmj6ItrY<\/a>