Physical activity — a necessary condition of health and the correct weight loss. Swimming is an optimal variant of a training as suits people of any age. Has no values and level of training and also initial weight of the person.
Swimming for weight loss
Swimming involves the majority of muscles of a body which work in a uniform system to keep weight in water and to set it in motion. One of the main muscles of the swimmer — the broadest muscle of a back, it is responsible for a phase of a grebk and moves a hand in any sports style. Work of hands and legs has to be coordinated among themselves and promote the movement on water.
Advantage
Swimming — one of the most popular sports. Many swim just for entertainment, but not everyone asks a question what benefit is brought by swimming and whether it is effective for disposal of excess weight.
Whether you know? Swimming helps with fight against cellulitis. Water massage raises a tone of skin and stimulates the processes interfering transformation of fat to orange-peel.
Occupations swimming positively influence all organism:
- fabrics oxygenate and improve blood circulation;
- train a cardiovascular system;
- provide the effective load of muscles comparable to power exercises on the land;
- improve mobility of joints, occupations are available even to people with chronic articulate diseases;
- the movement of water in addition masses and tightens skin;
- there is a production of endorphins, so, the mood improves and the stress decreases, nervous system calms down.
Swimming as a way of weight loss is suitable for people with a large number of excess weight while other loadings can be inaccessible because of problems with a backbone or joints.
Harm and contraindications
Before occupations in the pool it is necessary to receive the reference at the therapist and the dermatologist, and women in addition should check the state of health at the gynecologist. Contraindications can be such:
- some types of tumors and new growths;
- diseases of skin and venereal diseases;
- elevated pressure;
- some cardiovascular diseases;
- epilepsy and tuberculosis.
Learn about advantage and harm of walking for weight loss.
It is possible to refer negative impact of the chlorine used for clarification of water in the pool to collateral shortcomings of swimming. Swim in a hat and surely take a shower after classes to clean skin and hair. If after the training eyes redden, put on special glasses.
The modern means of cleaning used in the latest pools do not contain chlorine any more and are safer for the person. It is possible to refer increase in muscle bulk in humeral area at sports swimming to subjective harm. Whether it is possible to avoid such effect? It is enough to put emphasis on an additional training of legs, swimming with a circle or a ball (without hands).
Important! At once stop a training and leave water if you notice dizziness, nausea or any deterioration in health.
Types of swimming
Different types of swimming give big load of different muscles and also differ in the number of the burned calories. Will be suitable for weight loss:
- Crawl, or freestyle (free style) — the most popular style in fitness at which the swimmer alternately gets water hands and the legs move as scissors.
- The breast stroke — the slowest and quiet look, perfectly is suitable for beginners. Hands of the swimmer work at the same time, making the movement from a breast forward and dispersing in different directions, and legs do a push after a bend in knees.
- The butterfly stroke is carried out by alternate movements of the left and right parts of a body (a hand and a leg). This look spends the greatest number of energy and is suitable for experienced swimmers.
Perfecting the equipment of any kind of swimming, it is possible to accelerate weight loss and to burn the bigger number of calories.
Features of weight loss by means of swimming
For weight loss of a training there have to pass 4–5 times a week and last of 45 minutes till 1 o'clock. Begin occupations from 30 minutes, increasing swimming duration gradually.
Read also as it is correct to be engaged on the racetrack to lose weight.
Swimming leads to burning 350–450 kcal in 1 hour (depending on style). Water trainings are more effective than occupations on the land: walking the hall or on the street will remove 135 kcal, and water — up to 220 (for half an hour). The organism will spend additional energy for warming in cool water.
Swimming tactics
Before a heat it is necessary to do short warm-up (5–7 minutes) for increase in mobility of joints. Rotations by hands, inclinations of a trunk and an extension of an ankle will approach. It is possible to execute several exercises from yoga. The next 7–10 minutes — warm-up in water, quiet swimming movements. The program of interval trainings is most effective for weight loss. Such equipment increases the number of the burned calories up to 550. The heat at the maximum speed is alternated to a distance at quiet speed. Intensive efforts will accelerate metabolism which will work still some time and at low speed.
The last 5 minutes of occupations are spent in quiet swimming by any style, including on a back.
Study the effective program of run for weight loss.
Exercises for weight loss
It is possible to add a training with special exercises which will increase load of specific groups of muscles and will make occupations more effective and more various.
Bicycle
Exercise helps to tighten stomach muscles. Additional loading is the share of muscles of legs and hands which have to fix a body in water. When performing bicycle turn a back to a pool wall, and hands you hold hand-rail, or lean elbows against a side. Legs you twist pedals. Exercise can be carried out with a turn of the lower part of a trunk in different directions.
Raising of legs
In the same starting position raising of legs is carried out. Holding a body hands for the region of the pool or hand-rail, lift and lower the direct legs cramped together. The efficiency of exercise depends on height of rise and speed of performance.
Bending of hands
Part hands, having turned palms down. Bend and unbend hands in elbows. Use various weighting compounds for this exercise. Force of resistance of water provides loading both at a bend, and when straightening hands.
Pushes legs
For a support use a side, a hand-rail or a board. Lying on a stomach and holding a support, carry out moves legs at fast speed. Try to keep legs under water. In this exercise not the height of a move, but speed of movements is important.
Side rises
Perfectly trains deltoid muscles, especially with weighting compounds. Part hands in the parties, lower and raise to shoulder height, without bending in an elbow. Exercise can be carried out both hands at the same time or from each party separately.
Cross-country skis
Exercise consists in imitation of run of the skier. Legs move forward serially and back, and hands carry out moves in opposite (concerning legs) the direction. Loading increases with a bigger depth.
Correct breath
The correct technology of breath during swimming allows to improve supply of lungs with oxygen. Experienced swimmers consider that it is better to get advice of the professional coach who will show in practice how to breathe in water. Basic rules of breath:
- Inhale over water, exhale in water.
- Carry out a breath a mouth, and begin an exhalation with a nose, and then continue by a mouth. Such way removes residues of water from a nose, and carbon dioxide leaves through a mouth. It is possible to breathe a nose during the rest periods.
- The breath has to be strong, with a characteristic sound as pressure of water squeezes a breast.
Learn how to learn correctly to breathe when swimming.
It is very important to hold a constant rhythm of breath. The got-off rhythm well restores swimming on a back within 5 minutes.
Stock
The minimum set for occupations swimming includes a bathing suit or swimming trunks. For continuous swimming in the pool buy sports bathing suits which will sustain regular contact with the chemicals used for water purification. In the pool, rubber slippers are also obligatory. To be engaged with bigger effectiveness, will be necessary:
- Hat which will protect (at least partially) hair and will reduce water resistance.
- Goggles will save eyes from reddening after the chlorinated water and also will help to hang easier the head under water.
- Board for swimming. It is made of floating materials. Occupations with a board is suitable for a training of legs and additional exercises.
Important! Swimming with flippers is forbidden in the general pool. For it certain time or a separate path can be allocated.
Special weighting compounds and dumbbells and also flexible long sticks-nudly use for exercises (water aerobics). Often these accessories already are in the pool.
Practical recommendations
For achievement of desirable result use the following recommendations:
- eat in 1.5 hours prior to swimming, as a last resort drink kefir or tea, eat apple;
- do not forget to drink water throughout the day (to 2.5 liters);
- for beginners it is worth registering in several occupations with the trainer correctly to master basic movements.
Also pay attention to group occupations in the pool which are designed for people of different age and preparation.
Safety methods
Stay in water can lead to accidents therefore it is vital to follow safety rules:
- All exercises and independent heats during training have to be directed towards a small part of the pool.
- Make sure that the supporting means are near (a circle, floats, bibs, boards).
- It is necessary to stop a training at the first signs of overcooling (blue lips, a fever) at once.
- Follow rules of hygiene to keep water of clean.
Read also about useful influence which is rendered by swimming on health of women, men and children.
Swimming trainings will accelerate weight loss and will lighten the mood to those who go on the way of health to a beautiful figure and full-fledged life. Be engaged regularly and adhere to these recommendations for the best results.