Decided to try swimming for weight loss? It’s a great idea, because the swimmers during workout burn 25% more energy than the runners!
The swimming plenty of advantages, including:
– The almost complete absence of contraindications (no problems with joints);
– Use for back;
Active calorie burning up to 400 calories in 45 minutes;
– An effective method of fighting cellulite;
– Improving heart and lung function;
– Development of all the muscles;
This sport will not only make the body fit but will also bring real benefits for the entire body, reports Rus.Media.
How to swim in the pool to lose weight?
See our instruction!
How much to swim in the pool
Optimal workout length is 45 minutes. By the way, the short duration can also be attributed to the pluses of the voyage that is always true for those who want to catch it. Enough to do 2 times a week. How much time to swim in the pool? From 30 minutes to 1.5 hours, depends on your goals. If you’re training for a triathlon, for example, the workout will be long, as one session, you’re going to swim a couple of kilometers. If your goal is just to bring the figure in order to add life to more physical activity, enough for a 45-minute workout. The main thing — to swim and less to stand at the railing.
How to swim in the pool
Try this pattern for beginners:
– 5-7 minute warm — up on land;
– 10 minutes — smooth sailing, that is, the warm-up in water;
20 minutes — training with intervals and alternating different muscle groups. 100 meters quickly, then there’s 50 feet slowly. Another 100 meters, you only work legs (hands holding a plate). 50 meters slowly, rest. 100 meters — hands only (a Board is clamped down).
A 5 – minute hitch, smooth sailing on the back or another favorite style.
The most effective for weight loss will give interval training — alternate between swimming at a fast pace with the slow intervals, try not to make pauses. Such exercises help burn 3-5 times more calories!
To work out specific muscle groups will help aid, which are in any pool. If your goal is to make the legs slimmer than the hips, take the plate with both hands, pull it in front of him and intensively work with the legs. To build the exercise correctly will help the trainer advice: he podkorrektirovatj technique and show how to use the equipment for solving your tasks.