How to swim in the pool to lose weight

Swimming is considered to be a unique sport. This kind of exercise helps strengthen the immune system, improve the functioning of the heart muscle, increase the volume of the lungs and, of course, lose weight. On average, one hour lesson in the pool allows you to burn about 500 Kcal, which is an undeniable advantage. Girls and women suffering from overweight, begin to swim in order to get rid of extra pounds, and also make the skin more elastic.

Swimming in the pool: the positives

Which side is not to see, swimming has a beneficial effect on the work of internal organs and the psycho-emotional state of the person as a whole.

1. Water exercises help speed up the metabolism (metabolism), as a result of which the volumes melt before your eyes.During the voyage, all muscle groups are involved, so there is no need to work out each zone separately.
2. Such exercises improve the activity of the heart muscle, normalize blood pressure, control the production of collagen and elastin fibers.
3. An alternative to swimming can be considered water aerobics, which allows you to perform exercises while in the state of hydro-weightlessness. You will feel only a small load on the muscles, but the effect will not take long to wait.
4. Swimming is suitable for all categories of citizens who are overweight. The pool can be visited by girls, middle-aged women, the elderly, people with complications (disabled people). This feature is achieved for the reason that the musculoskeletal system is loaded to a small extent due to the supporting function of water.
5. With active aqueous procedures, the elasticity of the tissues improves, as a result of which an intensive struggle against fat deposits, in particular with cellulite, begins. Hydromassage allows you to disperse the liquid, and also remove toxins from the skin.
6. As mentioned earlier, 1 hour of intensive swimming allows you to get rid of 450-500 Kcal.This aspect is 1.5 times higher than in jogging or fitness.

The reasons for which it is difficult to lose weight

Despite the fact that swimming is considered an active exercise, it is quite difficult to lose weight with this method. Experts have identified important aspects that prevent accelerated weight loss. Consider them in order.

1. For most people, water exercises cause appetite and uncontrolled hunger. This feature leads to the consumption of high-calorie foods in large quantities after exercise.
2. Swimming lessons contribute to increased fatigue. A person at a subconscious level goes on a sedentary lifestyle, without even noticing it. This is where fat deposits appear in the most problematic parts of the body.
3. Since the pool has a cooling effect, the burning of calories stops at the moment of leaving the water. From the above we can conclude that the excess weight goes only during swimming.

Types of swimming in the pool

1. Breaststroke. This style of swimming is the starting position on the chest when the legs and arms move almost parallel to the water level.If to speak from a technical point of view, the exercise is considered the most difficult to implement. Brass involves most of the muscle groups, so the extra weight goes away rapidly. The main driving force - the legs, they are the most loaded. Regular swimming with a breaststroke allows you to pump the biceps and quadriceps muscles, the biceps of the thigh, tighten the buttocks and visually stretch the calf muscles. As for the upper body, the back, pectoral and deltoid muscles are involved.
2. Butterfly. Swimming style is conventionally called a dolphin, it is considered to be difficult. Like the breaststroke, the butterfly stroke is performed on the belly, while the arms are symmetrical. During a powerful jerk, the body is thrown up above the water due to the fact that the legs resemble the movements of a mermaid (wavy). The butterfly uses the abdominal muscles, back, neck, chest, arms, thighs and calves.
3. Backstroke. Exercise is reminiscent of the style of breaststroke, but the main difference is the initial position on the back. The arms are also located parallel to the surface of the water, but they are not bent at the elbows, but fully extended. This style strengthens the biceps muscle of the shoulder, chest, back and partially the press.The focus is on the deltoid muscle and the calf.
4. Crawl. Style with the original position on the stomach, in which rowing is carried out with two hands alternately. The upper limbs are parallel to the body, with the legs alternately working. An important feature is considered to be that the face is immersed in water, the neck should be on the same straight line with the back. During the next stroke, the head turns first in one direction, then in another, at this very moment you can breathe out and inhale. Crawling involves an intense load that involves the shoulders, chest, back, press, two- and four-headed muscles of the hips, calves.

Features of weight loss using the pool

1. Sports professionals recommend visiting the cold pool. Such a move helps to increase the amount of energy expended, because the body is forced to burn additional calories to restore body temperature.
2. You can lose weight with the help of the pool, if you create an individual training program for yourself. Each session should take place with maximum efficiency, otherwise the body will be in a relaxed state.
3. To the volume melted in front of your eyes, it is recommended to alternate types of swimming.Interval training does not allow the body to get used to the load, so that he is constantly under stress.
4. Some girls believe that after a long visit to the pool, the shoulders, arms and back become wider, but this error is erroneous. To obtain a similar effect, it takes about 4-5 hours of daily training, and the result will be insufficient. Professional athletes spend on such shocking results about 2-3 years, in some cases longer.
5. When you visit the pool, you spend more energy than in the gym, at fitness or dancing. To effectively lose weight during each workout, the temperature of the water should not be higher than 25 degrees.
6. The intensity of fat loss depends on the style of swimming, initial weight and other individual indicators of the human body. It is much more difficult for people with too high a mass to stay on the water, as a result of which they lose weight faster.
7. A man weighing 58-60 kg. loses about 570 Kcal during swimming breaststroke, about 525 Kcal - butterfly, 500 Kcal - crawl, 550 Kcal - rowing on his back.To lose weight quickly, you must choose no more than two types of swimming per hour lesson.
8. It is recommended to master the technique of swimming with a personal trainer, so that the specialist corrects the defects and selects an individual training system. The key to successful weight loss is a fourfold alternation of swimming styles. So, you need to change the style 1 time in a quarter of an hour.
9. Many girls make a mistake when they swim only frog-like for an hour. This style of training involves only the shoulders and neck, which, in combination with cool water, has a detrimental effect on the joints and muscles. Ultimately, you will have to sign up for a restorative massage to a specialist.
10. As it became known, each style of swimming involves a specific muscle group to a greater extent. Due to the fact that you will change the types, you can tighten the body in the "right" places and get rid of fat deposits in certain areas.

Tactics swimming in the pool for weight loss

1. You can get rid of the hated kilograms, provided you visit the pool at least 3-4 times a week. In addition, each session should not be less than 60 minutes.As for the load, it is selected taking into account individual characteristics. Difficult tactics gradually, do not try to do everything at once. Beginners enough half an hour of continuous swimming.
2. If you can't swim, ask your instructor for a foam board to help you float. Take an attribute in your hands, place it in front of you, then begin to swim forward, actively turning over with your legs. It is important to keep the neck parallel to the board (face in water), slowly breathing in and out at the expense of three (head over water).
3. The general scheme of exercises looks like this: swim 4 times a crawl, then as many times on the back. Rest for about 45 seconds, then proceed to the breaststroke (3 times). Complete the approach with a butterfly style once in each direction. Rest for half a minute, repeat all over again.
4. If you feel that you can not cope with the loads, allow yourself a longer rest. At this time swim in a calm rhythm like a dog or a frog. Water aerobics will help to supplement the complex (tap of legs, squats, hand resistance, etc.).

Practical recommendations

1. It is important that each following style was approximately equal in time spent to the previous one.In no case do not feel sorry for yourself during your workout, for an hour, practice at the maximum efficiency.
2. In order to understand whether you are distributing the load correctly or not, by the end of the 7-8 approach you must be left without strength. The muscles will "crawl", urging you to stop. Do not leave the pool immediately, only slightly reduce the load. If you do not feel tired, increase the pace.
3. After the end of your workout, swim in a relaxed rhythm or “lie down” on the water for about 5-7 minutes. Then rub the body with a towel, take a douche and apply a cream to eliminate the effect of chlorine on the skin.
4. You can not rest less than 20 seconds. Take care that your breath does not go astray. Before proceeding to the next exercise, take a deep breath and exhale.
5. If it is difficult for you to swim for half an hour in one set, with breaks of 30 seconds after each exercise, select an individual complex. An alternative is the duration of swimming for 10-15 minutes with a minimum interval of rest. Do not forget to warm up before each workout.

It's hard enough to lose weight with the help of swimming, but this does not mean that getting rid of extra pounds will never work.It is important to remember forever that you should swim 85% of the total duration of the workout. Try to rest no longer than a minute, alternate styles with each other. Do not rush to leave the pool after completing classes.

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