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Is swimming good for weight loss? | HotSpring Spas

Is swimming good for weight loss?

Is swimming good for weight loss? When you look at the toned bodies of swimmers at the Olympics, the answer seems to be an emphatic yes. But professional athletes train day and night to achieve a body that performs this well, so the question for amateurs remains: how good is swimming for weight loss?

The short answer is that swimming is great for weight loss! It forms a truly holistic workout that works on every part of the body. It can be as gentle or as intense as you choose. And perhaps best of all, the buoyancy of the water removes the harsh impacts of dry land training, making it far more comfortable.

But let’s dig a little deeper into swimming and weight loss, to discover how it works and how to achieve the very best results.

Is swimming a good way to lose weight?

Is swimming good for fat loss? Is swimming good for losing belly fat? To find out, let’s take a look at the science.

This 2010 study compared two groups of older, healthy but generally inactive women. One group was given a walking-based fitness program, and the other was given a swimming-based fitness program. Both programs were designed to raise heart rates to the same level, three times a week, and were followed for 12 months.

At the end of the year, when the two groups were compared, the swimmers had lost 2cm more off their waists, and 1.1kg more off their weight, than the walkers.

Regular swimming is good for weight loss because you burn off excess fat as your metabolism increases, and aquatic exercise has long been proven to deliver the positive metabolic responses that lead to weight loss (and make your body more taut and toned). 

How good is swimming for weight loss?

If you’re looking to lose weight, you might be hunting for the most efficient way to do so. Should you go for a run or go for a swim? Is swimming better than gym for weight loss?

As this Harvard Medical School study shows, an ‘average’ 70kg person will burn more calories running for 30 minutes (298 at a jog, 465 at a run), than they will swimming for 30 minutes (223 at a leisurely pace, 372 at an intense pace). In this way at least, a jog is slightly better than a swim. Dry land aerobics, meanwhile, comes in at slightly below swimming in terms of calorie burn (198 for 30 minutes of low impact aerobics, 252 for high impact).

Is swimming best for weight loss? According to the numbers above, not necessarily. But for many people, a swim is the most comfortable and enjoyable form of exercise. In fact, a swim might not feel like exercise at all, as it can be a meditative experience. As such many people are willing to swim for longer than they are willing to do dry land exercise.

All in all, swimming can form an excellent exercise option that is effective at increasing fitness levels and helping you lose weight. But one major hurdle remains: access. Perhaps the main reason more people don’t choose swimming over running and other dry land exercise is that they don’t have a convenient place to swim.

Unless, that is, they invest in an Endless Pools swim spa.


Swim spas: a more accessible backyard swim

Endless Pools swim spas are designed to bring swimming and aquatic fitness to the masses, delivering an infinite swim in a machine the measures just a few metres long, allowing it to fit in even the most compact backyards.

The secret is in the powerful propulsion system that sits at one end of the pool. It delivers a perfectly smooth current that is wider than your body, deeper than your stroke, and makes it feel as though you’re swimming in open water! And unlike a swimming pool or lap pool, you’ll never have to tumble turn again – you can swim, uninterrupted, to your heart’s content.

There are a wealth of other features that make an Endless Pools swim spa the ideal exercise partner:

  • Aquacise options: Swimming is just one of a number of aquatic fitness options offered by Endless Pools. Underwater treadmills, rowing kits, resistance bands and Aquabikes can add to the functionality of your swim spa.
  • Temperature control: Powerful heaters ensure you can use your swim spa all year round. Set your temperature and enjoy a perfectly comfortable swim, even in the depths of winter.
  • Hydromassage jets: The ‘spa’ in swim spa refers to the hydromassage jets that line the shell, and offer a place to warm up before a swim, cool down after, or simply sit back and relax on a lazy Sunday!
  • Lights and sounds: An Endless Pools swim spa is both a personal trainer and a party host. Fitted with lights, water features and even optional sound systems, it can be the hub for a Friday night get-together or for family fun.


The best bit about an Endless Pool? As a Hot Spring brand, you enjoy the confidence that comes with four decades of industry-leading quality, efficiency and innovation.

How to increase your chances of losing weight in a swim spa

By bringing a little bit of strategy and method to your weight loss journey, you can find it far easier to lose those excess kilos. Here are just a few quick tips:

  • Focus on technique: The better you are at swimming, the more you’ll want to do it, and the longer you’ll be able to do it for. Consider investing in a mirror on the base of your swim spa to check your form.
  • Set the water at a nice temperature: A temperature of 26-27C is ideal for swimming, and can avoid the unnecessary calories that can be ingested when you warm up with a hot drink or food after a cold swim.
  • Make it a regular activity: Swim at least three times a week, or better, every day. Make a 15-30 minute swim part of your morning routine.
  • Keep it interesting: As mentioned above, an Endless Pools swim spa can deliver different types of aquacise. Spice things up with an underwater row, jog or cycle, or with some aqua aerobics.

Is swimming good exercise for weight loss? Yes, particularly if you have an Endless Pools swim spa that makes swimming convenient, comfortable, interesting and fun. If you need more proof of the benefits that our products provide please read our guides on whether spa pools can increase metabolism or whether spa pools can help to burn calories.

And if you’re intrigued to find out what a swim-in-place experience feels like, good news: you can get in touch with your local Endless Pools dealer to find out!

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