Swimming for weight loss

Swimming for weight loss is an ideal way to burn extra pounds, which has only a beneficial effect on the body.

When swimming in water, people not only receive moral pleasure, but also develop muscle strength, as well as flexibility.

Benefits of swimming for weight loss ^

Weight loss during swimming is due to the fact that a person when immersed in water is a process of thermoregulation, due to which the metabolic processes are activated and calories burned.

In just 30 minutes of continuous movement in the water, about 400 kcal are burnt.

The benefits of swimming for health and weight loss are as follows:

• During the voyage the musculoskeletal system is not loaded, so older people, pregnant women and overweight people can be engaged in swimming.
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• In addition, due to the effect of weightlessness in the water, you can perform even very complex exercises and at the same time do not feel a significant load on the muscles.
• Active water treatments have a positive effect on skin condition.
• Swimming improves heart function and is not inferior to such aerobic loads as running or cycling.
• Thanks to the great resistance of water, the muscles come in tone, and the body becomes slim and attractive.
• Improves the mobility of joints, so even with inflamed joints, swimming is not contraindicated.
• Swimming has a positive effect on the nervous system, reducing anxiety and excessive tension.
• During swimming, the body and body are hardened, its protective properties are enhanced.

Like any other sport, swimming has certain contra-indications:

• It is not recommended for people who suffer from the following diseases: tuberculosis, epilepsy, venereal diseases, chronic nephritis, thyrotoxicosis, weed.
• In addition, the classes are contraindicated in conjunctivitis, glaucoma, hypertension, atherosclerosis, arrhythmia, etc.

For swimming to give results, it is necessary to observe the basic rules:

• It is necessary to practice regularly. The optimal number of lessons per week is 2-3 hours, not less than one hour.
• Severity. When you come to the pool, you do not have to constantly chatter, but you must swim hard to achieve the desired goal.
• Power after exercise should be limited. You need to consume mainly protein foods only after 1.5 hours after visiting the pool. To effectively lose weight from the diet, it is desirable to exclude or significantly limit the consumption of fatty, sweet and flour.
• Before submerging in water, you need to do a little workout. Once in the water, do not start to actively swim, it is recommended to increase the load gradually.
• The optimum water temperature for beginners and non-hardened swimmers is 22-25 degrees. If the water in the pool is cold, you need to move as much as possible to warm up the muscles.

To work out all muscle groups, during the training you need to alternate styles and use special equipment. For example, swimming with a slimming board will increase the load on the legs, if lying on it make movements only with the feet.

And swimming with fins many times improves physical preparation, activating the work of more muscles. Regular swimming exercises can be supplemented with a special set of exercises, taken from aqua aerobics and aqua yoga.

How to swim for losing weight: making an interval training plan ^

Swimming in an open pool or in a swimming pool is completely different. After all, for example, in the sea, training will be carried out quite differently because of waves and other factors.

To understand how effective swimming is for weight loss, you need to familiarize yourself with the main activities in calm water, that is, in the pool.

Slimming Crawl

Krol is the most common and effective form of swimming for weight loss. The basic principle of the rabbit is to overcome the greatest distance with the least number of movements.

• For this, hands and palms should be in tension and for one stroke should swim at least a meter.
• The legs also move according to the principle of the propeller.
• Breathing is an important part of the training. First you need to take a quick and deep breath, and then completely exhale.
• The rabbit slimming style perfectly works through all the major muscles and burns fat deposits.

slimming brass The main rule of the brace is that you do not need to take out your hands from the water. At the same time, the movement is noiseless and not very tiresome for the swimmer.

• Unlike the rabbit, in brace, the main driving force is the foot that is being pushed.
• Simultaneously, do the strokes with your hands, inhale on the surface of the water and exhale into the water.
• That's why the most effective swimming for slimming legs - in the style of the bracelet.

Butterfly Slimming

Butterfly is the most complex and most spectacular sight of swimming. Hands while working at the same time, raking water. With a butterfly, only an experienced and hardy swimmer can cope.

Butterfly slimming style is very effective due to high intensity. You can use it in the program only after mastering the two previous styles. Swimming for slimming hands is best accomplished through the use of a butterfly style.

Swimming for slimming hips and abdomen

For slimming belly workouts should include alternating styles such as a butterfly and a crawl. By themselves, both these styles contribute to getting rid of the sides and strengthening the muscles of the press.

Hip and abdominal exercises include the use of interval training, which consist in alternating hard work and rest.

• Typically, the training is as follows: 15 seconds you need to swim at full strength, 15 minutes - brace.
• Then the duration of active swimming increases to 30 seconds, and the relaxing - does not increase.
• It is enough to perform 8-10 intervals with jerks and relaxations.

Results, reviews of weight loss and doctors about losing weight by swimming ^

The most common mistakes beginners when losing weight by swimming:

• People spend in the pool for about an hour, but do not swim even for 40 minutes.
• Some ignore warm-up before diving.
• Begin to eat before visiting the pool or immediately after training.
• Engaged in very cold water.
• Do not supplement simple movements with exercises from aqua aerobics.

The results of weight loss with the help of swimming, with the correct and responsible approach to classes, are as follows: for a month of zealous swimming combined with dietary nutrition, you can get rid of 3-5 kg ​​of excess weight. Reviews on losing weight with the help of swimming lessons can be found on the Internet only positive.