It is not easy to quickly lose extra pounds without harm to health. Anyone who has ever personally faced the problem of losing weight knows about it. Unfortunately, there is no magic remedy that would dissolve fat in a couple of days and give relief to the body. Only proper nutrition and sports in the complex help to achieve the desired goal with lifeguard classes.

Swimming contributes to the fight against excess weight. Training in the pool has practically no contraindications, is available for people of all ages and, with the right approach, is effective for losing weight even with a large number of extra pounds. It helps to achieve results by studying swimming styles, mastering sets of exercises for different parts of the body, as well as regular attendance at training sessions.

How swimming in water affects weight loss

Experts have proven that swimming in the pool not only comprehensively heals the body, but also contributes to weight loss. What makes this happen:

  1. The process of swimming activates blood circulation and saturation of cells with oxygen. As a result, metabolism improves and subcutaneous fat is burned intensively.
  2. When moving in water, a person is in a state of “semi-weightlessness”. This allows you to move more intensively than on land, and without risk to the joints and ridge.
  3. The swimmer has to constantly overcome the resistance of the water, which requires additional effort. Such a load is equated to working with dumbbells and weights on land.
  4. The water column creates a massage effect. This not only increases the elasticity and firmness of the skin, but also eliminates cellulite.
  5. The difference in body temperature and water in the pool (according to the norms of 22-29 degrees Celsius) causes the body to spend energy on heating, which additionally burns calories and body fat.
  6. Swimming and exercising in the water involve all muscle groups at once. This makes the process of losing weight uniform, in contrast to exercising on land, where certain muscles are worked out during the workout. This activity requires a lot of energy.

When swimming, the body spends a lot of calories, which contributes to the burning of body fat and effective weight loss. At the same time, the minimum load on the musculoskeletal system allows people with large excess weight and disabilities to engage in water.

How to lose weight swimming in the pool

Workout with a personal trainer in the saltwater pool at La Salute Fitness Club

There are a number of recommendations, following which will help you effectively lose weight and put your body in order in a fairly short time. And the first thing that experts advise is not to do it on your own, but under the guidance of a coach. At least at the initial stage. After all, the wrong swimming technique and incorrect loads will not only prevent you from achieving the desired result, but can also harm the body. The instructor will draw up a training program, check the correctness of the movements and correct the beginner’s mistakes.

Also, to achieve results, you must regularly visit the pool: at least three times a week, and ideally every other day. At the same time, you need to swim for at least an hour. However, you need to start with 30 minutes and so train for a week. Then slightly increase the duration of the lesson and only after a month go to 1 hour. During the specified time, it is important not just to be in the water: to stand, warm up or swim slowly. Intensive load should take at least 70% of the time.

Important! The physiological rate of weight loss during the week is on average 0.5-1.8% of the total weight. Moreover, over the same period of time, people with obesity lose more kilograms. But in any case, these figures clearly demonstrate that you should not expect rapid weight loss results, and you need to tune in in advance for a long visit to the pool.

Before training in the water, be sure to warm up the muscles on land (squats, body twists, push-ups) or swim for 5 minutes in the water in a free style. It is advisable to increase the pace of the lesson gradually, reaching a peak in the middle of the period, and towards the end, switch to light unhurried movements or just walking. In the process, it is important to breathe properly and take short breaks, relaxing on your back. For relaxation, you can use foam or a ball.

Good results are provided by interval training, for example, 5 minutes of intensive swimming, then 2 minutes of rest. But, according to the advice of experts, the optimal periods are 30/15 seconds or 40/10 seconds. At the same time, it is unacceptable to rest less and work more. It is necessary to reduce the load if fatigue occurs earlier than at interval 6-7. During training, it is imperative to control the pulse, which should be about 140 beats / min.

It is important to observe a few more rules:

  • it is better to swim for weight loss before eating (ideally in the morning on an empty stomach) or not earlier than 1.5 hours after eating;
  • before and after training you need to drink a lot of non-carbonated water;
  • after class, you can eat only after 2 hours;
  • it is important to balance the diet, making it fractional, and replace unhealthy foods with vegetables and fruits.

How many calories are burned while swimming

Those who decide to bring the figure back to normal with the help of water training need to know how calories go. After all, in order to lose weight, the body must lose more than it receives, and with a lack of energy, process fat reserves. True, the numbers of calories burned will be approximate, since the value depends on many factors. However, it is realistic to calculate averages. Things to consider:

  1. swimming pace. Even when moving in the same style, calories are burned more intensively with a greater training pace. So, for an hour of simple balancing on the water at the side, you can spend 200-250 kcal, while with intensive movement at an average pulse of 140 beats / min, swimmers lose from 500 to 1200 kcal.
  2. The gender of the person. Regardless of the diet, the male body gives off more energy than the female. Moreover, this mainly applies to swimming and does not apply to other types of training. A similar pattern is associated with the predominance of the work of the hands when moving in the water, and in men they are stronger.
  3. Slimming weight. As discussed above, over the same period of time (but without taking into account other factors), “large” people have higher calorie burn rates than those who are initially leaner. This is explained simply: to keep the body afloat and move in the water, a heavy person spends more energy.
  4. Body type. It has been proven that people with different body types at the same level of exercise lose different amounts of calories. In this case, the metabolic rate and the size of the fat layer matter.
  5. Water temperature. The lower the degrees, the greater the calorie consumption. Experts do not recommend losing weight when the water temperature in the pool is above 27 degrees.
  6. Swimming style. Since each movement technique has a different load, the number of calories burned is different.

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