Slimming swimming

25-08-2018

Cosmetology

The physiological abilities and abilities of all people are different, therefore Tev, who cannot or does not want to fight for a slim figure with standard methods, for example, intensive workouts in the gym, should try swimming for weight loss.

Swimming in the pool for weight loss is not a new way, but unfairly “pushed” by more popular fitness training. And, by the way, swimming contributes to losing weight much more, because the consumption of calories during such a workout is several times higher due to the complex study of all muscle groups. A similar effect in the gym can be achieved only with circular or high-intensity workouts, which beginners can hardly do, and inveterate athletes provoke a high load on the cardiovascular system and the musculoskeletal system.

The benefits of swimming over other types of training

Swimming for weight loss has a number of advantages that help to note positive results in a shorter period of time, of course, during hard work. These include:

energy consumption: a half-hour workout will result in a loss of more than 400 kcal for you, which can only be achieved with high-intensity cardio loads. It has been established that runners spend 25% less calories than swimmers for equal-time cycles of physical activity;
physical exercises, like swimming in particular, accelerate metabolic processes in the body, which contributes to the splitting of fats, and consequently, the reduction of body weight;
swimming eliminates the possibility of injury or sprains;
the beneficial effect of water on the body helps to reduce the appearance of "orange peel" on the body;
swimming stabilizes the cardiovascular system, relieves the load on the spine (which makes these exercises an ideal choice for those who are susceptible to disorders in the musculoskeletal system), activates the respiratory system, relieves psycho-emotional stress;
The advantage of swimming for weight loss lies in the fact that a comprehensive study of all muscles or step-by-step - for a narrowly focused muscle group (due to a specific training scheme) allows you to develop correct posture and a beautiful figure.

Slimming swimming technique

Unfortunately, it is not always enough just to swim to achieve the desired results, so you need to pay more attention to the question - how to swim in order to lose weight. Swimming instruction for weight loss involves the following simple rules.

Rule 1. The regularity of training. Like any other type of physical activity, swimming is aimed at working out the muscles, increasing their endurance and strength. To progress with each lesson, you should train at least three times a week.
Rule 2. The intensity of training. The active phase of the session (swimming process) should take at least 45 minutes per hour of training.
Rule 3. At the initial stages, ask for help from the coach. Professional expert advice will help you choose the necessary set of exercises based on a particular style of swimming, speed and intensity of training. In addition, the coach will help you adjust your swimming technique and tell you how to swim to lose weight.
Rule 4. Warm up. Do not neglect the warm-up before actively starting to workout - gradually work out all muscle groups, starting from the neck and ending with the feet. Ten minutes for a complex warm-up will be quite enough.
Rule 5. Vary the intensity and speed of training. If you are a pro in some style of swimming, then pay more attention to those moments in which you are not strong enough yet, master new types and methods of swimming - this will ensure an active consumption of calories and will contribute to weight loss.

Swimming Training Schemes

For professional swimmers

For those who have a developed physical form and are adapted to intensive aerobic exercise, you can try the method of interval swimming training for weight loss. Please note that the initial classes using the interval load method are recommended to be conducted under the supervision of a trainer who will help you choose the right level of activity in accordance with your individual physical abilities.

Keep warm before diving into the pool.
5 minutes swim at a free pace, in order to get into the rhythm.
30 seconds (20-30) swim at the maximum pace (90% of the possible level) butterfly (or freestyle).
30 seconds (15-30) - Bras at a low pace to allow the body to accumulate strength for the next approach. Clearly adhere to the time intervals of activity and rest.
7-10 times repeat approaches.

The criterion for evaluating the effectiveness of this method of swimming for weight loss will be 5-7 cycle, when there should be a maximum loss of strength from the swimmer. If you are out of power earlier, you should reduce the load, for this you can use the following methods:

increase the rest time;
reduce the time of the active phase;
change the number of hikes.

As you get used to it, or when the load level is too low (at 7-10 you are still full of energy), you should review the workout plan in the direction of increasing intensity.

Interval training is not a permanent program, but only a way to push the body, activate metabolic processes, when normal training is no longer enough. Practice this method no more than two times a week with a minimum rest between classes in two days.

For good swimmers

For those who are not too confident in the level of their skill, you should opt for classical aerobic training. For this method it is better to choose the crawl swimming style, but you can also vary the styles. The main thing is to follow the pulse rate - it should be at least 60% - 70% of the maximum. With such a load, you can spend up to 800 kcal per hour of training.

For newbies