Swimming is considered the safest and most effective form of physical activity. It differs from training on land in that a person has to expend additional energy in order to stay on the water and overcome its resistance during movement. The heart and the musculoskeletal system in water are maximally activated, but these loads are perceived by the body much easier than on land. This is due to the fact that there are no shock loads on the joints and spine in the water. In addition, when swimming, uniform development of all muscle groups occurs. They relax in the water, so swimming helps to cope with stress and tension. Many are interested in whether it is possible to lose weight by swimming in the pool. You will find the answer to this question in our article.
Pool benefit
There are practically no restrictions for swimming. It is recommended for people of all ages, including infants and the elderly. It is useful as exercise after injuries, as well as in patients with diseases of the musculoskeletal system and with increased body weight.
For some, visiting the pool is necessary as a method of recovery and treatment. For others, it is an opportunity to keep fit. The third helps to restore emotional state, and the fourth - to correct the figure. Is it possible to lose weight by visiting the pool? What types of water activities are most effective?
Swimming
In the pool you can see completely different age people. Some swim for the soul, others - to improve their physical fitness. You can often notice leisurely swims, more reminiscent of beach splashing. Immediately make a reservation that this has nothing to do with full-fledged effective swimming. Of course, the water has its healing and restorative effect, but does not affect weight. Is it possible to lose weight in the pool, swimming very slowly? You are likely to lose a couple of kilograms, taking into account proper nutrition, but more significant loads are needed for serious burning of body fat.
Swimming styles
To quickly get rid of extra pounds, it is important to choose the right swimming technique. There are several styles:
Breaststroke. This is the slowest way to swim. It is carried out as follows: arms and legs parallel to the water make symmetrical movements. At the same time, the arms move forward. At this time, the legs make a push in the horizontal plane (like a frog). On inhalation, the head should be above water, on exhalation - under water. It is very important that the head is in line with the spine and appears only for inspiration. Swimming in this style can significantly improve the shape of the legs, make them slimmer.
Crawl. This is the fastest swimming style. It is carried out in the same body position as the breaststroke, only arms and legs make alternating strokes. In this style, it is important to work out the correct bending of the arms and the respiratory process. When one of the hands is immersed in water for stroke, the head must be turned towards this hand and take a deep breath with the mouth, the exhalation is done under water. The same thing is repeated with the other hand. Until the technique works out, there will be difficulties in performing symmetrical movements, but if you have patience and learn how to swim with a crawl, you can quickly lose weight, train your gluteal and femoral muscles, as well as the press.
Butterfly. This is the most energy intensive style. Butterfly swimming is closest to the movement of marine life in the water column. No wonder the second name of this technique is a dolphin. The hands simultaneously make a powerful stroke, and the movement of the legs resembles the movement of the tail of a dolphin. After a stroke under water, the hands continue to rotate, while the body rises above the surface of the water. At this time, a breath is taken, and the exhale is carried out in water. The body should move in waves in the water. Swimming in this style helps to lose weight in the same areas as crawl swimming.
On the back. This swimming style is very similar to the rabbit technique, only a person is located in the water on his back, and his head forms a straight line with the spine. Hands make alternating rotational movements, legs move along the path up and down. Backstroke is considered the third fastest after a rabbit and butterfly. At the same time, the most trained zone is the sides. If you need to remove fat from the sides, swim on your back.
Is it possible to lose weight in the pool, swimming with any of these styles? The answer is yes. All styles are great for effective workouts, however, calorie consumption will depend on many factors (person’s weight, swimming style, intensity, time). For example, if you swim with a slow crawl, then from 350 to 650 kcal per hour is burned. With a quick rabbit, this indicator is from 400 to 750 kcal. If we talk about average numbers, then an hour of swimming takes 500-600 kcal. This is comparable to active training on land. It is important that the pool helps get rid of cellulite. The skin becomes more stretched and elastic due to the work of muscles and the massage effect that water has. The endurance of the body also increases, posture improves, and the body becomes flexible. Therefore, the pool has solid advantages.
Interval training
Is it possible to lose weight if you go to the pool and apply interval training? Yes, such exercises in water, as on land, are considered very effective in adjusting weight. Studies prove that people swimming at intervals lose weight faster than those who do it monotonously. Interval training takes less time and significantly more effort. Preparation begins on land. First you need to stretch a little. Then for 10 minutes you need to swim in different styles, so that the muscles are prepared for the loads. After the training begins directly. At the same time, at a maximum speed for 30 seconds, you must swim a crawl or butterfly, then 30 seconds at a slow pace with a breaststroke to restore strength.
Repeat the cycle 5-7 times. Such training lasts from 10 to 15 minutes. If everything is done correctly, then the last cycle of forces should not remain. When the body gets used to the loads, the time of the active phase can be increased, and the passive phase can be reduced. You can also increase the number of cycles. Interval classes should take place 2-3 times a week for 2-3 weeks. After a break for 2 months. Then you can return to interval training again.
Swimming with inventory
For some, interval training is too high a bar. What to do for those who have an initial or intermediate level of physical fitness? Can I lose weight in the pool using other methods? Yes, there are options. This is swimming with equipment and water aerobics. For the first option you will need an inflatable ball or a sausage. On land, a warm-up is done for 5-10 minutes. Then, at a calm pace, you need to swim for 15 minutes. After holding the inventory in your hands, you need to swim 200 meters, working only with your feet, and the next 200 meters using hands. In this case, the ball or sausage is clamped between the legs. The number of repetitions is 5 times, and the remaining time you can swim at an average pace with any convenient style.
Water aerobics
Is it possible to lose weight by going to the pool and doing aqua aerobics? Recently, water aerobics is gaining popularity. This fitness area is a gymnastic exercise to rhythmic music under the guidance of a trainer. Classes are held in groups and include the use of various sports equipment that increase the degree of load. For an hour of such training, you can burn 500-600 kcal.
Exercises
Is it possible to lose weight in the pool, doing the exercises yourself? If you select them specifically for problem areas and do it right, you can count on the result. There are many exercises for working out different muscle groups. You can take the advice of a trainer. He will hold 2-3 lessons with you, in which he will explain in detail what to do. Note that the presence of an instructor in the first lesson is a big plus. A specialist will help you choose a training scheme, adjust your swimming technique. When you master everything, you can do it yourself. Training should be regular 3-4 times a week for 45-60 minutes. You can’t eat 1.5-2 hours before class and 1.5-2 hours after they finish. The last rule is especially true, because after the pool a brutal appetite wakes up, which must be endured.
Is it possible to lose weight in the pool: reviews
Reviews on the impact of swimming on the figure are usually positive. Those who opted for the pool, note significant results both in appearance and in general physical condition. Many people note in reviews that swimming in the pool is a pleasure, helps to relieve stress, uplifting.
Some of the disadvantages are the fact that after the pool I really want to eat. Not everyone can withstand the prescribed one and a half hours without food, and some people eat even more than normal.
Summarize
So, is it possible to lose weight using the pool? The answer is only positive. For maximum effect, it is necessary to alternate swimming styles and types of training. To do everything right, the first time is better to engage with a trainer who will select an exercise program and teach swimming techniques. Then you can switch to independent training. An excellent alternative to swimming is water aerobics. Since exercises are performed in water, a person does not get tired, although the load gets about the same as when doing exercises on land. At the same time, the body is tightened, it becomes embossed and flexible, problem areas are worked out, and cellulite leaves.