Is It Good to Swim Three Days a Week? You Will Enjoy Awesome Results
The results of swimming three times a week differ from one person to another. Our bodies are different.
We can say is that there will be a lot of positive changes in your body. You can see good swimming twice a week results.
These changes include belly fat loss, changes in physique, and skin improvement. You’ll enjoy better mental health and general body health improvement.
In another article, we saw the results of swimming every day for a month. They include losing an incredible amount of weight.
Well, swimming three times a week will not tone your body as fast as swimming daily for a month would. But it is a good place to start for people who cannot swim daily.
Swimming thrice: Results to expect
When you swim three times a week, that is good progress for a beginner. If you have just learned how to swim by yourself or with a trainer, do not overstretch yourself.
Just make sure you swim for 90 minutes, which you can spread over three days, meaning 30 minutes for each session. Simply put, this is swimming for 30 minutes three times a week.
But why choose to swim three times a week? Why not two, four, or five times? Swimming three times a week is recommended for beginner swimmers.
What results can you expect when you swim three times a week?
1. You become a better swimmer
This is enough to give you all the practice you need. In the early days of swimming, you learn things like treading water. Try switching from one technique to another, and so on.
It is going to bring you noticeable changes. The changes will encourage you to put more work into your swimming progress.
Three times is neither too little nor too much for a beginner swimmer. It is just perfect!
Once you get total confidence in the water, you will feel you have outgrown the three sessions in a week. You can increase the days. Do this one at a time until you can swim five days a week.
2. You will get enough cardio workout
Tell you what? Swimming gives a better cardio workout than running. The only other exercise with similar workout benefits is rowing on a rowing machine.
When you swim, you work out your entire body. This includes the core, the shoulders, the upper back, the lower limbs, the arms, and the biceps. Nothing is left out.
Cardio also increases the heart rate and lung health. There will be more blood flowing to different parts of the body. It will carry oxygen and nutrients.
Get more blood and nutrients flowing to the tissues. You will enjoy more strength, a strong heart, and a well-nourished brain.
3. Swimming three times a week can boost your immunity
You can swim even when you are ill. For instance, when you have a yeast infection can help you get better faster.
When you swim, the body releases more feel-good hormones. The level of stress hormones such as cortisol falls.
Stress hormones stress the immune system, lowering your body’s defense against pathogens. The feel-good hormones help the body to flush out the free radicals and other toxins that cause illness.
4. Swimming three times a week is recommended for seniors
Seniors do not need to swim as often as the young ones because they don’t have the energy. However, the benefits of swimming are too many to ignore.
Besides, engaging in cardio workouts such as swimming improves the entire body’s strength. The release of the feel-good hormones also improves the immune system.
Swimming will help strengthen the bones, improve balance, and tone the body. Because of age and the loss of collagen, the skin starts sagging.
Of course, swimming alone is not enough. You should combine it with a proper diet full of minerals, vitamins, and proteins.
If you can swim more than three times a week, that’s fine. If you cannot, make three sessions of 30 minutes each your baseline.
5. Boosts your metabolism
If you swim longer and harder, you will burn a lot of fat. And that is not all! When you swim often, you will get your body to build lean muscle. This is what boosts the metabolic rate, and your body will burn more fat.
6. Delays the aging process
If you are above middle age, make a point to swim at least three times a week. This has a lot of benefits for you because it delays aging.
One thing that it does is get the body to clear the free radicals that damage the skin, hair, and cells. Also, it tones the skin, making it tighter.
It helps nutrient- and oxygen-rich blood flow to various parts of the body. Your skin will look healthy.
Taking a dip in cold water can help with other things that cause faster aging. It is a good way to overcome stress and anxiety. These lead to a high level of stress hormones in your system, which causes faster aging.
Swimming twice a week results to expect
Swimming twice a week has almost the same results as swimming three or four times a week. The results will be slower to manifest.
To get the best results, you can swim intensively every week. Fast-paced swimming can help your body burn up to 800 calories in 60 minutes! Thus, swimming at such a pace two times a week can help your body burn 1600 calories.
To lose 1 pound of weight, you need to burn 3500 calories. If you swim intensely twice a week, the result will be slightly less than 0.5 pounds shaved from your weight.
That’s incredible! If you do not have that much weight to lose, you can swim twice a week. Mind your diet since there is no sense in burning calories and then packing them in again.
As you burn the calories, you will gain the other benefits of swimming. These include getting your weekly dose of cardio.
How often should I swim to tone up?
If you are swimming to lose weight, make a proper schedule that will challenge your body enough.
Experts say to swim three to four days a week. But if you can do more than that, you will lose weight even faster.
To determine how many times you should swim in a week to meet your weight-loss goals, take your weight down. How many pounds do you want to lose?
A regular swim at a regular speed will burn about 250 calories in 30 minutes. If you can swim for an hour, you can burn 500 calories.
If you intensify the swimming some more, you can burn almost double that number of calories. You can burn up to 400 calories in 30 minutes of a fast-paced swim.
With this in mind, do the math about the number of calories you want to burn. You can then create a swimming schedule that will see you burn about 3500 calories in a week.
Losing weight requires much more than swimming or exercising. You will also have to cut calories from your diet.
Is swimming weekly enough for you?
Swimming once a week is better than no swimming at all. It has health benefits too, the biggest being a fast heart rate and improved lung health.
It will also help to improve your stamina. Swimming helps to improve stamina, which can enhance your posture and balance on land.
Swimming just once a week might not help much with weight loss, even if you make it an intense one-hour swim. After all, it translates to swimming four times in a month. That’s too low.
If you have had an injury, swimming can help with healing. It enhances the blood transfer rate to all parts of the body. Since even the injured part gets the required nutrients and oxygen, it will heal faster.
Besides, you can also swim when you have bad knees. This is a low-impact exercise that has little to no impact on your joints. If you are recovering from an injury, do not swim until the doctor says you can swim.
Swimming thrice a week helps a lot
Is swimming 3 times a week good for you, or should you ramp it up to more times?
Perhaps you only have time to swim three times a week. You might wonder whether it will be enough to give you all the benefits of swimming.
If possible, make three times a week your bare minimum for swimming. In those three sessions, you will burn calories, increase your heart rate, and improve your lung health. Your body’s strength will improve.
Swimming three times a week will also help you practice the different swimming strokes. The recommended swimming time is 30 minutes per session.
That is a guideline. As you continue to build your stamina, you can swim longer and harder. Thus, the three sessions per week don’t have to be 30 minutes each. You can stretch them for 60 minutes.
We could say that swimming three times a week is enough if you make the sessions long enough. When you have swum for some time, your body hits a plateau stage.
It is best to keep varying the swim strokes, swim speed, and so on. You can also learn tricks, such as jumping into the pool.
Is swimming 1 hour 3 times a week enough to stay fit?
The generally recommended time for swimming as a beginner is 30 minutes, three times a week, which comes down to 90 minutes per week.
Based on this time, swimming for 180 minutes a week is very good. You can see awesome weight-loss results by this time.
But swimming for 3 hours a week is not just enough, or so plain. There is also the small problem of how much work it takes to put in the swim.
If you are swimming harder and varying the styles more, you will lose more weight and see better learning progress.
Three hours of swimming a week is very good to aim for.
Is swimming 1 hour 3 days a week going to increase the upper body strength?
Swimming is going to give you a toned body. It is indeed enough. However, if you need the toning and the strength to increase faster, you will have to swim harder.
Overall, swimming is one of the best full-body workout exercises. It engages all of the muscles, including the core, the neck muscles, and, needless to say, the arms and legs.
You will need to vary your swimming techniques. You can also take HiiT swimming workout to help your lung, heart, and circulatory health. Besides, HiiT workouts are superb fat burners!
If you can include weight training in the plan, it is going to work very well for you. It will help give you broad shoulders fast. It will also define the upper-body muscles very well.
Is swimming an hour a day good exercise?
For a beginner, the recommended swim time is 90 minutes a week. Therefore, aiming for one hour a day is like the Holy Grail of swimming.
This is more than enough exercise for your muscles, to lose weight and to give you a great aerobic workout. However, if you do not vary your swimming styles, you could hit a plateau stage fast.
To avoid this, vary your swimming styles. You can do breaststroke, butterfly, and the others intermittently. Breaststroke works out the back, shoulder, and arm muscles.
Butterfly works out the core muscles, as well as the front and back muscles of the shoulders. The back muscles and the abdomen get a good workout.
Backstroke will work out the back muscles, the core, the glutes, the chest, and other muscles. We are trying to show you how every swim stroke can be harnessed to target different muscle groups.
Please note, as a beginner, packing 60 minutes of swimming daily will be a big order. Swimming is an energy-intensive exercise. Perhaps you could start with 20 minutes and then build your way up.
Final Thoughts
Swimming 3 times a week is going to give you incredible health benefits. Swimming in cold water has many effects. They include fast calorie burning and a resetting of the metabolism.
Open water swimming is more challenging and can sap your energy fast. You should only do it in a group of other people.
Have you been struggling with weight, after having a Cesarean Section? Take up swimming three or more times a week. Wait for at least six weeks before you start swimming.
Swimming is a lot of fun for toddlers, seniors, people recuperating from illness, and so on. That’s why everyone should take it up.
However, for weight loss, combine regular swimming with a proper diet. It is going to work miracles for your calorie-burning efforts.