{"id":67616,"date":"2014-02-10T00:00:00","date_gmt":"2014-02-10T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/swim-fat-away\/"},"modified":"2014-02-10T00:00:00","modified_gmt":"2014-02-10T00:00:00","slug":"swim-fat-away","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/","title":{"rendered":"Swim your fat away"},"content":{"rendered":"

It’s been calculated that February 18th is the day that most of us stop our New Years Resolution Diets<\/strong> and Gym Workouts<\/strong>. Luckily that means the gym pools are getting less crowded which means it’s time to try swimming your weigh to weight loss.\u00a0 You don’t have to be an Olympic swimmer to get in shape as studies have shown that even recreational fitness swimmer have more lean muscle and trimmer waists and hips.<\/p>\n

Now everyone is different but two laps per minute of swimming burns the same rate as that of a slow one minute run.\u00a0 You can do an internet search for “swimming calorie calculator”<\/em> to find out your swimming caloric burn but on average a 30 minutes swim for a Recreational swim<\/strong> can burn between 100 and 200 calories, a Moderate swim<\/strong> can burn between 150 and 350 calories while a Vigorous swim<\/strong> can burn between 220 and 500 calories.<\/p>\n

Looking at those numbers everyone will want to try a vigorous swim so I’m going to give a two vigorous or High-intensity interval training (HITT) Swim Sets<\/strong>.\u00a0 The point of these sets is to get the heart rate up and keep it up.\u00a0 But before you even hit the water you need to find you Maximum Heart Rate which is 220 – Your Age so for me it would be 220 – 44 which is 176.\u00a0 That is my MAXIMUM!\u00a0 Now you should be working out in the range of 65% to 85% of your Maximum Heart Rate so for me that would be between 114 and 149.\u00a0 Feel free to round up or down to an even number if it makes it easier for you to remember.\u00a0 To find your heart rate you can use a Heart Rate Monitor or use the Pool Deck Clock by counting your heartbeats for 10 seconds and multiply that by 6.<\/p>\n

Set #1: Freestyle Sprints – (try to keep the rest between 50’s to between 5 and 10 seconds)
\n1×50 Easy
\n2×50’s Sprint
\n1×50 Easy
\n3×50’s Sprint
\n1×50 Easy
\n3×50’s Sprint
\n1×50 Easy
\n2×50’s Sprint<\/p>\n

This alone is 700 yards and most likely under 15 minutes of work.\u00a0 So assuming this was swum Vigorous you most likely have burned between 110 and 250 calories.\u00a0 Therefore you may want to repeat the set or move on to the next Freestyle Sprint Set.<\/p>\n

Set #2: Freestyle Sprints –
\n3×100’s Sprint Freestyle (5 – 10 seconds rest)
\n25 Easy (15 seconds rest)
\n4×100’s Sprint Freestyle (5 – 10 seconds rest)
\n25 Easy (15 seconds rest)
\n5×100’s Sprint Freestyle (5 – 10 seconds rest)<\/p>\n

This set is 1,250 yards and depending on speed can be down between 20 to 30 minutes getting that calorie burn up there.\u00a0 You can repeat this set and with a warm up and cool down have a good 60 minute swim and burn off almost 500 calories.<\/p>\n

If these sets seem too hard for the new to swim folks you can break it down to 25 meters\/yards instead of the 50’s and switch 50 meters\/yards for the 100’s.\u00a0 To mix things up you can make the set into kick sets and really get those legs burning up the calories.\u00a0 Your options are only limited to your imagination. For more workouts check out my post Lap swimming: all you need to know!<\/a>\u00a0 The key is to find your 65% to 85% range in your Heart Rate and keep it there for maximum burn. Don’t forget to warm up, cool down and drink plenty of water.<\/p>\n","protected":false},"excerpt":{"rendered":"

It’s been calculated that February 18th is the day that most of us stop our New Years Resolution Diets and Gym Workouts. Luckily that means the gym pools are getting …<\/p>\n","protected":false},"author":1276,"featured_media":16914,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10072],"tags":[],"acf":[],"yoast_head":"\nSwim your fat away - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Swim your fat away - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2014-02-10T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/SwimAwayFat.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Joel McKenna\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Joel McKenna\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/\"},\"author\":{\"name\":\"Joel McKenna\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/a040941fcc28c2fc3d560f26b634eab1\"},\"headline\":\"Swim your fat away\",\"datePublished\":\"2014-02-10T00:00:00+00:00\",\"dateModified\":\"2014-02-10T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/\"},\"wordCount\":554,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Fitness & Wellness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/\",\"name\":\"Swim your fat away - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2014-02-10T00:00:00+00:00\",\"dateModified\":\"2014-02-10T00:00:00+00:00\",\"description\":\"You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness & Wellness\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Swim your fat away\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/a040941fcc28c2fc3d560f26b634eab1\",\"name\":\"Joel McKenna\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/6e4df1b0350277956466551ed8f9a920?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/6e4df1b0350277956466551ed8f9a920?s=96&d=mm&r=g\",\"caption\":\"Joel McKenna\"},\"description\":\"Joel is a Master\u2019s Swimmer whose been swimming almost as long as he\u2019s been walking. He was introduced to swimming by his mother as she was afraid to swim and didn\u2019t want her kids to have the same fear. Swimming in age group swimming Joel was always the last place finisher and even tried to give up swimming for a try at water pool before returning to the swim world. After taking a decade off from swimming Joel returned to swimming through Masters Swimming and became hooked on everything swimmer. Joel created a swim blog called the17thman as a way to keep track of his workouts. Inspired by his swimming Joel eventually left his office job to work in the world of fitness becoming a personal trainer, spin instructor, yoga instructor and of course swim instructor. Joel currently resides in Florida.\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/author\/mckenna\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Swim your fat away - The arena swimming blog","description":"You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/","og_locale":"en_US","og_type":"article","og_title":"Swim your fat away - The arena swimming blog","og_description":"You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.","og_url":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2014-02-10T00:00:00+00:00","og_image":[{"width":800,"height":600,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/SwimAwayFat.jpg","type":"image\/jpeg"}],"author":"Joel McKenna","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"Written by":"Joel McKenna","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/"},"author":{"name":"Joel McKenna","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/a040941fcc28c2fc3d560f26b634eab1"},"headline":"Swim your fat away","datePublished":"2014-02-10T00:00:00+00:00","dateModified":"2014-02-10T00:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/"},"wordCount":554,"commentCount":0,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"articleSection":["Fitness & Wellness"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/","url":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/","name":"Swim your fat away - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2014-02-10T00:00:00+00:00","dateModified":"2014-02-10T00:00:00+00:00","description":"You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.|You don't have to be an Olympic swimmer to get in shape: fitness instructor Joel McKenna gives useful tips and workouts to burn calories while swimming.","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/swim-fat-away\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Fitness & Wellness","item":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/"},{"@type":"ListItem","position":3,"name":"Swim your fat away"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/a040941fcc28c2fc3d560f26b634eab1","name":"Joel McKenna","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/6e4df1b0350277956466551ed8f9a920?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/6e4df1b0350277956466551ed8f9a920?s=96&d=mm&r=g","caption":"Joel McKenna"},"description":"Joel is a Master\u2019s Swimmer whose been swimming almost as long as he\u2019s been walking. He was introduced to swimming by his mother as she was afraid to swim and didn\u2019t want her kids to have the same fear. Swimming in age group swimming Joel was always the last place finisher and even tried to give up swimming for a try at water pool before returning to the swim world. After taking a decade off from swimming Joel returned to swimming through Masters Swimming and became hooked on everything swimmer. Joel created a swim blog called the17thman as a way to keep track of his workouts. Inspired by his swimming Joel eventually left his office job to work in the world of fitness becoming a personal trainer, spin instructor, yoga instructor and of course swim instructor. Joel currently resides in Florida.","url":"https:\/\/blog.arenaswim.com\/en\/author\/mckenna\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/67616"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/users\/1276"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/comments?post=67616"}],"version-history":[{"count":0,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/67616\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media\/16914"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media?parent=67616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/categories?post=67616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/tags?post=67616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}