Nikhita Mahtani

<p>Although swimming seems relatively hard and sometimes scary, its one of the best cardiovascular workouts anyone of any age can do, says  , senior swim coach for Life Time, and a USA-registered and ASCA-certified swim coach. Its an aerobic workout that helps strengthen the heart muscle, and its easy on your joints, too, since the water will support 90 percent of your body weight.</p>

<p>In fact, swimming can actually work as both a cardio and a <a href="https://www.womenshealthmag.com/fitness/a30522035/what-is-strength-training/" id="301139da-d90b-3420-abb6-948293619e7c">  strength </a> activity. The act of swimming will pump your heart rate up and burn calories, while the different strokes and fighting through the waters resistance will help strengthen your muscles.</p>

<p>Of course, trying a new workout routine can be challenging. Here's what to know about swimming for weight loss and how to make the most of your swim workouts. </p>

<h1>  How does swimming help you lose weight?  </h1>

<p>Swimming can absolutely help you <a href="https://www.womenshealthmag.com/weight-loss/a32935668/plant-based-diet-walking-for-weight-loss-weight-loss-success-story/" id="863d85cf-2ef2-3462-afc9-d4563bb42974">  lose weight </a> , as itll increase your heart rate and tone muscles, says Gagne. Swimming truly is a full-body workout, and each stroke uses the muscles in different ways. Youre constantly using your core to stay up in the water, so it incorporates arms, legs, and core equally.</p>

<p>For the someone who is 125 pounds, doing 30 minutes of freestyle can burn 330 calories, butterfly can burn 330, backstroke can burn 240, and breaststroke can burn 300, per a  <a href="https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities" id="4417a137-4a2a-3a41-add7-c3e64b468d87">  Harvard University study </a> . For a 185-pound person, those same workouts would burn 488, 488, 355, and 440 calories respectively.</p>

<p>By comparison, a chart from the   shows that running for 30 minutes can burn 342 calories for a 120-pound person and 510 calories for a 180-pound person. Cycling at an average of 10 miles per hour for 30 minutes can burn 165 calories for a 120-pound person and 246 calories for a 180-pound person. Clearly, swimming is right up there with the best of cardio activities. </p>

<h1>  Can swimming help you lose belly fat?  </h1>

<p>Since swimming is a full-body workout, it can definitely help you lose belly fat. But Gagne warns against focusing on "spot training," or trying to work only one body part to lose weight from that specific area, especially since your body composition and genetics can play a role in where you store fat. (You also can't control where you lose fat from first!) Still, swimming can help you lose weight, which will lead to the loss of fat overall, including belly fat eventually, and certain strokes <a href="https://www.womenshealthmag.com/fitness/g32616595/upper-abs-workout/" id="39c133ef-048a-3c08-a966-97ea7aedef92">  work the abs </a> especially well.</p>

<p>Swimming works a lot of different muscles throughout the entire body, but when it comes to targeting certain areas, butterfly, backstroke, and breaststroke will engage your core more. The more you are engaging them, the more work youre putting into that certain area for leaner muscle," says Gagne. Still, he notes, "the best way to help with losing belly fat is making sure that you are eating a healthy, well-balanced diet to complement all the hard work youre putting in.</p>

<h1>  How much do you have to swim to lose weight?  </h1>

<p>The good news is, you dont really have to start off with too much, especially if youre new to swimming. In the beginning, going three times a week for 30 minutes will benefit you greatly, says Gagne. You will find that you are using muscles you didnt even know you had. </p>

<p>However, its important to note that a big part of <a href="https://www.womenshealthmag.com/weight-loss/a30518944/calorie-deficit-overeating-low-carb-high-protein-diet-weight-loss-story/" id="2bf0295a-8d81-34aa-a2d9-903e6bc62cd1">  losing weight includes eating at a calorie deficit </a> , so you should ideally be eating less calories than youre burning. A good way to calculate calories burned through swimming is by using an and taking a look at the .</p>

<p>This website uses units called METs, otherwise known as the ratio of your metabolic rate while doing a particular activity versus your metabolic rate while at rest. From the CPA site, its clear that depending on your stroke and intensity, your MET can be anywhere from 4.8 to 13.8. By using the calorie counter and inserting body weight, MET, and duration, you can figure out approximately how many calories youre burning per activity.</p>

<p>Essentially, in order to lose between one to two pounds per week, you need to burn 500 calories a day. You can either eat 500 less calories, exercise to burn 500 calories, or do a combination of both. Thirty minutes of vigorous butterfly in a 130-pound adult, for instance, burns 472 calories, so you can easily use swimming to meet your deficit goals.</p>

<h1>  What does a swimming workout look like for beginners?  </h1>

<p>While freestyle is generally considered the fastest and easiest stroke to learn, Gagne actually recommends starting with breaststroke. I start with this one because its one that does burn quite a bit of calories, and it allows newer swimmers to keep their heads out of water at first, at least until they become more comfortable with swimming and breathing technique. </p>

<p>To start, Gagne recommends swimming slowly for 30 minutes three times a week, and then building speed or amount of time spent in the pool at the four-week mark.  <strong> Once you feel comfortable just swimming for 30 minutes, give this swim interval workout a try:  </strong></p>

<ul><li> Slowly warm up with four lengths of the pool (with a maximum of 25 breaths between each length) </li><li> Swim at a moderate intensity for five lengths without stopping </li><li> Swim at a high intensity, or a fast as you can go, for another five lengths without stopping </li><li> Slowly cool down for two lengths </li></ul>

<p>As you learn other strokes, you can vary your swim workouts in order to target different parts of the body," says Gagne. "You will find yourself cruising at a faster speed the more you swimit just takes some practice.</p>

<h1>  How can you burn more calories while swimming?  </h1>

<p>There are several ways you can burn more calories swimming. Try these ideas next time you want a more challenging workout. </p>

<ol><li> <strong> Increase resistance.  </strong> You can increase resistance in the water by adding flippers, resistance bands, or buoys. Any items that makes it harder for you to kick and stroke through the water will increase your strength.  </li><li> <strong> Change up your stroke.  </strong> The type of stroke you use also makes a huge difference, with   that butterfly burns the most calories, closely followed by breaststroke, backstroke, and freestyle. Its not easy to do an hour of butterfly, though, so instead, Gagne recommends a combination of all the different strokes. In your workouts, aim to do your harder strokes for a minute or two at a time, and then sub in freestyle for when you get completely exhausted as an active recovery. </li></ol>

<ol><li> <strong> Incorporate intervals.  </strong> HIIT intervals can help you burn more calories when you swim, since the faster you go, the more challenging the workout.   estimates that a 155-pound person swimming freestyle fast for an hour will burn 704 calories, as compared to 493 calories swimming at a slower pace, says Gagne. However, since you probably wont be able to swim that fast nonstop, incorporating intervals will help. For example, swimming as many lengths as fast as you can for 30 seconds, with a 30 second break in between. Breaking up your workout into sets of specific intervals allows you to maintain a higher rate of speed and stroke form, which will help you improve your performance and the amount of calories burned. </li><li> <strong> Work out with a swim coach.  </strong> A swim coach can also help you create a workout plan and incorporate breath exercises so that you can slowly build up your time and speed over the course of a few months, says Gagne, which will lead to more calories burn in the pool. Getting started is probably the hardest part, especially if you're not an experienced swimmer," says Gagne. But a coach can help you move past any fear or hesitation so that swimming can become a fun, go-to workout for you.  </li></ol>

Is Swimming A Good Workout For Weight Loss?

You already know that <a href="https://www.womenshealthmag.com/fitness/a23694146/cardio-workout-at-home/" id="59970e83-ebaf-3c5d-a127-cf03dcec31a7">  cardio exercise </a> is one common component of weight loss success. But if youve been relying on traditional methods like <a href="https://www.womenshealthmag.com/fitness/a30345135/stationary-bike-workout/" id="8550e616-3dc1-3e03-a965-862dfedd5f2f">  cycling </a> and running recently, you might want to change up your routine and give swimming a...

<p>Smelly armpits typically arent cause for concern, says dermatologist  <a href="http://www.zeichnerdermatology.com/" id="b742e3e3-3e07-3d04-a184-dd1aa77ac397">  Joshua Zeichner, MD </a> . We sweat to help maintain our core body temperature, he explains. Sweat glands are stimulated by our nerves in response to hot weather, emotional stress, or strenuous activity. </p>

<p>Still, its not ideal to suddenly start sweating when something stresses you out (likegasp!a date), so if you do want to help prevent excessive sweat and the occasional body odor that accompanies it, here's what you should know.</p>

<p>Sweat is actually generally odorless, explains Dr. Zeichner. But when sweat is broken down by bacteria on the skin, it can cause a foul odor. </p>

<p>Essentially, there are two different types of sweat glands on your skin: eccrine and apocrine. Eccrine glands are found almost all over the body, and usually release clear, odorless fluid that quickly evaporates off the surface of the skin. </p>

<p>Apocrine glands, on the other hand, are found in areas of the body that contain high levels of hair follicles, like your groin and pits. These glands essentially enter into the hair follicle, and then release the sweat out of the body. </p>

<p>Its believed that when these glands secrete sweat that then mixes with bacteria on the follicles, your sweat starts to smell. It is thought that apocrine glands are primarily responsible for stress-related sweat, explains Dr. Zeichner. In some cases, our nerves and sweat glands become overstimulated, producing more sweat than is needed. This condition is known as hyperhidrosis. </p>

<p>Hyperhidrosis is mostly genetic, but sometimes, medication or hormone changes (such as those that happen during <a href="https://www.womenshealthmag.com/fitness/a28790091/running-fertility-early-menopause-kelly-mclay-family/" id="142d0535-5b9c-33cd-a9d5-bbccbe5fb821">  menopause </a> ) can cause hyperhidrosis to show up when youre older.</p>

<h1>  Okay, but why do my armpits smell worse than normal all of a sudden?  </h1>

<p>If you previously found that your pits didnt smell but suddenly do (um, thanks body), its probably not entirely random...and one of three things could be happening.</p>

<p><strong> 1. You changed your diet. </strong></p>

<p>By eating high levels of certain foods, such as <a href="https://www.womenshealthmag.com/food/a19939722/eat-this-for-a-healthy-stomach/" id="dffe466c-4c9a-33b2-a6c9-51319ccda403">  cruciferous vegetables </a> , the odor of sweat may be altered, says Dr. Zeichner. This is because these kinds of sulfurous foods (garlic is another one) contain compounds your body cant entirely break down. So, the metabolic processes release what is known as volatile compounds (otherwise known as VOCs), which then evaporate off the body by releasing an odor.</p>

<p><strong> 2. You're way more stressed than usual. </strong></p>

<p>Another common cause of body odor is stress, because when you stress excessively, your apocrine glands switch on, and this excess sweat on the body can lead to odor.</p>

<p><strong> 3. You've developed a medical condition. </strong></p>

<p>Medical conditions can also cause sweat, though its rarer. For instance, a genetic condition called trimethylaminuria leaves the body incapable of breaking down compounds found in fish, soy, and cruciferous vegetables, leading to a fishy smell. Medical conditions like kidney failure, liver disease, and <a href="https://www.womenshealthmag.com/health/a19985090/prediabetes/" id="0d6dad7d-30ac-3c22-ae21-5ca2cf6c2aaa">  diabetes </a> can also cause certain smells.</p>

<p>Odor depends on the various types of bacteria found on the skin, along with the different types of food you are eating, says Dr. Zeichner. So, if you find your sweat switching from smelling like ammonia to smelling like fish, for instance, it could be due to different foods triggering different effects while mixing with the bacteria on your body.</p>

<h1>  How can you prevent smelly armpits?  </h1>

<p>Prevention may be easier than an actual cure. For instance, avoid foods that you know will trigger sweat (like spicy ones), <a href="https://www.womenshealthmag.com/health/a26306917/fast-stress-relief-techniques/" id="5c60103d-d409-3968-a964-a7401fa915ff">  try meditation or other forms of stress-reducing activities </a> , and make sure to wash up regularly and use <a href="https://www.womenshealthmag.com/beauty/g19377631/best-deodorant-for-women/" id="2d6b74ed-989b-31e5-a58f-bb372398a435">  deodorant </a> .</p>

<h1>  How do you *treat* smelly armpits?  </h1>

<p>If those preventative tactics don't do much to change your sweat and smell sitch, there are some other measures you can take. First, you can bring in the antiperspirant big guns. Clinical strength antiperspirants are products that contain ultra-high levels of aluminum salts, says Dr. Zeichner. They form a plug within the sweat gland to prevent it from reaching the surface of the skin." </p>

<p>Another option? Qbrexza, a topically applied prescription strength antiperspirant wipe. "These contain an ingredient that actually decreases the amount of sweat, rather than just preventing it from reaching the surface of the skin," says Dr. Zeichner. </p>

<p>It might seem strange, but <a href="https://www.womenshealthmag.com/health/a28698867/chrissy-teigen-botox-armpit-sweat/" id="3bd875e4-95a0-30fd-a432-92f247386f40">  botox is another way to reduce how much you sweat </a> . The injections are even FDA-approved to treat underarm sweating. Botox prevents the nerve signal from reaching and stimulating the sweat gland to begin with, he explains, so you basically stop sweating in the area that's been injected.</p>

<p>However, each injection only lasts a few months, so youll have to keep repeating them if youre looking for a permanent solution. If you're looking for something long lasting, miraDry could be worth exploring. It's is a non-surgical, FDA-approved procedure that works to destroy your sweat glands by using thermal energy. </p>

<h1>  Is it worth seeing a doctor for really smelly armpits?  </h1>

<p>Usually, light body odor isnt a cause for concern, but in some cases, you may want to see a professional. If your odor has suddenly changed and nothing has changed in your stress levels or diet, you may be dealing with an undiagnosed medical condition, says Dr. Zeichner. It could also be a <a href="https://www.womenshealthmag.com/health/a19895355/causes-early-menopause/" id="49242aaf-e428-3a60-a511-caa65471726b">  hormonal change </a> , and you could need treatment.</p>

<p>In addition, if youre sweating profusely all the time and OTC options just aren't helping, you should make sure to check with your doctor, who may be able to give you some prescription-based medication to help cut down on the moisture. </p>

Look, we've all had the dreaded pitting out experiencewhether during a toasty workout class or on a hot, humid day. Sweaty armpits are never exactly fun, but the situation gets even worse if you're dealing with B.O. as well. There's plenty you can do to avoid sweaty, stinky armpits, but first, know that both are totally normal (in most casesmore on that below).

Why Do My Armpits Smell So Bad? A Dermatologist Weighs In

<p>But when it comes to dedicating yourself to a specific plant-forward diet, how do you know which variety is best for you? Vegan? Vegetarian? And what's the difference between the two? Because, honestly, they seem pretty dang similar...</p>

<p>Look no further than this vegan vs. vegetarian guide for answers to all your veggie questions. </p>

<h1>  So, whats a vegetarian diet?  </h1>

<p>A vegetarian diet is pretty much the easiest way to make the switch to eating more plants and vegetables, but its important to note that there are varying levels of vegetarianism, says . Traditionally, vegetarians dont eat meat sources like chicken or beef, and sometimes dont eat items that are made from animal parts (such as bone broth) either. "Some vegetarians eat both eggs and dairy, some one or the other," says Moore. And some add in some fish from time to time, too. People who fall into this camp (generally referred to as <a href="https://www.womenshealthmag.com/food/a24511818/pescatarian-diet/" id="bcf93f0c-f172-3b91-a690-5f22ba5cc191">  pescatarians </a> ) may still consider themselves vegetarianit really just depends on the person you ask.</p>

<p>These are all various takes on traditional vegetarian diet: </p>

<ul><li> <strong> Lacto-ovo vegetarian:  </strong> No meat, poultry, seafood, or other meat products. Will eat eggs and dairy products.  </li><li> <strong> Lacto-vegetarian:  </strong> No meat, poultry, seafood, other meat products, or eggs. Will eat dairy products.  </li><li> <strong> Pescatarian:  </strong> No meat, poultry, or other meat products. Will eat seafood, eggs, and dairy. </li></ul>

<h1>  How does this differ from a vegan diet?  </h1>

<p>Vegan diets generally cut out more items than vegetarian diets do, but that doesnt mean all youre eating is <a href="https://www.womenshealthmag.com/food/a27481571/kale-vs-spinach/" id="b23fc273-b3f5-3054-aa3d-5f15272dbede">  kale </a> . Veganism is the omission of all animal products, so very strict vegans definitely dont eat meat, seafood, or eggs," says <a href="https://emilywoodrd.com/" id="5a0e8f95-f22a-3fed-a495-466437bd6452">  Emily Wood </a> , RD. And many don't eat honey or gelatin, either.</p>

<p>Vegans also tend to be more conscientious of cross-contaminationmeaning they won't eat food that's come in contact with animal by-products (think: sauteing veggies in a pan that had chicken, or a vegan product processed in the same facility as dairy). That said, this varies from person to person, and many vegetarians are diligent about types of cross-contamination, too.</p>

<p>Some vegans also extend their diet views to their lifestyle choices, which means they dont buy leather and wool clothing or accessories, and avoid cosmetics and soaps that have been tested on animals. </p>

<p>Still, the biggest differentiator is that vegans tend to give up ALL animal products, plus animal by-products. But course, there are no hard and fast rules, and you can adapt the vegan diet to meet your needs. Some iterations on a vegan diet include: </p>

<ul><li> <strong> Beegan:  </strong> A vegan person who eats honey.  </li><li> <strong> Raw vegan: </strong>  A vegan who only eats raw, unprocessed, plant-based foods.  </li></ul>

<h1>  What on earth is a plant-based diet, then?  </h1>

<p>Honestly, it depends on who you ask! says Moore, who is all for the flexibility a  . Some people use the term to describe veganism, some to describe vegetarianismsome even use it to describe a diet that is mostly plants, but still has a bit of chicken or fish in it now and then. One main criteria, though, is that a plant-based diet mostly focuses on whole, unprocessed foods, since its entirely driven by the health benefits of a plant-first diet. </p>

<p>I would say that plant-based eating definitely offers the most flexibility, says Wood. </p>

<h1>  How do you decide the best one for you?  </h1>

<p>Theres honestly no right answerit's very individual, says Wood, who counsels several clients on this exact query every single day. Identify what you want to get out of it," she adds. </p>

<p>Are you looking to lower your cholesterol or reduce your carbon footprint, but not ready to ditch cheese? Go for vegetarian. Do you want to be more mindful about animal treatment? Look into veganism. Are you eager to limit your meat intake, but not quite ready to nix it entirely? A more flexible, plant-based diet may be for you. </p>

<p>Consider your "why," and go from there. If you're really stumped, though, Wood recommends getting some guidance from a nutritionist to choose a diet that works for your goals and lifestyle.</p>

<p>Curious which of your favorite celebs don't eat meat? Check out these vegan stars:</p>

<h1>  How do you start adopting a vegan or vegetarian diet?  </h1>

<p>Definitely dont go cold turkey, advises Wood, who says that cutting out too many food items at once will simply make you feel too deprived to stick to the diet long-term. Instead, cut maybe one food at a time, or reduce your portions of meat gradually, all while adding more <a href="https://www.womenshealthmag.com/food/a19914260/best-meat-substitutes/" id="eb511972-8cb6-3b7b-a6e6-27c55ce155ef">  plant-based sources of protein </a> , such as beans and nuts. And add more vegetables, since itll naturally make you eat less of the other stuff, adds Wood.</p>

<p>If you want additional tips on how to make the change, and make it stick, check out the Women's Health guide on <a href="https://www.womenshealthmag.com/food/a28251626/how-to-go-vegan/" id="feabf216-02a3-3f47-addd-33bf6b0f4f57">  how to go vegan </a> .</p>

Vegan Vs. Vegetarian: What's The Difference?

Eating more plants is pretty much a no-brainer: Research shows that people who stick to   have lower cholesterol and blood pressure levels, not to mention the lifestyle choice is way better for the environment.

What’s The Difference Between A Vegan And Vegetarian Diet?

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Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

Nikhita Mahtani

Articles written by the author

Is Swimming A Good Workout For Weight Loss?

Why Do My Armpits Smell So Bad? A Dermatologist Weighs In

What’s The Difference Between A Vegan And Vegetarian Diet?