Swimming in the pool is the real way to lose weight and get healthier.

Among the sports that promise quick and effective weight loss, a special place is swimming. And recently if 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 slender body you get good health due to the hardening and the 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 visit regular gym. Among them:

• The opportunity to train even people with a significant increase in body weight. Water supports the body, making the person less severe.


• The increase in the load on the muscles due to the resistance of the water masses ongoing movements. This allows you to burn more calories than the same time on a conventional simulator.


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


• Virtually no age limit and contraindications. This type of load is optimally suited to anyone wishing to lose weight.


• Swimming is so efficient calories that do not require compliance with strict diets to obtain significant results.

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

Rules of the road for weight loss.

Sometimes, doing swimming, people notice that the result is absolutely not what I wanted. Basically there has been a significant increase in muscle mass, especially in the shoulder area of the calf and foot. 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 incorrect exercises, the unbalanced load on the muscles and the observance of a temperature mode. Now everything should be in order.

Technique.

There are many techniques of navigation, each of which has features and gives much less 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 styles butterfly and cross. Floating this way, you spend up to 600 calories, tighten abs and get rid of wrinkles on the blades. To remove excess fat from the sides will help is not so difficult, but no less effective – the backstroke.

The important point is proper breathing swimmer, especially when the above active techniques. If during your workout to hold your breath – the muscles of the sternum will stretch less active, and will decrease the load on the press. Dyspnea also shows that you’ve mastered the techniques and need the advice of a coach. Shortness of breath does not allow to fully load the muscles and make it sufficient time.

Before training, be sure to warm up the muscles. This will perfectly suit a conventional short warm-up poolside. Thus the cool air in the room will prepare you for the low water temperature, which will reduce the risk of seizures. Continue warming up and need some time in the water: just swim a few tracks free style, and then proceed to basic training.

Choosing swimming style, pick a few of the most suitable, giving a strain on different muscles. You need to alternate techniques, giving each no more than 20 minutes. In this case, the problem areas will constantly be on your toes and you will get more noticeable results. Don’t forget after each of the 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 any chosen running at a slow pace half-heartedly. This will restore breathing and consolidate the process result. It is not recommended immediately from active swimming to move on to the rest. This gives an extra burden on the heart and blood vessels. To take a breath and bring myself to a state of calm is better, being in the water.

Interval training.

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

1. A 5 minute relaxing swim warm-up.


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


3. Complete workout hitch, similar to the warm-up.

The water temperature.

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

Optimal in the opinion of experienced trainers is considered to be the temperature of 24-28 degrees. In this case, the calories 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 cold water too. If its temperature is below 22 – the body perceives this as stress, and after the workout he will try to recover spent energy and to stock up on extra calories on the new test case. Such a defensive reaction will immediately become visible in the form of new deposits.

The duration of the exercise.

Not less important than to follow the recommendations regarding exercise, choose the right workout. The optimal diet is swimming a duration of one hour. Moreover, it is important all the time really to move actively, and not to balance on the water, walking along the bottom, or chat with cute swapped swimmer. Given that the standard lesson in the municipal pool for a period of 45 minutes, the coaches suggest that you spend this time with benefits, making no respite. Fat cells when navigating begin to burn only after 31 minutes. Before you expend just received per day carbohydrates and glycogen. That is why after swimming so hungry.

Regular workouts should not be too frequent: only two times per week. The pool more than 2-3 times will lead to muscle growth. And although toned body is much cuter saggy tummy, reduce the volume and weight, and hence to lose weight, so will not work.

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