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Swim at least six times per week. You'll burn more fat if you swim more frequently, however, three times weekly is a solid start to your fat-burning plan.

Exercise at a slower pace for extended periods of time. You'll burn more fat if you slow your speed and swim for at least 30 minutes. When you exercise at lower intensities, you burn higher percentages of fat calories.

Increase your endurance. If swimming for longer than 30 minutes is difficult for you, gradually increase the time you spend in the pool. Begin by swimming consistently for 10 to 15 minutes. When you can complete that comfortably, add an additional five minutes onto your swimming time to burn more fat calories. Over the course of a few months, you should be able to increase your time in the pool, working up to the point where you can swim consistently for one hour.

Vary your swimming strokes. You'll get a better full body workout if you change your swimming stroke during your workout. Variation will also prevent boredom, helping you to swim for longer and burn more fat. Switch between backstroke, breaststroke, butterfly and freestyle every few laps.

Change your workout as you become stronger. After you have been swimming for a while, the same workout will no longer challenge you. At this point, you should increase the speed at which you swim your laps. Your body will then burn more fat since it has to rise to meet the new challenge.

Wear a heart rate monitor. Many heart rate monitors are waterproof and can be worn while swimming. Your heart rate monitor will help keep you honest, confirming that you are working to your potential. It can also help ensure that you are staying in the fat-burning zone while you swim.

Swimming for Diabetes

Benefits of Swimming
Swimming improves cardiovascular fitness. This is very important because people with diabetes have higher risks than others for heart disease. Swimming also burns calories and can help control weight, which is also important for diabetics.
Swimming strengthens all the major muscles in the body, which is valuable in controlling diabetes. When exercising, muscle cells more efficiently absorb blood sugar. This is how exercising lowers blood sugar levels.

The glucose control benefits from exercise can last for hours -- or sometimes days -- but they are not permanent. This is why getting exercise regularly is more important for people with diabetes than is working out more intensely, but less frequently.

Start with as much activity as possible, even if it’s just 5 to 10 minutes per session. Try to work up to 45 to 60 minutes. Resting between 10- to 15-minute sessions is fine.

There are other benefits as well:
It’s less stressful on one’s feet than many other forms of exercise. This is important because reduced blood flow in the small blood vessels of the extremities is common among diabetics, making foot injuries such as cuts or blisters slow to heal and prone to infection.

Low-intensity exercise such as swimming has been shown to benefit people with type 2 diabetes.

It relieves the pressure of gravity on the body, which helps prevent joint injuries for people who have arthritis or are overweight.

It is usually supervised by a lifeguard, who can provide help if a diabetic encounters difficulties.

Getting the Go-ahead From a Health-Care Provider
First, it’s important for a diabetic to get the OK from a health-care provider for any new exercise program to make sure that the patient is fit enough to increase his or her activity levels. The health care specialist will also want to inform the patient of special precautions to take based on what type of diabetes he or she has. Other factors to consider include medications being taken, one’s current fitness state, glucose levels and other issues.
Preparing to Swim Now it’s time to find a place to swim. GREATER FAMILY SWIMMING POOL excellent choices. The lifeguards are well trained, and many such facilities offer a variety of aquatic programs. Any pool with lifeguards is fine, however.
It may be worthwhile to take a swimming class, which can help a beginner or intermediate swimmer develop a smooth, easy stroke that can be sustained for half an hour or more. Look into water aerobics classes. These classes are led by trained instructors, require no swimming and deliver very similar benefits. A patient should check with his or her health care provider first and let the instructor know about any special needs.

Swimming with Diabetes: Special Considerations

Before getting in the water, diabetics should tell the lifeguard that they have diabetes.
Wear a diabetes ID bracelet while in the water.
Make sure to wear shower sandals or other footwear around the pool and in the locker room. This reduces the chances of bruising or cutting one’s feet, or of picking up athlete’s foot. Diabetics should examine their feet after leaving the pool to check for cuts, bruises or abrasions.
Swimming for an extended period of time may bring on hypoglycemia, or low blood sugar. The tired feeling brought on by exercising can feel like hypoglycemia, so it’s very important to monitor blood sugar at regular intervals.
Bring along glucose pills, snacks or whatever a health care provider recommends using when blood sugar drops. Keep a glucose meter and the glucose pills or snacks poolside, in a small plastic bag.
If you wear an insulin pump, consult your health care provider before beginning a swimming program.

Sticking with It: A Partner or Class May Help

Any exercise program is easier to stick if a partner is involved, because mutual motivation makes it easier to stay committed. Diabetics should let their exercise buddy knows about their special needs and precautions.

Another way to increase the odds of sticking with a regular schedule is to take a class. Doing so is a great way to meet new people, as well as commit to a regular schedule and try new things, such as water aerobics. All of these can help keep a diabetic motivated.

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