Treading water is a common swimming technique that involves using your arms and legs to stay afloat vertically without any assistance. It’s an essential safety skill for swimmers, but could it also help you lose weight?
Quick answer: Yes, treading water can burn calories and help you lose weight as part of an overall fitness routine. However, the number of calories burned varies widely based on your weight, intensity, duration, and treading water technique.
Treading water engages your major muscle groups, so it qualifies as moderate to vigorous physical activity. Like other aerobic exercises, regularly treading water may aid weight loss by burning calories and building muscle.
With no equipment required, it’s also an accessible way to get exercise if you have pool access. Treading water for 30-60 minutes daily can burn 200-500 calories, promoting a calorie deficit for weight loss. Maximum calorie burn comes from using vigorous arm and leg movements continuously.
For significant weight loss, pair treading water sessions with a reduced calorie diet, strength training, and other cardio. Monitor your heart rate, use proper form, and start slow if you’re a beginner. Consider wearing a flotation device to stay safe and optimally challenge your muscles.
How many calories does treading water burn?
The exact calories burned treading water depends on:
- Your weight – Heavier people burn more calories.
- Intensity – More vigorous movements burn more calories.
- Duration – Longer sessions burn more calories.
- Technique – Using more limbs and resistance tools can further increase calorie burn.
Here are some estimates for calories burned treading water per 30 minutes for a 125 pound person:
| Intensity | Calories burned |
|---|---|
| Light effort (minimal movements) | 120 calories |
| Moderate effort (continuous motions) | 180 calories |
| Vigorous effort (fast, splashy motions) | 240 calories |
Doubling the session length to 60 minutes at a moderate intensity would burn around 360 calories.
For a 200 pound person, calories burned per 30 minutes of moderate treading would be approximately 300 calories, or 600 calories if done for 60 minutes.
So in an hour of vigorous treading water, a 125 pound person may burn up to 480 calories, while a 200 pound person could burn 720 calories or more.
Benefits of treading water for weight loss
Here are some of the top ways that regularly treading water may help lead to weight loss:
Burns significant calories
Like swimming laps, treading water qualifies as a moderate to vigorous aerobic activity. It engages all your major muscle groups, leading to increased calorie burn during the activity.
When done vigorously for long durations, the calorie expenditure can be substantial. This puts your body into a calorie deficit, which is required for weight loss.
Provides resistance training
The water resistance encountered when treading water makes it an intensive strength workout too. Your muscles have to work hard to keep your head above water and propel your limbs against the resistance.
Building muscle mass boosts your resting metabolism, allowing you to burn extra calories throughout the day. The resistance can also help maintain muscle while in a calorie deficit.
Easy to fit into your routine
Treading water requires very little equipment or preparation. As long as you have pool access, you can easily fit 30-60 minute sessions into your day.
You don’t have to be a skilled swimmer either – most people can sustain treading water for decent durations, making it friendly for beginners too. The convenience may help you exercise consistently.
Complements other training
For maximum weight loss results, pair treading water sessions with other calorie-burning cardio like swimming, running, or cycling. Strength training is also key to build metabolism-boosting muscle.
As a form of cardio and resistance training, treading water fits nicely into a balanced fitness regimen. Just don’t rely on it alone if you want significant weight reduction.
Can provide a HIIT workout
Treading water lends itself well to interval training. You can push yourself hard for short bursts, then take active recovery breaks where you tread lightly.
High intensity interval training (HIIT) burns more calories in less time. It also continues burning calories after you finish your workout. Adding HIIT elements can get your heart rate pumping for enhanced weight loss.
Proper technique
To get the most out of treading water for weight loss, use proper technique:
Upright posture
Maintain a tall, upright body position. Avoid leaning your head back – keep your ears and shoulders submerged. Upright posture engages your core and leg muscles more.
Continuous scissor kick
Rhythmically kick your legs like scissors opening and closing. Point your toes and kick from the hip for full range of motion. This scissor kick powers you upward.
Alternating arm strokes
Make wide overhead arm strokes, alternating each arm as it reaches forward. Power your arms through the water to provide forward and upward propulsion.
Relaxed muscles
Avoid tension in your neck and shoulders. Keep your muscles loose to conserve energy and comfortably sustain your treading.
Rotating sides
Twist side to side as you tread, rotating your body around a vertical axis. This engages your core obliques. Switch directions periodically.
Moderate pacing
Find a sustainable pace you can maintain for your session duration. Vigorous bursts are great, but take breaks to avoid muscular fatigue. Steady moderate effort maximizes calorie burn.
Progressing from beginner to advanced
When starting out treading water, use basic survival techniques first. Then you can progress to more advanced techniques that burn extra calories:
Beginner
If new to treading water, just focus on the basics:
– Vertical body position
– Scissor kick for flotation
– Alternating arm strokes for stability
Tread gently and take breaks as needed. Use kickboards or pull buoys for support if needed.
Intermediate
After getting comfortable, start incorporating more vigorous motions:
– Bigger arm strokes over and under water
– Faster scissor kick tempo
– More core engagement and rotation
– Tread non-stop for longer periods
Advanced
With proficiency, maximize your calorie burn by:
– Adding resistance equipment like paddles or fins
– Incorporating crossovers, frogs kicks and other complex strokes
– Performing interval training with intense bursts
– Treading in turbulent water for greater resistance
– Focusing on excellent vertical form and posture
Consider taking a water aerobics class to continue challenging your treading water skills.
Sample Treading Water Weight Loss Program
Here is a 3 month sample program to lose weight with treading water:
Month 1
– Tread water 3 times per week for 30 minutes at moderate intensity
– Do resistance training 2 times per week
– Follow a reduced calorie balanced diet
– Goal: Lose 2-4 pounds this month
Month 2
– Tread water 4 times per week, building up to 45 min sessions
– Add swimming or cycling on 2 other days
– Increase strength training to 3 times per week
– Revise caloric targets based on progress
– Goal: Lose 4-6 pounds this month
Month 3
– Tread water 5 times per week for 60 minutes with vigorous intervals
– Perform additional HIIT and strength workouts
– Continue nutritional program and calorie deficit
– Goal: Lose final 4-6 pounds this month
Adjust the program based on your own fitness level, schedule, and weight loss goals. Consistency is key!
Tips to maximize weight loss while treading water
Follow these tips to boost your fat burning and weight loss results:
- Warm up first – Tread gently for 5-10 minutes before intensifying.
- Use vigorous arm and leg motions – Powerfully propel through the water.
- Maintain good upright form – Posture engages your core and leg muscles.
- Rotate and twist your body – Twisting adds oblique work.
- Try interval training – Mix intense treading with easier recovery periods.
- Use resistance tools – Paddles, fins, or drag shorts increase intensity.
- Tread in turbulent water – Waves and currents challenge stability.
- Pair with other exercise – Add cardio, HIIT, and strength training.
- Follow a reduced-calorie diet – Create a daily calorie deficit for weight loss.
- Stay hydrated – Drink water before, during, and after.
Maximize your sessions by continuously using vigorous motions and engaging your whole body. The harder you tread, the more calories you’ll burn!
Benefits beyond weight loss
In addition to aiding weight loss, regularly treading water provides other excellent benefits:
- Full body workout – Treading water works all your major muscle groups.
- Increased endurance – Your stamina will improve as your muscles get conditioned.
- Enhanced cardio fitness – Your heart, lungs, and circulation benefit from the aerobic activity.
- Better balance and coordination – Treading improves your proprioception and control.
- Core strengthening – It helps stabilize and tone your core abdominal muscles.
- Upper body toning – Your shoulders, chest, back, and arms get a great workout.
- Leg toning – It can help shape and define your lower body muscles.
- Increased flexibility – Your joints and muscles get greater range of motion.
- Improved mental well-being – The exercise releases feel-good endorphins.
- Enhanced sleep – Physical activity leads to better sleep quality.
So along with assisting weight loss, treading water is wonderful for your overall physical health, fitness, and mental wellness!
Safety tips
While generally safe, be sure to keep these safety tips in mind when treading water:
- Check with your doctor first if you have health conditions.
- Tread near the wall or use flotation aids if needed.
- Don’t overexert yourself – rest when fatigued.
- Stay hydrated and refuel after longer sessions.
- Avoid hyperflexing joints – use comfortable range of motion.
- Watch out for slippery pool decks.
- Have someone keep an eye on newer swimmers.
- Know your limits and don’t tread when too exhausted.
Start slow if you’re a beginner and build up duration gradually. With proper precautions, treading water can be done safely by most people.
Conclusion
Treading water is an accessible and effective exercise for weight loss as part of a comprehensive fitness regimen. It provides both cardio and resistance training, burning calories while also building muscle. With proper technique and gradually increased duration, treading water can help create a moderate daily calorie deficit. For substantial weight loss, pair swimming sessions with aerobic exercise, strength training, and a calorie-controlled diet. Treading water offers the weight loss benefits of swimming without having to lap swim continuously. Add this useful workout a few times a week for enhanced fat burning and overall health.