Decided to try swimming for weight loss? This is a great idea because the swimmers during training burned 25% more energy than the runners!
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Swimming has a lot of advantages, among which:
- The practically complete absence of contraindications ( no problems with joints to you)
- Use for back
- The active burning of calories - up to 400 kcal for 45 minutes
- The effective method of combating cellulite
- Improve heart and lung function
- Examination of all muscles
This sport will not only make the body fit but will also bring real benefits to the entire body. How to swim in the pool, to lose weight? See our instructions!
Where to begin
By the first hike in the pool, you need to prepare. First, make a medical certificate. As a rule, it can be done in the pool itself or in any medical center. Secondly, you need to choose the site for this activity. Try different, to find the optimum for you the length of the tracks ( 25m and 50m), pool location, and so on. In the summer a very nice exercise in the open air, these are in many American cities. And, at last, the most pleasant part of preparation is equipment. Fortunately, many brands this season have released sporting swimsuits with interesting prints, so you do not have to miss exactly. Do not forget the soft cap, rubber flip-flops, swimming goggles, as well as cosmetics, which will protect your hair and skin after bathing.
How much should you swim in the pool
The average length of training is 45 minutes. By the way, the short duration can also be attributed to the pluses of swimming, it is always important for those, who want to catch everything. It is enough to practice 2 times a week. How long does it take to swim in the pool? From 30 minutes to 1.5 hours, depends on your goals. If you are preparing for a triathlon, for example, training will be long, because for one lesson you will swim a couple of kilometers. If your task is simply to bring the figure in order and add more physical activity, then a 45-minute training will suffice. The main thing is to swim more and stand less at the side.
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How to swim properly in the pool
Try this for beginners:- 5-7 minutes - warm-up on land
- 10 minutes - calm swimming, that is warm-up in the water
- 20 minutes - training with intervals and alternation of different muscle groups. 100 meters quickly, then 50 meters slow. The next 100 meters - work only with your feet ( hands holding a plank). 50 meters - slowly, rest. Another 100 meters - only his hands (the board is clamped with his feet).
- 5 minutes - hitch, calm swimming on the back or other favorite styles.
The greatest effectiveness for weight loss will be interval training - alternate swimming at a high rate with slow intervals while trying not to pause. Such training helps burn 3-5 times more calories!
Work out certain muscle groups will help aids, which are in any pool. If your task is to make your legs and thighs thinner, take the plank with both hands, pull it in front of you and work hard only with your legs. Build exercise advice to help correct the coach: he will correct technique and show, how to use the equipment to solve your problems.