Swimming is an excellent form of exercise that can help you lose weight and improve your overall fitness. If you are not a strong swimmer but want to get the benefits of swimming, consider swimming with a kickboard.
Even if you are experienced, a kickboard can benefit you as well. By isolating your arms, you can exclusively focus on training your core, hips and leg muscles by practicing your various kicks. The burn you will feel in your legs will be intense, and you will certainly burn a lot of calories and lose weight by swimming with a kickboard.
Whether you are a beginner or an experienced swimmer, incorporating kickboard exercises into your workout routine can help you achieve your weight loss goals. In this article, we will explore the benefits of swimming with a kickboard, provide tips on how to use a kickboard effectively, and offer a variety of kickboard workouts to help you get started.
Benefits of Swimming with a Kickboard
Burn Plenty of Calories
Exercising burns calories, and if you burn enough of it, then you lose weight. So how many calories does swimming with a kickboard burn? Is it effective for weight loss?
I would wager it burns about the same amount of calories as swimming without a kickboard. Isolating your arms does not make the activity easier because it just means your legs have to make up the effort. And yes, swimming is very effective for weight loss.
According to Harvard Health Publishing, swimming for 30 minutes can burn this much calories:
| Activity | 125-pound person | 155-pound person | 185-pound person |
| Swimming (moderate) | 180 | 216 | 252 |
| Swimming (vigorous) | 300 | 360 | 420 |
For reference, this is about the same amount of calories burned as running at the same intensity.
Low Impact Exercise
Swimming with a kickboard is a low-impact exercise that is easy on your joints. Unlike running or other high-impact exercises, swimming puts less stress on your joints, making it an excellent option for people with arthritis or other joint problems. Additionally, swimming with a kickboard can help improve your flexibility and range of motion.
Full Body Workout
Swimming with a kickboard is a full-body workout that engages all of your major muscle groups. Not only does it work your legs, but it also works your core, arms, and shoulders. By using a kickboard, you can focus on your lower body while still engaging your upper body, making it a great option for people who want to tone their entire body.
Overall, swimming with a kickboard is a great way to burn more calories, get a full-body workout, and do it all without putting too much stress on your joints. So next time you hit the pool, grab a kickboard and start swimming!
How to Swim with a Kickboard
Choose the Right Kickboard
Choosing the right kickboard is essential to ensure that you get the most out of your swimming workouts. Kickboards come in different shapes and sizes, so it’s important to choose one that fits your body type and swimming style.
For example, there are kickboards for kids and adults. Don’t accidentally buy a kid’s version for an adult and vice versa. Some kickboards have grip holes for you to stick your fingers through which is highly recommended if you struggle to hold onto it.
If you’re a beginner, it’s best to start with a larger kickboard with grip holes, as it will provide more buoyancy and support. As you become more advanced, you can switch to a more streamlined, hydrodynamic kickboard intended for advanced swimmers or those with shoulder pain.
Proper Technique
Proper technique is key to swimming with a kickboard. To get started, hold the kickboard with both hands, and place it in front of your body. Keep your arms straight, and your head facing down towards the bottom of the pool.
Begin kicking your feet, and use your core muscles to keep your body in a straight line. Try to keep your hips close to the surface of the water, and avoid bending your knees too much.
As you become more comfortable with the kickboard, you can experiment with different techniques, such as kicking on your side or back. Remember to keep your movements smooth and controlled, and avoid jerky or erratic motions.
Effective Workouts
Swimming with a kickboard can be an effective way to lose weight and tone your muscles. To get the most out of your workouts, try incorporating different drills and exercises into your routine. For example, you can try kicking with one leg at a time, or alternating between short bursts of intense kicking and longer periods of rest.
It’s also important to vary the intensity and duration of your workouts to avoid plateauing (unless your only goal is weight loss). Aim to swim with a kickboard for at least 30 minutes, three to four times a week, and gradually increase the duration and intensity as your fitness level improves.
Remember to stay hydrated during your workouts, and to listen to your body. If you experience any pain or discomfort, stop swimming immediately and seek medical attention if necessary.
Swimming Workouts with a Kickboard
Beginner Workouts
If you’re new to swimming, using a kickboard is a great way to start. Here’s a simple workout template to get you started. As for the kickboard drills, try any of the drills from this article.
| Activity | Distance | Repetitions |
| Warm-up | 200 yards | 1 |
| Kickboard Drill | 50 yards | 6 |
| Rest | N/A | 30 seconds |
| Cool Down | 100 yards | 1 |
Intermediate Workouts
If you’ve been swimming for a while and want to step up your game, try this intermediate workout:
| Activity | Distance | Repetitions |
| Warm-up | 400 yards | 1 |
| Kickboard Drill | 100 yards | 8 |
| Rest | N/A | 15 seconds |
| Cool Down | 200 yards | 1 |
Advanced Workouts
If you’re an experienced swimmer and want a challenging workout, try this advanced routine:
| Activity | Distance | Repetitions |
| Warm-up | 800 yards | 1 |
| Kickboard Drill | 200 yards | 10 |
| Rest | N/A | 10 seconds |
| Cool Down | 400 yards | 1 |
Tips for Swimming with a Kickboard
Breathing Techniques
Proper breathing is essential when using a kickboard to lose weight. It is important to exhale completely when your face is in the water and inhale deeply when your face is out of the water. This will help you maintain a steady rhythm and avoid getting out of breath.
You can even wear a snorkel if you don’t want to lift your head up while training with a kickboard. This helps you avoid neck strain and allows for an uninterrupted swimming experience.
Remember to never hold your breath while swimming, as this can result in not only an exhaustive experience, but loss of consciousness.
Stretching and Warm-up
Before you start swimming with a kickboard, it is important to stretch and warm up your muscles to prevent injury. Begin with some light stretching exercises, such as arm circles and leg swings. Then, start with a few laps of freestyle swimming to warm up your muscles. Once you are warmed up, you can start using the kickboard.
Safety Precautions
When using a kickboard, it is important to take some safety precautions to avoid accidents. Always swim in a designated area and never swim alone.
Make sure to wear appropriate swimwear and goggles to protect your eyes. If you feel tired or uncomfortable, stop swimming and take a break. Finally, always follow the instructions of your swimming coach or instructor.
By following these tips, you can safely and effectively use a kickboard to lose weight and improve your overall fitness. Remember to start slowly and gradually increase the intensity of your workouts to avoid injury. With time and practice, you will become a stronger and more confident swimmer.