Which is the best way to lose weight, breaststroke or backstroke

Both breaststroke and backstroke are helpful for weight loss, but the weight loss effect varies from person to person, depending on the intensity, duration, and individual physical condition of the exercise. Breaststroke provides more comprehensive exercise for the lower limbs and core muscles, while backstroke focuses more on shaping the upper limbs and back muscles.

The breaststroke can effectively burn calories and enhance muscle strength in the inner thighs and buttocks through leg pedaling movements, making it suitable for people who want to improve their lower limb lines. During breaststroke, the body moves in a wave shape, which also has a certain stimulating effect on the core muscles of the waist and abdomen. Backstroke requires continuous arm movements, which require high endurance from the upper arm, shoulder, and back muscles. Long term adherence can shape the upper body lines. When backstroke, the body floats flat on the water surface, which puts less pressure on the lumbar spine and is suitable for those with lower back discomfort. The difference in calorie consumption per unit time between the two swimming strokes is not significant, but breaststroke may be easier to reach the fat burning heart rate range due to its larger range of movements. Backstroke requires higher respiratory control and can enhance cardiovascular function. The actual weight loss effect needs to be achieved through regular exercise of at least 30 minutes 3-5 times a week, combined with dietary management.

It is recommended to alternate between practicing two swimming strokes based on personal exercise foundation and physical conditions, which can balance the development of muscle groups and avoid sports injuries caused by a single movement. Warm up and stretch before and after swimming, gradually increasing the duration from 15 minutes each time. Walking and treading in water can also help burn calories. Maintaining at least 150 minutes of moderate intensity swimming exercise per week and monitoring heart rate within the range of 60% -80% of maximum heart rate can more effectively promote fat metabolism.