Calorie-burn

Swimming burns 400–600 kcal/hour at moderate-vigorous intensity and is the most commonly recommended exercise for people with joint pain, arthritis, and obesity. Evidence supports comparable weight loss outcomes to land-based exercise when sessions are equivalent in energy expenditure. Swimming also provides measurable cardiovascular, respiratory, and psychological benefits.

NEAT (non-exercise activity thermogenesis) contributes 350–750 kcal/day variance between individuals — greater than most structured exercise programmes. For formal exercise, HIIT produces the most weight loss per minute of effort. Resistance training has the most impact on long-term RMR. This article reviews the evidence for each type.

Calorie expenditure during exercise is determined by intensity, duration, body mass, and exercise type. Highest calorie-burning strategies by evidence: HIIT (Trapp 2008: greater fat loss than steady-state at matched duration), compound resistance exercises (multiple muscle groups simultaneously), progressive overload (heavier loads burn more per session). EPOC after high-intensity exercise: 6–15% of session calories (LaForgia 2006). Pre-workout carbohydrate timing matters less than total daily intake. Resistance training has outsized importance beyond session calories: lean mass preservation during weight loss.