Swimming is a fairly common sport among both the younger generation and among the elderly. Many people go there to give stress to the joints and at the same time not to damage them. People with a sore back are also recommended to do water aerobics or just swim. Swimming also burns calories well, so a great way to lose weight is to lose weight in the pool. Reviews of doctors about swimming are always positive. One of the safest methods to exercise muscle is to work out in the water.
The benefits of swimming
If a woman is engaged in swimming and attends classes regularly at least during the week, then she has already lost one hundred percent with the help of the pool. Yes, in a week the result will already be noticeable. But swimming has many other advantages, in addition to burning calories.
- Exercising in water is a great substitute for strength training. In water, resistance is much stronger than on land, which means that the load is higher.
- Swimming gives the body flexibility, tone. Improves the quality of the skin, tightens the body.
- Joint mobility improves. Being in water relieves pain in the back, joints with inflammation.
- Due to the resistance of water during swimming, muscle tissue grows.
- Exercising in water reduces the formation of cellulite on the body.
- Swimming can relieve stress, calm, positively affects the entire nervous system of a person.
- Positive effect on the heart, blood vessels.
How long is the training
Many people come to the pool not to improve their health, but in order to lose weight. In this regard, they have a very logical question, how much to swim in the pool to lose weight.
A standard swimming training lasts from 45 minutes to 2 hours, depending on the physical fitness of the swimmer.
How to lose weight in the pool? If you have come to sports recently, then you should start with twenty minutes, bring them to forty minutes in a week. The first time is to interrupt swimming for 30 seconds. At this time, you need to rest, restore breathing. Otherwise, you run the risk of disrupting your workout due to extreme fatigue or side pains that often plague beginners.
If you are friends with swimming, once engaged or in good shape, then start training immediately from 40 minutes, in a month try to bring them up to an hour.
How not to abandon started workouts
First of all, decide what you started them for. Want to lose weight? Excellent! What figure should be on the scales? Write it down, always keep it in mind. This is your goal and must be achieved.
For self-control, hang a leaf at home in a prominent place (best of all on a refrigerator) with the words: "I go to the pool, I’ve lost weight on ...". The figure will depend only on your efforts and perseverance. Cross out the past weight and write a new one right on this leaflet. Thrown off kilos will motivate you not to give up. It's a shame to leave everything halfway to the cherished figure on the scales.
Contraindications possible
Before you enroll in the pool, you will need to go to the therapist. If necessary, he will give direction to any narrow specialists. It is not recommended to visit the pool for people with heart disease.
Only after receiving permission from the doctor, it will be possible to start swimming lessons.
There are specific contraindications for visiting the pool:
- tumors and neoplasms;
- seizures, epilepsy;
- high pressure;
- skin diseases, sexually transmitted diseases, various rashes on the body;
- problems with the cardiovascular system.
But the pool can and should be visited by pregnant women and people with diseases of the musculoskeletal system.
The only negative from swimming training is the rapid growth of the shoulders due to the development of the shoulder muscles (minus only for girls).
This drawback often prevents girls from swimming professionally. Many swimmers, having achieved good results in this sport, leave it.
Swimming equipment
If you decide to engage in swimming in the pool, you will need to worry about purchasing swimming equipment. With it, your workouts will become more comfortable.
Waterproof glasses. They are needed so that water does not get into the eyes during the dive. And since most pools chlorinate, glasses will protect your eyes from the harmful effects of bleach, saving your eyesight and eye health.
Rubber hat. In order to protect hair from getting wet and the harmful effects of bleach, it is important to purchase such a rubberized hat.
For additional loads, you can purchase flippers, a sausage, swimming hold, blades.
Swimming Techniques
How to swim in the pool to lose weight, if you do not know any way to swim, except in a canine way?
In this case, you can take lessons from a professional, or you can learn the technique of swimming yourself.
So, there are 4 basic swimming styles:
- butterfly stroke (dolphin);
- crawl;
- breaststroke;
- crawl on the back.
Butterfly Style
If a man says that he lost weight while swimming in the pool, then most likely he used the butterfly stroke style. This style of swimming is very complex and requires great endurance from the swimmer. A large amount of energy is spent on it.
Butterfly (translated from English as "butterfly", but it is also often called "dolphin"). This style involves swimming on the chest, during which a person makes simultaneous movements of his hands. This movement is a sharp stroke, due to which the upper body rises above the water. The legs make wave-like movements at this moment.
Crawl style
Krol is one of the most beloved men's swimming styles.
Translated from English crawl means "crawl".
This style of swimming involves swimming on the chest, during which the swimmer makes alternating rowing movements with one or the other hand. The comb runs along the entire body. Simultaneously with the hands, alternately lowering and rising, the legs work. The swimmer holds his head in the water, turning it at a certain frequency on one of the strokes for inspiration. Then the head is directed down again.
Breaststroke style
It's time to learn about the most beloved female style of swimming. This species is the most common and oldest.
The breaststroke is a rather slow and not very energy-intensive form of swimming.
Translated from French breaststroke means "hand". This style of swimming involves swimming on the chest, during which the swimmer makes simultaneous identical movements with both hands and simultaneous movements of the legs. All this happens in one horizontal plane under water.
Crawl style on the back
The crawl on the back is similar to the swimming style of the crawl on the chest, only inverted.
The advantage of this style of swimming is that it is easier to take a breath when swimming.
It is interesting that swimmers used the breaststroke technique when swimming on their backs, that is, they sailed with an “inverted breaststroke”. But in 1912, this style lost its relevance due to the fact that at competitions the American won gold, using a crawl for swimming on his back.
This style of swimming involves backstroke, during which the swimmer makes alternating rowing movements with one or the other hand. The comb runs along the entire body. Simultaneously with the hands, alternately lowering and rising, the legs work.
Does the pool help you lose weight?
It is known that in order to lose weight, you need to spend more calories than you consume. You can, of course, drink only water and eat apples, but this way you quickly lose your health and disrupt metabolism. And you can eat right while doing sports. Sport helps build muscle mass, speed up metabolism, improve health and at the same time burn excess calories.
For a sane person, the choice of weight loss option is obvious.
Does the pool help to lose weight? Testimonials from swimming coaches confirm that yes, it helps. Swimming is an excellent sport for losing weight and maintaining body tone.
Myths that prevent you from enrolling in the pool
Myth One: Swimming classes are boring.
It all depends on you. You will swim in a circle in the same style the whole training, then yes, you will definitely get bored.
- Try to diversify swimming, introducing new elements of exercises into it, changing styles from one to another.
- Arrange competitions with a neighbor on the swimming lane.
- Instead of swimming, walk five minutes along the bottom. Walking in water burns enough calories.
- If swimming is still not your sport, then try doing aqua aerobics. In this sport, all general body movements, standard exercises are done under water.
The second myth: after the pool there are always red sore eyes.
In fact, it all depends on which pool you swim in and how you protect your eyes. If the water is chlorinated, then you will need special swimming goggles that will protect your eyes from water when immersed. Nowadays, glasses can be picked up for any request in any price category.
The third myth: after the pool is always very wet hair, which is long and harmful to dry.
If you purchase a special rubber cap for swimming, put your hair in a bun under it, then most likely, keep it almost dry.
Myth four: I can only swim one lap, I can’t swim anymore, I’m suffocating.
And you can only do five squats. And that’s all. You will never master again.
Of course not. Everything has its time. Today you will swim one circle. You will swim a circle and two meters tomorrow, and the day after tomorrow a circle and four meters, etc. And in a month you will be able to swim three circles in a calm breath (almost).
First, try applying the rest method in 30 seconds at the side after each semicircle.
The fifth myth: I can’t swim.
Firstly, you do not need to be able to swim to do water aerobics.
Secondly, in our time there are a large number of trainers for individual lessons. With a personal trainer, you are guaranteed to learn how to swim, you just want to.
Is it difficult to lose weight in the pool?
In fact, losing weight with swimming is not easy. It's not that swimming is inefficient as a sport. The fact is that you can achieve this result only by applying a large amount of resources. Including willpower. Willpower will be needed not only in order for the training to proceed effectively, to give all the best to them, but also in order to eat properly.
Also, swimming causes a number of difficulties:
- from classes in the pool, appetite increases greatly, it is very difficult to resist and not eat anything high-calorie after a workout;
- swimming training takes a lot of strength, so most of the "athletes" after the pool can only lie on the bed.
So does the pool help to lose weight? Swimming is a great way to improve your health (heart, lungs and muscles). But you should understand that eating the wrong and fatty foods, as well as leading a lazy lifestyle, lose weight will not work.
Many trainers recommend practicing in cool water. Firstly, it will not work for a long time in one place in such water, the body will want to keep warm, a person will try to move more intensively. Secondly, in cold water the body works to maintain the desired temperature, while it spends a fair amount of calories.
Weight Loss Rules
Do not know how to lose weight in the pool? Start counting calories. How much do you consume per day, as well as how much you burn during training.
For example, you should know that one kilogram of fat contains about 8 thousand calories. And one hour of classes in the pool burns about 500 calories in a person weighing 70 kg.
All exercises, and especially cardio (those that make the heart beat faster), help to ensure that excess fat leaves. Does the pool help to lose weight? Of course. The formula for those who want to lose weight:
Proper nutrition + Swimming = Good figure.