The swimming pool is a real way to lose weight and get healthier.

Among the sports that promises effective and fast weight loss is swimming. And if you have recently such exercise could indulge only in the summer, the huge number of pools now allows you to do exercises on the water each and all year round. In addition to the slim body you get good health due to the hardening and beneficial effects of such stress on the nervous system.

The benefits of swimming for weight loss.

The huge popularity of various kinds of water activities in the basins due to their significant advantages over visiting a regular gym. Among them:

• The ability to teach even people with a significant increase in body mass. Water supports the body, making a person less severe.


• Increasing the load on the muscles due to the resistance of the water masses of the ongoing movements. This allows you to burn more calories than the same time on a regular exerciser.


• Swimming is one of the rare exercises, which are used muscle groups. Therefore, the load is immediately on all problem areas, and the fat go away faster.


• Virtually no age limit and contraindications. This type of load is optimally suited for all who wish to lose weight.


• Diving is so effectively consumes calories that does not require compliance with strict diets to obtain significant results.

Engaging in the pool, in addition to slimming the person develops lungs, supports the health of the spine, increasing the correct muscle skeleton. All this will allow you to live a long healthy life without back pain and frequent colds.

Navigation rules for weight loss.

Sometimes, doing swimming, people notice that the result is absolutely not exactly like I wanted. Basically there has been a significant increase in muscle mass, especially in the shoulders and foot calf. The total weight is reduced slightly, and body fat in no hurry to leave “their homes” on the buttocks, abdomen and thighs. The main reason for this result lies in the wrong exercises, unbalanced load on the muscles and the observance of a temperature mode. Now everything should be in order.

Technique.

There are many techniques of swimming, each of which has features and gives a different degree of strain on the muscles. So if you visit the pool and habitually swim a few laps to count on good results not worth it. But the most effective in terms of weight loss coaches believe the style butterfly and cross. Floating this way, you spend up to 600 calories, tighten the press and get rid of wrinkles on the blades. Remove excess fat from the sides will help is not so difficult, but no less effective technique swimming on his back.

The important point is the correct breathing swimmer, especially when the above active techniques. If during your workout to hold your breath – muscle sternum will stretch less active, and will also decrease the load on the press. The shortness of breath also shows that you have not mastered the technique and need advice coach. Shortness of breath does not allow to fully load the muscles and train sufficient time.

Before training, be sure to warm up the muscles. This is very suitable conventional short warm-up poolside. While the cool air in the room will prepare you for the low water temperature, which will reduce the risk of seizures. Continue heating need and some time in the water: just swim a couple of tracks free style, and then move on to basic training.

Choosing the style of swimming, pick up some of the most suitable, giving a strain on different muscles. You need to alternate techniques, with each no more than 20 minutes. In this case, the problem areas will always be in tension, and you will get more noticeable results. Don’t forget after each active styles to pause for relaxation and recreation. Allow yourself 5 minutes to lie on the water, and you will feel the tone of the muscles involved in the latest technology.

The best completion of the training will be all the same loose style or whatever you select, running at a slow pace at half strength. This will allow you to breath and solidify in the process result. It is not recommended immediately from active swimming move on to the rest. This gives an extra load on the heart and blood vessels. Catch your breath and bring yourself to a state of calm is better, being in the water.

Interval training.

This is one of the latest techniques offered by specialists, is designed specifically for weight loss, but not for muscle growth or recovery. Its essence is as follows:

1. The beginning is 5 minutes relaxing swim warm-up.


2. Fast movements alternate with similar running slowly. When this is necessary to comply with the time intervals, and the active phase must be twice longer passive. The overall length of the interval is not more than 2 minutes.


3. Complete training glitch, similar to the warm-up.

The temperature of the water.

Not all take into account this factor when swimming in the pool, trying to make the temperature of the water as comfortable as possible for themselves. Often women are looking for a place workouts, stop at the pool, where the water is warmer. It’s really easier and more enjoyable to go, but being afloat, you absolutely do not want to move, muscles relax under the influence of temperature, and training will not bring any benefit.

Optimal in the opinion of experienced trainers is the temperature of 24-28 degrees. In this case, the body expends calories to not only exercise, but also to maintain body temperature. So losing weight becomes more efficient and fast. However, you should not try to swim in too cold water. If its temperature is below 22 – the body perceives this as stress, and after the training, he will try to replenish and stock up on extra calories in case a new test. This protective reaction will immediately become visible in the form of new deposits.

The duration of the exercise.

Not less important than to adhere to recommendations regarding exercise, pick the right workout time. Optimal for weight loss is considered the voyage lasting one hour. It is important all this time really move actively, and not to balance on water, walk on the bottom or chat with cute swapped swimmer. But given that the standard lesson in the municipal pool lasts 45 minutes, coaches are advised to spend this time with the benefit of not making time to rest. Fat cells at the swim start to burn after only 31 minutes. Before you spend just received per day carbohydrates and glycogen. That is why after swimming so hungry.

Regular exercise should not be too frequent: only two times per week. The pool more than 2-3 times will lead to muscle growth. Although toned body is much nicer saggy tummy, reduce volume and weight, and therefore to lose weight, so will not work.

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