Oct 31, 2024 at 1:33 AM#1
Controversial opinion: swimming is the single best form of cardio for GLP-1 users and I will die on this hill. Here's why:
1. Zero impact — when you're losing weight rapidly, your joints are adjusting. Swimming removes that variable entirely.
2. Full body workout — engages every major muscle group. Arms, core, legs, back, shoulders.
3. Cool water helps nausea — I get terrible nausea on injection days. The cool pool water genuinely settles my stomach.
4. Burns serious calories — 30 minutes of moderate freestyle burns 250-350 calories for most people.
5. You can't tell you're sweating — shallow reason but when you're self-conscious about your changing body, swimming feels private.
I swim 4x/week, 45 minutes per session. Started 14 months ago barely able to do 2 lengths without stopping. Yesterday I swam 1,500 metres continuous freestyle in 34 minutes. On semaglutide 1mg since January 2025, down 52 lbs.
4 24rachel_ABQ, traveltech_sara, AttorneyGrant and 1 other
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Oct 31, 2024 at 1:50 AM#2
Agree 100%. Former marathon runner who developed knee issues at 230 lbs. Started swimming when I began Wegovy and it's been a game changer. I do a mix:
Monday: 1,200m — technique focused, drills, catch-up stroke
Wednesday: 1,600m — endurance, continuous freestyle
Friday: 1,000m — intervals, 50m fast/50m easy x 10, then 500m cooldown
Sunday: 800m easy + aqua jogging for 20 mins
My resting heart rate dropped from 78 to 58 in 11 months. Cardio fitness is through the roof and my knees don't hurt anymore.
3 23VanRx_Mike, steve_okc, dave_SLC
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Oct 31, 2024 at 2:07 AM#3
Genuine question — I want to try this but I'm 240 lbs and terrified of being in a swimsuit at the public pool. Also I haven't swum since I was a kid and I'm not sure I remember how. Is it realistic to start as a complete beginner in your late 30s?
Last edited: Oct 31, 2024 at 5:07 AM
2 22MikeNYC_runner
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Shop Reference StandardsOct 31, 2024 at 2:24 AM#4
I was 234 lbs when I started. Here's the truth — nobody in the lap pool is looking at you. Everyone is focused on their own workout, and most swimmers are very supportive of newcomers. Many pools offer adult beginner swimming lessons. My local leisure centre does them on Saturday mornings, 6-week courses for about £40. As for the swimsuit — I wear a long-sleeved rash guard top with swim leggings. Completely acceptable pool wear and I feel comfortable in it.
1 21JessicaM_2024
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Oct 31, 2024 at 3:55 AM#5
Swim coach here. Adult beginners are probably 30% of my business now. A few tips for starting out:
- Start with breaststroke if freestyle feels too hard. It's slower but lets you breathe more naturally.
- Get goggles and a swim cap. Goggles especially — swimming without them is miserable.
- Use a kickboard for the first few sessions to build leg fitness.
- Don't worry about speed. At all. Swim at a pace where you can complete lengths without stopping, even if it's glacially slow.
- Most pools have slow, medium, and fast lanes. Use the slow lane. That's what it's for.
On the GLP-1 point — several of my adult clients are on semaglutide or tirzepatide and they all report that the cool water helps with nausea. Anecdotal but consistent.
50 20LarryQC_SD, wanda_boise, NurseAsh_DET and 47 others
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