The huge popularity of various types of water activities carried out in swimming pools is due to their significant advantages over visiting a regular with lifeguard recertification.
The ability to train even people with a significant increase in body weight. Water supports the body, making a person less heavy.
Increase in the load on the muscles due to the resistance of the water mass to the movements carried out. This allows you to burn more calories than at the same time in a conventional simulator.
Swimming is one of the rare exercises that engages all muscle groups. Therefore, the load immediately goes to all problem areas, and fat deposits are removed faster.
There is practically no age limit and no contraindications. This type of exercise is ideal for anyone who wants to lose weight.
Swimming is so calorie efficient that it doesn’t require strict diets to get noticeable results.
All this will allow you to live a long healthy life without back pain and frequent colds.
Swimming rules for weight loss.
Sometimes, while swimming, people notice that the result is not quite what they wanted. Basically, there is a significant increase in muscle mass, especially in the area of the shoulders and calves of the legs. At the same time, the total weight is slightly reduced, and fat deposits are in no hurry to leave their “known places” in the buttocks, abdomen and thighs. The main reason for this result lies in improper exercise, unbalanced load on the muscles and non-compliance with the temperature regime. Now for everything in order.
Techniques.
There are many swimming techniques, each of which has its own characteristics and puts a different degree of stress on the muscles. Therefore, if you visit the pool and usually swim several laps, you should not count on good results. But the most effective in terms of weight loss, coaches consider the butterfly and cross styles. By swimming this way, you burn up to 600 calories, tighten your abs and get rid of creases in your shoulder blades. To remove excess deposits from the sides will help not so complicated, but no less effective technique – swimming on the back.
An important point is the correct breathing of the swimmer, especially with the above active techniques. If you hold your breath during training, the muscles of the sternum will be stretched less actively, and the load on the press will also be reduced. The appearance of shortness of breath indicates that you have not mastered the technique and need the advice of a coach. Shortness of breath does not allow you to fully load the muscles and devote enough time to training.
Before starting a workout
Be sure to warm up the muscles. For this, the usual short warm-up at the side of the pool is perfect. At the same time, the cool air in the room will prepare you for the low temperature of the water, which will reduce the risk of seizures. You need to continue the warm-up for some time in the water: just swim a few laps in freestyle, and then proceed to the main training.
When choosing a swimming style, take some of the most suitable ones, giving load to various muscles. It is necessary to alternate techniques, giving each no more than 20 minutes. In this case, the problem areas will be constantly in agony and you will get a more noticeable result. Do not forget after each of the active styles to pause for relaxation and rest.
This will restore breathing and consolidate the result obtained in the process. A direct transition from active swimming to rest is not recommended. This puts extra strain on the heart and blood vessels. It is best to catch your breath and bring yourself into a calm state while in the water.
Interval training.
This is one of the latest techniques recommended by experts, designed specifically for weight loss and not muscle building or recovery. Its essence is as follows:
The start is 5 minutes of calm swimming to warm up.
Fast movements are alternated with similar ones performed slowly. In this case, it is imperative to observe time intervals and the active phases must be twice as long as the passive ones. The total duration of the interval is not longer than 2 minutes.
A problem, similar to the warm-up, will complete the workout.
Water temperature.
Not everyone takes this factor into account when swimming in the pool, trying to make the water temperature as comfortable as possible for themselves. Often women, choosing a place for training, stop at the pool where the water is warmer. It is actually easier and more pleasant to get into it, however, as you float, you will not want to move at all, the muscles will relax under the influence of the temperature, and the training will not bring any benefit.
According to experienced trainers, the optimal temperature is 24-28 degrees. In this case, the body spends calories not only on exercise, but also on maintaining body temperature. Therefore, weight loss becomes more effective and faster. However, do not attempt to swim in very cold water. If its temperature is below 22, the body perceives it as stress, and after the end of the training it will try to restore the energy spent and store extra calories in case of a new test. Such a protective reaction will immediately be felt in the form of new deposits.
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