Swimming is the unifying Aussie activity – a sport practised by men and women of all ages all over the country. But how good exercise is it really? And is it a good exercise for weight loss?
A typical swimmer expends about 4 times as much energy as a typical runner on the same distance. But while running 4km is something most can do, swimming 1km is nowhere near as easy. For a strong heart and toned muscles, don’t overlook the benefits of this great Aussie tradition.
Muscles versus technique
While professional swimmers have the bodies of Roman gods, it isn't primarily their muscles that make them champions. That is why swimming is such a great sport for the rest of us too – it's almost all down to technique.
Hamid Mobarrez is the head swim coach at the Ian Thorpe Aquatic Centre. He has been a professional swimmer for many years, competing at the 2000 Sydney Olympics and several world championships. He believes swimming is 80% technique and 20% muscles. And he thinks anyone can learn to swim properly.
The main problem most swimmers have is they cannot swim well enough to make it efficient exercise. If your technique is so poor that you need a break after each length in the pool, you’ll never work your body hard enough.
Stroke correction
So to get the most from a session in the pool, it's all about improving and building confidence in your technique. That's where stroke correction comes in. Stroke correction classes basically teach you better swimming technique – how to move your arms and legs, and how to decrease your resistance in the water.
"We have people who just started our stroke correction program last year soon move across to the squad training and by the end of the year they did the Coogee to Wedding Cake Island Challenge," Hamid says.
That is a 2.4km ocean race, by the way. Inexperienced swimmers, Hamid reckons, can increase their efficiency by 50% in only 12 weeks. That means turning a 1km swim into a 1.5km session.
"You only need enough power to move your body forwards in the water, and I believe 99% of people have that strength,” Hamid says.
Classes are available at many swimming clubs. Check Swimming Australia's listing to find a club near you. And it's not just for young people – Hamid says his most consistent swimmer is a 78 year old man.
Losing weight in the water
Traditionally, swimming has not been recommended for dieters because it is not a weight bearing sport. In theory, that means a lower calorie burn than in an activity like running, where you have to carry your own body.
However, a 2006 study published in the Journal of Sports Medicine and Physical Fitness concluded that there is no difference in weight loss when you compare land-based and water-based exercise. In the study, 38 obese women were put on a diet program and split into 1 of these 3 exercise groups:
- Walking on land
- Swimming
- Walking in water
After 13 weeks, average weight loss was 5.9kg but there was no difference between the groups.
Does swimming make you hungry?
One common complaint is that swimming makes you hungry, so you end up ruining your exercise session by overeating afterwards.
If you tend to feel hungry after a swim session, make sure you have a snack 30-60 minutes before your session to keep your energy levels up. Afterwards, aim for high protein and fibre foods that have low GI carbohydrates.
Also, remember to stay hydrated during the session.
Great 'me time'
Biggest Loser Club member Tracey Gray has been swimming her whole life and exercises with a swimming squad every week. While she agrees that swimming isn't the best weight loss exercise, she thinks any sport that makes your heart race is good for you.
"I probably wouldn't recommend it as a primary weight loss exercise tool, mainly because I would think that, unless someone has a history of swimming, they would struggle to maintain stroke and intensity for the required time to burn sufficient calories.”
But it isn't just the exercise, or the social aspect of joining a squad, that makes swimming such a popular activity. There's something about just being in the water.
"Swimming is a great way to clear my head, I can think about absolutely anything, or absolutely nothing, it's fantastic 'me time'," Tracy says. "The black line of the pool offers some great solitary time if you need it".
Quick facts about swimming
- Women expend up to 30% less energy than men because of their higher body fat. This means women use less energy staying afloat, making it a less efficient sport for them.
- Much in the same way as yoga, the stretching and the rhythmic breathing in swimming releases endorphins which make you feel happy.
- No other activity can work your cardiovascular system as hard as swimming without stressing your skeletal system. It’s the ideal sport if you have stiff joints or painful knees.
- Swimming is a cross-training sport that balances both sides of your body, training whole groups of muscles at the same time.