How to swim in the pool to lose weight – training program with video

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Swimming is considered an effective option to reduce excess weight. Workouts in different styles load the muscles of the body. However, athletes will be able to tell how to swim in the pool in order to lose weight, because technology is important here. Although immersion in water itself contributes to the burning of calories – the body receives a safe load, speeds up metabolism, strengthens the cardiovascular system, and fights cellulite. Swimming can harden a person, increase immunity.

Does the pool help you lose weight?

Athletes and nutritionists claim that the pool helps to lose weight while observing the technique. Due to the minimum articular load and involvement during the movement of different muscle groups, the body becomes flexible and embossed, losing extra pounds. Swimming and losing weight compatible things – the process removes stress from the spine, strengthens posture, feet due to the active movement of the legs.

The benefits of swimming for the body are obvious:

  • prevention of flat feet;
  • stimulation of lung function;
  • supports the form of pregnant women;
  • water has a massage effect.

To lose weight, you need to swim properly – so as to get tired. During the swims, monitor the heart rate (120-150 beats per minute), each subsequent lesson increase the distance traveled. Exercise correctly at 24-28 degrees of water, at a lower body does not allow to be consumed by subcutaneous fat (stores for thermal insulation). To lose weight in cold water, you have to move more intensively.

Contraindications for visiting the pool:

  • epilepsy, tuberculosis;
  • ischemia;
  • chronic jade;
  • sexually transmitted, purulent, infectious skin diseases;
  • thyrotoxicosis;
  • lichen, ichthyosis;
  • conjunctivitis, glaucoma;
  • hypertension, atherosclerosis;
  • arrhythmia, heart failure.

Girl swims

Use of a slimming pool

The use of the slimming pool is great, especially for girls. Regular weekly exercises will help to tighten the figure, give the body a relief and flexibility. The pool allows you to burn a quarter more calories compared to running, due to water resistance. Up to 600 calories are consumed per hour of swimming in warm water, provided that the movements are continuous. Also, the intensity of fat burning is directly dependent on the swimming style, initial weight (full lose weight faster): crawl burns up to 500 kcal, on the back – 560, breaststroke – 520, and butterfly stroke – 570.

To swimming in the slimming pool is only beneficial, use the following tips:

  • correctly alternate styles and speed to work out the whole body;
  • start classes with a warm-up – warm up on land for 10 minutes and five in water;
  • accelerate to the beginning of the workout, to the end – slow down to relax and restore respiratory activity;
  • Take the first lesson half an hour, gradually increase the time to an hour;
  • swim correctly in the pool 3-4 times a week;
  • use a swimming board or an inflatable ball to fight cellulite;
  • increase the load with exercises from aqua aerobics;
  • after the pool, it’s right not to eat an hour and a half to lose weight faster.

How to learn to swim in the pool

Those wishing to maintain a slim figure should learn how to learn how to swim in the pool in order to lose weight. Learning to hold on water requires only desire – skills can be acquired at any age. The swimming pool for training in swimming is ideal – choose with a shallow bottom so that you can feel your feet on a hard surface. Learn better under the supervision of a coach.

Weight loss in the pool requires training in swimming, which consists in the following principles:

  1. To breathe properly – inhale deeply with your mouth, exhale into the water. It is not necessary to completely fill the lungs – this interferes with movement. For training, try while standing aground, inhale deeply, immerse yourself completely under water and exhale through your mouth. Swim above the water and breathe through your mouth – drops from the nasopharynx can enter the lungs, which will cause suffocation. Breathing should be controlled by limb strokes..
  2. Water retention – the asterisk exercise will help. Take in air, face down in the water, move your limbs apart in the shape of a star. Stay as long as possible without exhaling. The same technique will help overcome fear of water..
  3. We learn the movements of arms and legs – keep your socks in an elongated manner, hit them hard with water. The speed of movement depends on the speed of the blows. To support the legs, use the support (pool side, floating object).

Girl swims in the pool

How to swim in the pool to lose weight

For those planning to lose extra pounds, information on how to swim in the pool to lose weight is useful. From the moment you learn water retention and the simplest ways to move around on the surface, move on to learning styles that actively contribute to fat burning. You can master everything at once, change styles at regular intervals. To lose weight, you need to swim with a breaststroke, your belly with a crawl, your whole body on your back.

Pool and weight loss suggest the following recommendations:

  • exercise on an empty stomach (at least 2.5 hours should pass after eating);
  • to train correctly from 16 to 19 hours;
  • before a dive, take a warm shower, do a short warm-up;
  • properly visit the pool three times a week to get used to the stress, maintain acquired skills, achieve weight loss.

How much do you need to swim in the pool to lose weight

Beginners who have just begun to actively engage in water are interested in how much they need to swim in the pool in order to lose weight. The process of losing extra pounds will be quick, provided that the correct technique is followed: first, get ready, stretch your legs, do an active workout, and at the end of it swim a little on your back to relax. Intensive classes of 40-60 minutes will bring results in a month and a half, will help to lose weight by 2-5 kg.

Swimming styles in the pool

To do it right, you should master the swimming styles in the pool. Ideal for this is to ask the trainer to teach you how to swim in order to increase the effectiveness of your classes. The main physical styles are:

  1. Breaststroke – on the chest with parallel strokes of the extremities. Slow type, works on legs, buttocks, shoulders, chest, back.
  2. On the back – hands move on the water in an upright position. The method works on the shoulders, chest, back, calf muscles. Cannot stress the spine.
  3. Butterfly (dolphin) – is the most complex style, requires a certain level of training, performed on the stomach. The difference from the breaststroke is the work of the hands – they move symmetrically. The limbs powerfully jerk, lifting the body above the water, the pelvis and legs make wave-like movements. The load falls on the shoulders, chest, back, abdomen, hips, deltoid and calf muscles.

Man swims breaststroke

Frog swimming

The most inefficient style is frog swimming. This will not help to lose weight, plus it brings dangers in the form of a load on the neck and shoulders – the head is always above the water. Because of this, muscles can get a clamp and pain, which is corrected only by specialized therapeutic massage. Frog style is not able to evenly load the body, nobody can achieve weight loss with the help of it.

Crawl

The most simple and excellent for learning swimming style is crawl. Lie down on the water, row by foot, lifting and lowering. In parallel, make movements with your hands – take one forward, lower it into the water, fold your palm with a bucket and row to the thigh. Repeat the technique with the other hand. Breathing is carried out by lifting the head out of the water on every second stroke, while turning it face to hand under water. Breathe as deep as possible. Krol uses the wide muscles of the chest, back, shoulders, hips.

Pool Workout Program

From 45 minutes, the training program in the pool lasts correctly, repeating three times a week with a gradual increase in load. The following scheme is suitable for beginners: swim three times with a breaststroke, rest for half a minute, three times crawl on your back, rest, three times crawl on your chest. Trainers should advise everyone else how to swim for weight loss. To increase the load, do exercises under water, alternate styles. If you are very tired, rest longer, but do not stand in the water, but swim slowly. Define the result and follow the schedule of its achievement.

Pool Exercises

To further increase the effectiveness and efficiency of weight loss, there are exercises for swimming in the pool of aqua aerobics:

  1. Running – go waist-deep into the pool, run in place, holding on to the side and raising your knees high. Number of repetitions – up to 15 times.
  2. Hops – jump, moving on opposite sides alternately. You can jump in place, raising your knees to your chest, keeping your abs tense.
  3. Jumping – jump one leg at a time without jumping out of the water.
  4. Jumping for the inner thigh – in two counts: legs together, apart, as high as possible.
  5. Mahi – go over your chest, slowly raise your legs, touching your hands.
  6. For the abdomen – in a shallow place, sit on the bottom, rest your hands behind, do the exercise “scissors”.
  7. Triceps – stand with your back to the side, with your hands and elbows lean on the edge, slowly lower and raise the body. Rise should be sharp and lowering should be slow.
  8. Bicycle – lie on the water, twist imaginary pedals with your feet, press your elbows to the body.
  9. For the waist – stand at the side, raise straight legs on the sides and back. Complicate by raising your hand above your head and leaning to the sides.
  10. With dumbbells – stretch your arms above your head, bend over. Try to make short, springy circular motions.

Guy and girls do aqua aerobics

How to swim to clean your stomach

The majority of women visiting the pool are interested in how to swim to clean their stomach. The ideal style for getting a slim waist and a flat tummy is the crawl. It acts on the oblique muscles of the upper press, forcing them to work and burn fat. The special exercises from aqua aerobics described above will help to increase the effect. You need to do them in the middle of the lesson so that there is no occurrence of fatigue.

To get the perfect body at the expense of the pool, it’s right to use the following training scheme developed by qualified trainers. According to her, for three months the abdomen will look flat and the waist will be chiseled. Rest between swims should be carried out as fatigue.

Week / Distance, meters

1 day

2 day

3 day

1

200

200

200

2

300

300

300

3

400

400

400

4

400

400

400

5

400

500

500

6

500

500

500

7

500

500

500

8

500

500

500

9

600

500

500

10

600

500

500

eleven

700

500

500

12

700

500

500

Slimming Swimming Results

Doubting whether it is possible to lose weight with the help of the pool, trainers offer a look at the effectiveness of classes. The swimming results for weight loss are impressive – with the right technique and an active pace, you can lose up to five kilograms per month. The first two weeks of active training in the pool, the weight will remain in place, but then gradually begins to decrease.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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