Swim every day: time, frequency, muscles, weight


Swimming is a sport that involves all the muscles of the body. And since you’re in the water, your joints are protected from shocks.

Before plunging into the deep end right away, I advise you to start gently. This will prevent you from being exhausted after the first session and throwing your bathing cap in the trash! In this article, I tell you how many times to swim per weekand what are the benefits of this physical activity.

Going to the pool every day for 1 month: useful or not?

If you want to swim every day and your body agrees, a priori, it is possible.

That said, it’s not necessarily the most optimal. Remember what we saw in another article: your body needs a time of restand I advise you not to ignore it.

You could risk injury or exhaustion, which could discourage you, disgust you and make you want to stop going to the pool.

If you require to exercise a sporting activity, try other sports. They can be an excellent complement to your swimming practice.

How many swim sessions should I do per week?

example swimming session lucile swimming swimming pool

Now that you’ve given up swimming every day, you’re probably wondering how often to swim to get the most benefits of this nautical activity.

Well, I recommend that you swim 2 to 4 times a week, depending on your physical condition, your motivation and your goals.

Whether you swim to lose weight or for the pleasure of being in the water after a day in a seated position, it is essential to listen to your body and above all, to have fun. If you don’t feel any of it, you risk dropping out fairly quickly and disappointing yourself. And that, we do not want! I know that you are capable of working and doing great things for yourself!

In addition, I draw your attention to the fact that you can practice other sports in addition to swimming. Some are really complementary to it.

Cycling, for example, is also gentle on the joints. It works your breathing, your heart rate and your endurance.

Running, on the other hand, is a little more “impactful” on your joints. It improves your respiratory capacity and strengthens your entire abdominal belt.

This will be a real plus for swimming because you will more easily keep your body straight and glide more easily through the water.

Finally, strength training helps you work the muscles in your arms, shoulders, and back. You will realize during your swimming sessions that you “draw” more water and that you are more powerful.

And if your spine is precisely one of your weak points, know that for the back, swimming can work miracles! Just follow my advice to soon feel some relief ☺

The benefit of low-impact sports like hiking, running, strength training – in combination with swimming: these are the effects on bone density.

Because the swimming is a worn sport, which causes no stress on the skeleton. It’s nice, ok, but therefore this sport does not act favorably to build stronger bones. So think of a sport with a light impact in association!!

Swimming once a week: what results?

If you are interested in swimming for physical transformation that she could operate on you, swimming once a week will unfortunately not be enough. You’ll lose some of those famous calories for sure, you’ll build a little stronger shoulders and back, but nothing really significant.

However, it’s better than nothing and it can help kick-start your metabolism!

To lose weight, if that is your goal, I therefore remain on my initial recommendation of 2-4 sessions per week.

Swimming 3 times a week: what results?

With 3 swimming sessions per week, you will feel a decrease in your stress level. If you manage to maintain this frequency over the long term, you will see your body become toned and muscular as well as your silhouette is refined.

Moreover, swimming is undoubtedly one of the best sports to lose weight or lose belly. Provided you know how to be regular and know how to give yourself a rest period. Also remember to alternate your practice of butterfly swimming, for example, with other sports for even more efficiency.

How long should my swimming workouts be?

The duration of your swimming sessions depends on goals that you are pursuing. You can also think in terms of distance traveled and time.

Let’s start with a few simple basics:

  • swim once a week will bring you very little benefit, unless you swim more than 1h30, and if you have a diet hyper (hyper) adapted to this one and that you do next to jogging or cycling for example.
  • swim twice a weekyou will maintain your fitness level, improve your breath and your silhouette a little, especially if you do no or very little sport.
  • swim three times a weekwe can consider that it becomes an effective training if you aim for progression, weight loss and performance.

To answer your question about the duration of the session, go to at least thirty minutes. Vary your mode of travel: breaststroke, crawl… Knowing that if you have neck problems, it is better to swim on your back.

Also vary the rhythms.

example swim pace fast swim average
  • slow 100m,
  • 100m faster,
  • 50m sprint.

In all the strokes then only the legs with the board (breaststroke leg, front crawl leg, backstroke), undulations… Then practice your favorite strokes with pull buoy to solicit only the upper body.

That already gives you a varied 3000m workout!!

To see a real before / after with swimming, aim for sessions of 30 to 40 minutes minimum. And yes, swimming is a carried sport: you spend fewer calories there than a sport where you have to move all your weight!

To gain endurance, I advise you to do sessions of 45 minutes or more, especially if you want to start a swimrun.

To develop your muscles, it’s the same thing, we aim for 45-minute sessions. You will see, swimming, for the abs, is a must ! Know in this regard that for bodybuilding, swimming is excellent.

You suffer no shock, and the water carries the weight of your body. This feeling of being weightless will quickly make you addicted!

Swimming regularly: the body before and after

Regular swimming practice has many benefits on your muscles, your joints, your tendons, your ligaments, and on your mind. Swim very regularly? Here are the benefits!

Strengthened muscles

Swimming requires all the muscles in your body. If she has muscle, it’s good to know that she has more muscle in length than in width. This means that it stretches and strengthens the muscles, but it does not give them no volume.

In any case: if you swim at a cool pace, over long distances.

Competitive swimmers gain volume because they chain sprints at very, very high speeds, and combine their swimming sessions with fairly heavy bodybuilding to gain explosiveness.

For that, you always have the dumbbells! We could compare a swimming session to a sheathing and strength endurance session. And to swim well it is essential to have a good sheath.

With the sheath, you strengthen your back and abs. Your posture becomes better, your belly becomes increasingly flatter (provided that your diet is healthy and balanced), and your abs are stronger.

Sheathing and swimming : the winning combo to have the upper body in concrete (or almost!).

Joints, tendons and ligaments

Swimming also has the advantage of relieve tension. For example, with the backstroke, you improve the cardiovascular functioning of your body, you make your joints more flexible and you relieve your heavy legs.

If you have back problems, the backstroke is the stroke that you will most often be advised to do. Arm movements will “relieve” your back of the tensions you may feel during the day.

The mental

Swimming is great for evacuate your negative emotions and let off steam. In the water, you are alone with yourself. You can focus on your body and your feelings. A particularly bad day? Swim faster or longer than usual, I can assure you it will relax you quickly!

Besides, speaking of cardio, swimming can really help you work on it. Vary your workouts, keep it going and you’ll see that your heart will last longer and longer without panicking!

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