How much do you need to swim in the pool to lose weight? The most effective swimming style for weight loss

If you have gained excess weight, and want to lose it as soon as possible, then the pool will be the best choice. Water procedures contribute not only to weight loss, but also to the elasticity of the body, as well as bring muscles to tone. How much do you need to swim in the pool to lose weight? About it below.

Pool benefit

So, how much do you need to swim in the pool to lose weight quickly? Exercises in water not only contribute to active weight loss, but also participate in strengthening skeletal muscles. For each person, weight loss occurs individually. It is impossible to predict the exact number of kilograms dropped in a given period. The main thing is to choose an effective technique and adhere to a training plan.

Swimming perfectly relieves stress from the cervical spine, protects joints from sprains and helps to avoid pain after physical exertion. Despite the facilitated course of the training process, the load is significant, since the density of water above air is 14 times.

Effective swimming for weight loss

A lot of girls are interested in the question of how much you need to swim in the pool in order to lose 10 kg per month. Proper weight loss refers to a lengthy process. To speed up weight loss, pay attention to a number of recommendations that must be followed for an active process of burning fat.

1. The water temperature should be cool. So the body will spend extra calories to warm up.
2. You must strictly monitor your diet. Keep a diary and observe the daily calorie intake, the only way the body will take energy from fat cells.
3. Slow swimming does not bring results for weight loss, but only positively affects the state of health.
4. The greatest effect in losing weight is achieved by alternating several styles in swimming.
5. Warm up should not exceed more than 10 minutes, and you can do it directly in the water.
6. Always hitch after swimming.
7. Training should be carried out regularly. The optimal frequency is considered to be about 3 times a week.
8. Refuse fatty, sugary, flour and alcoholic beverages.

These recommendations should be followed if you are interested in losing a couple of kg. How much do you need to swim in the pool to lose weight by 5 kilograms or more? It is worth adding power and cardio training on land.

What prevents weight loss when exercising in the water

Unfortunately, weight loss with regular swimming does not always happen.

This is often due to the following reasons:

1. After training in water , an increase in appetite occurs. To cope with the desire to eat something extra is not obtained at all, and, accordingly, there is a risk of consuming more calories than was spent during the day.
2. The pool takes a lot of strength and energy. This leads to the fact that the rest of the day passes in a passive mode.
3. By skipping the workouts, you slow down the process of burning subcutaneous fat, which begins 30 minutes after the start of the workout.
4. If swimming is given to you with ease, then it will be difficult to achieve the desired result, since our body gives returns only if you have to make considerable efforts.
5. Many people do not notice how much of the workout goes into conversations with friends.
6. The process of losing weight intensely occurs in cool water. After exiting it, it slows down and returns to standard mode.

Benefits

How much do you need to swim in the pool to lose weight? Reviews of most people who are fond of swimming confirm the fact that water activities have a lot of advantages. In addition to losing weight in a short period of time, regular swimming tightens the skin. Of course, for each person it is necessary to individually select the duration of the training. Someone plans to lose weight by 2-5 kg, and someone by 20 kilograms.

Main advantages:

1. It’s comfortable to train in water. Not hot, and the body does not sweat.
2. Training in the pool is very energy intensive. Due to which there is an active burning of fat and stimulation of metabolism.
3. The skin is smoothed out and the cells recover faster.
4. In water, the load on the muscles is higher than in the gym on land.
5. In the pool it is recommended to engage people with varicose veins.
6. Swimming relaxes the body, relieves stress and contributes to effective weight loss.

How long will it take to swim

In order for the process of losing weight to be active, you must adhere to the recommendations and observe the technique of alternating styles. Before class, a warm-up should be carried out, after - a hitch.

On average, with regular training lasting about 60 minutes per month, you can lose 2 to 5 kilograms. The result depends on the initial body weight, compliance with the rules of proper nutrition and lifestyle.

3 workouts every other day are enough for a week. If you increase the frequency, then an increase in muscle mass can occur. This is important to consider if you plan to lose too much.

Swimming styles for quick weight loss

Consider the most effective ways to workout in the weight loss pool.

1. Butterfly style. In the position on the abdomen, the right and left parts of the body perform symmetrical movements, producing wide and powerful strokes. Due to them, the body rises above the water level, and the pelvis and legs perform wave-like movements. This style of swimming is quite complex, but inferior in speed to the following form.
2. Crawl. Alternating strokes of the right and left side of the body are carried out on the stomach. Each arm produces a wide stroke along, and the legs alternately lower and rise. This type is considered one of the fastest species.
3. Breaststroke. Swimming is carried out at chest level, and the legs and arms perform symmetrical movements in the same plane. The breaststroke is a rather slow kind of swimming, but it is very laborious in terms of technology.

How much do you need to swim in the pool with fins to lose weight? As you know, water creates a load of 14 times higher, and, accordingly, effectively returns muscle tone, helps to reduce weight. If you swim using fins, you can further work out the muscles of the lower body.

Losing weight is an individual process for each person. The main thing is to alternate swimming styles, observe the regularity of training and adhere to proper nutrition.

Massage effect

Water massages our body when moving. Accordingly, the faster we swim, the better the effect. It is believed that water procedures disperse the blood, thereby relieving us of cellulite, stagnation of excess fluid, and also have a stimulating effect on metabolic processes in the body. Some beauticians equate swimming at a fast pace to a massage session.

Regardless of which type of swimming you choose, to get a positive result you need to engage in regularly and at least 30 minutes. Only with the right technique will the load be directed to fat burning.

Basic Rules

What do they consist of?

1. Try to swim on a separate track, so as not to stray from the pace. If this is not possible, then give preference to oncoming traffic on the right side. So you will not lose rhythm because of a person swimming nearby.
2. Find an equivalent swimming partner. Compete in a race. This will not only positively affect the process of losing weight, but also add excitement and competition.
3. Do not communicate with neighbors, do not waste time talking idly. Remember, you came to the pool for a result, not a search for interlocutors.
4. Always give your workout at least 30 minutes. Only after this period of time the process of burning fat starts.
5. Perform a warm up and a hitch.
6. The pulse during swimming should be between 120 and 150 beats per minute. This is the optimal limit for starting the process of converting body fat into energy.
7. Keep a food diary. Stick to your daily calories.
8. Alternate the pace from slow to fast and vice versa.
9. Exercise at least 3 times a week. The frequency of training should be about 60 minutes.
10. Do not forget to drink water. The optimal amount for an average person is 2 liters (or 30 ml per kilogram of weight).

Recommendations

In order for the classes in the weight loss pool to produce results, you should adhere to the recommendations from practicing swimmers. The most common:

1. Do not spare yourself, do it with maximum return.
2. Do not take more than 30 seconds to rest.
3. Choose an individual load level.
4. If you feel tired, then do not stop the activity, but simply reduce the load and continue.

In addition to swimming, you can do exercises in the water, such as swinging your legs and arms. Regular training and observing the correct diet will not make you wait long for the result. Go to the goal, do not back down!