Swimming for weight loss: exercise, benefit, contraindications
Scientifically proven that if a person starts losing weight, he needs to burn more calories than he consumes a day. The easiest way to do this is by doing sports. You can spend grueling training in the gym. For people who are difficult to exhaust themselves with physical exertion, swimming is a good option. You do not just lose weight, but also strengthen your muscles, the result is a beautiful, slim, well-built body!
Swimming gently and favorably affects the body. In addition to the fact that bathing itself removes the negative, reduces stress and energizes. Swimming increases immunity, activates metabolism, it is indispensable in scoliosis, varicose veins, disorders of the musculoskeletal system. They are advised to do doctor for women after childbirth and in the early stages of pregnancy. And most importantly( what is actually this article), it contributes to fat burning( in an hour you can burn about 900 calories), gives the skin firmness, struggles with cellulite and relieves stretch marks. In addition, for people with disabilities, swimming is an ideal option.
How do you see the pluses abound! And now let's talk about the disadvantages, or rather contraindications.
As with any method of weight loss, this is also characterized by contraindications. We will dwell on them in more detail:
Therefore, before you do swimming exercises, make sure that you do not have any contraindications.
Ideally, it is recommended to swim in sea water, it is certainly more useful, but if there is no possibility to swim in salt water, there is always an opportunity to take a subscription to the pool.
Swimming is a very effective way to get rid of pesky kilograms. Therefore, you have all chances not only to enjoy swimming exercises, cheer yourself up, but to change your figure to a better position. Therefore, go for it! You will succeed!
The use of swimming
Swimming gently and favorably affects the body. In addition to the fact that bathing itself removes the negative, reduces stress and energizes. Swimming increases immunity, activates metabolism, it is indispensable in scoliosis, varicose veins, disorders of the musculoskeletal system. They are advised to do doctor for women after childbirth and in the early stages of pregnancy. And most importantly( what is actually this article), it contributes to fat burning( in an hour you can burn about 900 calories), gives the skin firmness, struggles with cellulite and relieves stretch marks. In addition, for people with disabilities, swimming is an ideal option.
How do you see the pluses abound! And now let's talk about the disadvantages, or rather contraindications.
Contraindications
As with any method of weight loss, this is also characterized by contraindications. We will dwell on them in more detail:
- Epilepsy;
- Tuberculosis;
- Venereal diseases;
- Lichen and other fungal diseases;
- Hypertension;
- Conjunctivitis;
- Cardiovascular diseases;
Therefore, before you do swimming exercises, make sure that you do not have any contraindications.
The essence of swimming drills
Ideally, it is recommended to swim in sea water, it is certainly more useful, but if there is no possibility to swim in salt water, there is always an opportunity to take a subscription to the pool.
- To begin, warm up the muscles for 10 minutes without submerging in water.
- Make a five-minute warm-up in the water, just do the exercises in the water without swimming at the same time.
- Then, swim for 15 minutes, let the body get used to the water.
- 300 meters try to swim with a special board for swimming or a ball, the remaining way to swim on your back to restore breathing. And also this style allows you to get rid of fat deposits in the sides.
- Change the swimming styles, say, 8 minutes swim by the crawl, take a breather. Krol is considered to be the fastest style, so it is most effective in losing weight. And then swim for 8 minutes with a breaststroke. This style is the slowest and it is convenient to do it when you have just started to study. After a breaststroke, relax. Then float by the butterfly style, it is considered to be the most complex and energy-intensive style, if it's difficult for you to swim with it, you can still limit yourself to other styles.
- Gradually increase the distance. And here you can also alternate, for example, half an hour to swim for long distances, and the remaining half an hour to swim for short distances, but at the same time increase the speed.
- Do at least three days a week for the desired result. In a day you should be engaged not less than hour.
- You can not just swim in the pool, but also do various physical exercises, thereby strengthening the muscles. There are even special groups for water aerobics or yoga in the water.
- Remember, if immediately after the training went and ate a dozen donuts, drinking them with a sweet syrup, do not expect to lose weight! Refrain from eating two hours.
- If time permits, then give water training an hour in the morning and an hour in the evening.
- As you get used to it, you can increase workload, workout time and reduce the rest time.
- There is one more type of training, in this form you are guided directly by the time interval. The first thirty seconds you swim at the peak of your abilities, let it be a butterfly style. Then give the breaststroke fifteen seconds. Then again thirty seconds swimming with a butterfly. Then rest for fifteen seconds. This training should be repeated 10 times. However, for a beginner the task will not be easy. Therefore, this type of training is recommended for already trained people.
- Water should be warm during exercise( temperature not lower than 25 degrees).Too low a temperature can cause hypothermia.
Swimming is a very effective way to get rid of pesky kilograms. Therefore, you have all chances not only to enjoy swimming exercises, cheer yourself up, but to change your figure to a better position. Therefore, go for it! You will succeed!