As we all know, swimming is an excellent aerobic exercise that enables you to workout on your entire body. However, without the proper skills and techniques, it would probably not work.

Aerobic Workout

For an effective aerobic exercise at burning fat, your heart rate should be between 60 to 80%. If your heart rate is below this range, it signifies that your exercise is not enough and you won’t be able to lose the optimum amount of calories that you desire. However, if your heart rate is above this range, you are burning more carbohydrates than fat. This would mean that you lose energy faster and tire out easily, which translate to you being unable to sustain the workout.

How to calculate your maximum heart rate?
Formula: 220 – (Your Age) = Maximum Heart Rate (beats/minute)
Your target heart rate should be between 60 to 80% of your maximum heart rate to obtain optimum performance. You would need a heart rate monitor to determine this.

Exercise Duration

The ideal situation would be a minimum of 30 minutes per swimming session. Normally, it would take 20 minutes into a workout before the fat burning process occurs. The reason is that carbohydrates reserves needs to be depleted first. Therefore it is crucial to have a proper exercise duration to ensure that the correct heart rate is being targeted. For starters, it may be tough to keep up with 30 minutes of continuous swimming. However if you pay more visits to the pool, approximately 3 sessions per week, you would be able to improve on your endurance and technique. This would allow you to swim for at least 30 minutes per session in no time!


This is probably one of the most important things to take note of. Without the proper technique and stroke, there is really no point in swimming. The reason is because when you’re doing it wrongly, you’re actually wasting more energy and you will probably get exhausted after awhile or end up working in the wrong heart rate range. Therefore, it is really important to learn and get guidance from an experienced and certified instructor.

To sum everything up, to lose weight by swimming, you have to practice working out in the correct heart rate range, ensure you are exercising for a minimum duration and get your techniques right. If you’re able to do all of that, I’m pretty sure that losing those extra calories wouldn’t be an issue at all!

If you’re looking for certified and qualified swimming instructors, feel free to visit Happy Fish Swim School’s website to register!