Swimming in the pool – the real way to lose weight and get healthier.

Плавающая женщина в бассейне.

Among the sports that promises quick and effective weight loss is swimming. And if recently including physical activity you could indulge only in summer, the huge number of pools now allows you to do exercises on the water each and all year round. In addition to a slim body you get good health thanks to the tempering and the beneficial effects of such loads on the nervous system.

The benefits of swimming for weight loss.

The huge popularity of different kinds of water activities in pools, due to their significant advantages over the usual visit to the gym. Among them:

  • It is possible to train even people with a significant increase in body weight. Water supports the body, making the person less severe.
  • The increase in the load on the muscles due to the resistance of the water masses of the ongoing movements. This allows you to burn more calories than the same time on a conventional simulator.
  • Swimming is one of the rare exercises in which are involved all the muscle groups. Therefore, the load is directly on all problem areas, and the fat go away faster.
  • There is practically no age limit and contraindications. This type of stress is optimal for everyone to lose weight.
  • Swimming is so efficient calories that does not require compliance with strict diets to obtain significant results.

Practicing in the pool, in addition to slimming the person develops the lungs, supports the health of the spine, builds the right muscle to the skeleton. All this will allow you to live a long healthy life without back pain and frequent colds.

Rules of the road for weight loss.

Sometimes, doing swimming, people notice that the result is absolutely not what I wanted. Basically there has been a significant increase in muscle mass, especially in the shoulder area of the calf and foot. The total weight is reduced slightly, and body fat in no hurry to leave “their homes” on the buttocks, abdomen and thighs. The main reason for this result lies in the incorrect exercises, the unbalanced load on the muscles and the compliance with the temperature regime. Now everything should be in order.

Technique.

There are many techniques of navigation, each of which has features and provides much less strain on the muscles. So if you visit the pool and habitually swim a few laps to count on good results not worth it. But the most effective in terms of losing weight trainers believe styles butterfly and cross. Floating this way, you spend up to 600 calories, tighten abs and get rid of creases on the back. To remove excess fat from the sides will help is not so difficult, but no less effective technique – backstroke.

The important point is proper breathing of a swimmer, especially when the above active techniques. If during training to hold your breath – the muscles of the sternum will be stretched less active, and also will decrease the load on the press. Dyspnea also shows that you’ve mastered the techniques and are in need of the advice of the coach. Shortness of breath does not allow to fully load the muscles and make it sufficient time.

Before you start training, be sure to warm up your muscles. This will perfectly suit a conventional short warm up at the side of the pool. When this cool air will prepare you for the low water temperature, which will reduce the risk of seizures. To continue warming up and need some time in the water: just swim a few lanes free style, and then proceed to basic training.

Choosing a style of swimming, pick up some of the most suitable, giving a strain on different muscles. You need to alternate techniques, giving each no more than 20 minutes. In this case, the problem areas will constantly be on your toes and you get more noticeable results. Don’t forget after each of the active styles to pause for relaxation and recreation. Allow yourself 5 minutes to lie down on the water, and you will feel the tone of the muscles involved in the latest technology.

The best completion of the training will be all the same free style or any chosen performed in a slow tempo half-heartedly. This will allow you to recover your breath and consolidate the process result. Not recommended immediately from active swimming to move on to the rest. This gives an extra load on the heart and blood vessels. To take a breath and bring yourself into a calm state best of all, being in the water.

Interval workouts.

This is one of the latest techniques suggested by the specialists, is designed specifically for weight loss, but not muscle-building or recovery. Its essence is as follows:

  1. A 5 minute relaxing swim to warm up.
  2. Fast movements alternate with similar running slowly. When you do this, be sure to observe the time intervals and the active phase should be twice longer passive. The total length of the interval is not more than 2 minutes.
  3. Complete training setback, similar to the warm-up.

The water temperature.

Not all take into account this factor when swimming in the pool, trying to make the water temperature is comfortable for you. Often women, choosing the place of exercise, stop at the pool, where the water is warmer. It’s really easier and more enjoyable to visit, but being afloat, you absolutely will not want to move, the muscles relax under the influence of temperature, and exercise will not bring any benefit.

Optimal in the opinion of experienced trainers is considered to be the temperature of 24-28 degrees. In this case, the body spends calories to not only exercise, but also to maintain body temperature. Therefore weight loss becomes more efficient and fast. However, you should not try to swim in cold water too. If its temperature is below 22 – the body perceives it as stress, and after the practice he will try to recover spent energy and to stock up on unnecessary calories in the event the new test. Such a defensive reaction immediately becomes visible in the form of new deposits.

The duration of the exercise.

Not less important than to follow the recommendations regarding exercise, choose the right exercise. Optimal for weight loss is swimming a duration of one hour. And it is important all the time really actively move, not to balance on the water, walking along the bottom, or chat with cute swapped swimmer. Given that the standard lesson in the municipal pool for a period of 45 minutes, the coaches suggest that you spend this time with advantage, without making a break. Fat cells at the swim start to burn after only 31 minutes. Before you expend just received per day carbohydrates and glycogen. That is why after swimming so hungry.

Regular workouts should not be too frequent: only two times a week. The pool more than 2-3 times will lead to muscle growth. And although toned body is much cuter saggy tummy, reduce the volume and weight, and hence to lose weight, so will not work.

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