It has been an extremely brutal winter so far and there is no reason for me to even think about going outside. I am anticipating summer so much that it is driving me crazy. It also doesn’t help that I am addicted to HGTV’s House Hunters International “Beach Destination.” It’s like pouring salt on an open wound. They couldn’t have picked a better time to show people how amazing it would be to move to a beachfront property in a tropical paradise. They get to enjoy the warmth of the sun while enjoying a refreshing dip in the pool or the ocean every day. Here I am sitting down in front of a heater wondering if I will be able to pull my car out of the driveway or not. That reminds me. I think I have a good topic to write about for my next post…. beach destinations!
You probably already know that swimming may be one of the best activities to work your entire body. The health benefits are virtually endless when it comes to swimming but a pool is typically the last place people would want to be seen when trying to shed some excess pounds. Since swimming is a fully body blaster, maybe the pool should be the first place to visit when wanting to slim down. There is a reason why active swimmers have tight arms and legs with a slim waist. Implementing high intensity swimming workouts is great to burn a huge amount of calories, but it’s also impact free so it’s easy on the joints.
Not Everyone Has An Indoor Pool
The biggest problem people may face is the accessibility due to the cold weather. If you do have access to an indoor pool or a health club that has one then you are on your way to a great body. In all reality you can’t go wrong with any swimming programs, but did you know that you can dramatically increase your fat burning potential by implementing high intensity interval training (HIIT)? Designing a HIIT workout routine for the pool will without a doubt help you lose that last bit of stubborn body fat.
HIIT Swimming Routine- A Juiced Up Way To Burn More Calories
Regular swimming is still beneficial, but if you need to lose fat fast then adding HIIT to the mix will get the job done. HIIT style of swimming requires short periods of maximum exertion combined with longer recovery periods with less effort. Sprinting for 30 seconds with a 1 minute walk or jog is a normal pattern for intervals. Cardio done in this way is extremely beneficial. Not only does it burn a lot of calories in a short amount of time, but post workout calorie burning is maximized more than a traditional swimming routine.
What Happens When You Combine HIIT With Steady State Cardio
Steady state cardio is when you perform an activity at a constant speed for a much longer duration. Because it may take a couple hours to achieve the same calorie burning capabilities as a HIIT workout, it doesn’t make sense to go down that route. But if you combine HIIT with steady state cardio, an amazing thing happens. HIIT will actually cause fat cells to be released into the blood stream as free fatty acids. So the moment HIIT is finished, we will introduce steady state cardio to burn up the free fatty acids. To recap, short bursts of energy releases the fatty acids in the bloodstream while steady state cardio burns them up.
(Costa Rica! I want to go there so bad. I may not come back though)
Your Personal High Intensity Swimming Routine
1)Warm up briefly by swimming a couple laps
2)Freestyle swim(sprint) for 30 seconds
3)Light swim or paddle(rest) for 1 minute
Note: The sprint/rest interval will be done for 15-20 minutes. 30 second sprint(swim) followed by a 1 minute jog(paddle). If you are completely gassed from HIIT, you can extend the rest period to 2 minutes.
Note: I am a fan of allowing customization to swimming workouts. If you are a beginner you can change to a 30 second sprint followed with a 90 second light swim. This will give you plenty of time to catch your breath to allow you to exert as much effort into the 30 second sprint. If you are more advanced you may change to a 30 second sprint but with only a 30-45 second light swim. No matter what level of training you currently are in, you should be gassed right after the 30 second sprint.
Steady State Cardio After HIIT
1)Swim laps at an easy to moderate pace for 15-30 minutes after your HIIT workout
Note: The entire workout shouldn’t be any longer than a total time of 45 minutes. This workout can be done 3-4 times a week.
A Natural Increase In HGH Levels From High Intensity Swimming
HGH is short for human growth hormone. HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. Increased levels of HGH doesn’t have to come from an illegal drug or injection, but can naturally be produced by the body. There are a few ways to increase HGH but we’ll stick to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits we can combine the two for maximum fat burning effects.
1)Begin your swimming routine in a fasted state. This means that you won’t consume a single calorie 3-4 hours leading up to the workout. Train on an empty stomach.
2)Wait 1-2 hours after your workout to eat. Waiting to eat will maximize the HGH release after an intense workout.
3)Fasting 1-2 separate times a week will also increase HGH levels which helps burn more fat and preserves muscle mass.
(I actually got to see this live and it still gives me goosebumps)
You really can get amazing fat loss results in just a short amount of time by following this routine. So for maximum fat burning potential and HGH release make sure to follow these steps.
1)Begin each workout in a fasted state. You want an empty stomach…no calories 3-4 hours prior.
2)15-20 minutes of HIIT style swimming. 30 second sprint/1 minute light swim
3)Steady state cardio swimming….15-30 minutes of light to moderate swimming
4)Wait 1-2 hours after your workout to eat for maximum HGH benefits.
High intensity swimming workouts like the one above will do wonders with fat loss and your joints will thank you. Since swimming is a non impact exercise, you can do as much as you want without the risk of injury. Another great reason to use a HIIT workout routine in the pool is that it keeps you cool without all the sweat.