Swimming in the pool brings maximum benefit to both figure and health. It increases the overall tone of the body and at the same time helps to relax. You need to know some of the rules of water activities, the main of which are given below.
So, if you plan to combine swimming with other physical activity, it is better to transfer water sports to the background. Exercising on a treadmill or fitness after water aerobics or swimming in the pool is highly not recommended, since water has a huge impact on the human body: temperature, chemical and mechanical. It activates almost all active biological points, enhances the functioning of the endocrine glands and blood circulation. Swimming in the pool is also useful because in performing these movements the heart works even more efficiently than when exercising on an exercise bike.
Swimming in the pool should be carried out after thoroughly kneading the shoulders, neck and general warming of the muscle system. Experts recommend a massage in the center of the nose between the nose and upper lip. With this massage you can relieve muscle tightness.
If a big break was allowed, then new classes in the pool must be carried out strictly according to the developed schedule. The number of visits per week is at least three times. At the same time, nutrition must be carefully balanced and maintained in order to maintain the necessary time interval between training and eating.
It is recommended to adjust the approximate training regimen in the following order, starting from the first week of classes:
- two weeks - 4 times 25 m each;
- until the fifth week - 2 times 100 m each;
- up to the tenth week - 4 times per 100m;
- on the 15th week - 3 times 200 m each;
- on the 20th week - 4 times 200 m each;
- from the 21st week - 2 times at 500 m or 5 times at 200 m.
To prevent overwork, you need to alternate swimming and rest. So, after ten minutes of active training, five minutes must be spent at the edge of the pool on the waterway.
To increase the load, you can alternate swimming and some elements of water aerobics. One example is a list of exercises: turn your back to the side and raise your legs at different angles. You can also add the abduction of legs to the sides, rotation, swing forward and backward. Finish the exercises by imitating the steps in place.
In addition to general health, swimming in the pool allows you to lose weight. This kind of activity for 40 minutes on average burns about 200 kcal. Swimming in a pool with a very active load on the human body is an optimal and effective physical activity for people who have problems with the spine and joints, the manifestation of varicose veins in the vessels or trauma to the skeletal system. Activities such as swimming in the pool are beneficial for pregnant women and young children.
For people who are very attentive to their appearance, swimming allows you to acquire an attractive body due to the loads on all major muscle groups. So, training the muscles of the chest, back and shoulders is carried out thanks to the actions of the hands, which help to stay on the water. During swimming, the leg muscles develop and strengthen, because they represent the main driving force.
This is why swimming in a pool is useful: stress is relieved, calm comes, and at the same time a person receives a boost of energy. Such conflicting feelings are possible thanks to the magical power of water. After all, usually people get very tired of stress and heat, and during swimming, the body is immersed in a cooling and soothing environment. It is these feelings that allow you not to feel tired for a long time and go in for sports much longer in time than on land.
And the last important factor that speaks in favor of swimming in the pool is the perception by people of this activity as a pleasure that they want to feel again and again.