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Top Reasons to HIIT the Pool!

6 February 2023

adult in pool after a hiit swimming class

You probably don’t think about going to the pool unless you are going to relax after working out or are taking the kids for a splash about. If this is the case then you are really missing out on a whole new world of training opportunities and benefits. Read on if you want to learn about the main benefits of taking your training to the wet side!

Higher Calorie Burn for Less Effort

Just the statement we all want to hear!!! It is natural for your metabolism to boost when your body elevates its heart rate anyway, but if you swim often and regularly you will create longer and leaner muscles which means your daily metabolism will get better and better and your body will stay leaner much easier than with other forms of cardio. Swimming burns approximately 3 calories per mile per pound of bodyweight – so for example a women weighting 150 pounds can burn approximately 450 calories for every mile swam!

Team this up with the fact that due to hydrostatic pressure on the body, exercising in water reduces your heart rate up to 10-15 beats per minute compared to similar exertions on dry land therefore allowing you to work harder than you would in the gym. In fact 30 mins of exercise in the water is the equivalent of approximately 60mins of non water exercise – so if you are short on time but want an effective workout, head to the pool!

Great Fat Burner

Swimming is one of the most efficient ways to lose body fat. If you are looking to improve cardio fitness and tone up, then take out the cozzie because you’re about to get wet! As you move yourself through the water, you work your heart and lungs will ultimately help to increase lung capacity and your overall cardio fitness. Water provides 800 times more resistance than air hence there is a natural resistance provided, helping to tone muscles. The nature of the swimming strokes requires you to engage multiple muscle groups at the same time giving you a full body workout without even thinking about it!

Swimming is also extremely low impact due to the weightless feeling that buoyancy gives you, in fact swimming can reduce impact on the joints by up to 90%. It is therefore easier on your bones and joints compared to land based exercises, which enables you get all the benefits of a dynamic cardio and resistance workout but none of the stress and risk of injury on the body – happy days!

Feel Good Factor

Any form of cardio will increase the “happy hormone” serotonin levels in our brain, hence why we feel more uplifted and positive after a workout. However studies have shown that the feeling of being in water has meditative and restorative qualities. Being in water can be extremely calming and moving through the water in any stroke is very rhythmical. You become so focused on body alignment and controlling your breathing that you can completely clear your mind and in this manner it is not unlike yoga. You will finish your workout feeling revitalised and regular cardio improves better sleep patterns, so if you get a good nights sleep, stress is less likely to affect you at all!


Water provides an excellent anti-stress environment for exercise hence swimming can help your body recover from injuries and recover sore muscles much faster whilst maintaining a level of fitness.
Warmer water can induce vasodilation which draws blood into the target tissues and subsequently higher levels of oxygen & nutrients are delivered to the tissues whilst cell waste is removed. This promotes faster healing of injured tissues and the warmth of the water decreases muscle spasm thus relieving any pain.
Now you are more informed on why you should start including the pool as a training location, we at MJSA hope you are motivated to HIIT the pool and take your training to a whole new level!

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