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Like any other intense workout, swimming is a great way to lose weight. Swimming has a serious plus: it does not put excessive stress on the spine and joints.
Water is a denser medium than air. Therefore, even ordinary walking on the bottom of the pool requires more energy than the usual walking in the evening. Swimming is a great way to lose weight, especially at high intensity activities. In this article, we will look at the benefits of swimming and how it helps to get rid of extra pounds.
What are the main benefits of swimming?
Swimming does not create a load on the joints and spine, which is the main advantage. In this case, indeed, interval training or running will help you achieve results faster. On the other hand, the risk of injury when running or exercising in the gym is much higher than when training in swimming.
What else does swimming do?
- Eliminates subcutaneous fat (the body’s energy is spent not only on movement, but also on warming) Breathing (swimming helps to increase lung capacity) Cardiovascular system (due to being in a different environment)
- Swimming helps not only to get rid of excess fat, but also to shape the body. The thing is that in any style of swimming, all muscles are involved at once.
Preparation for training:
We have already written about how to choose a swimming cap. This case is not limited. Optional: goggles, nose clip. To use the pool, you will need a doctor’s note. It will indicate the absence of contraindications and dangerous skin diseases. In the example of our pools, the doctor is located inside the club.
Good pools have boards, bowls and other training equipment. Also, there is an opportunity to sign up with a personal trainer.
How to swim to lose weight?
Consider the rules that will help you reach your goal faster:
- First, come practice alone. In the pool you are engaged – do not communicate.
- Secondly, your enemy for weight loss is a monotonous pace.
If you swim in different styles at the same pace, you will get the result. It just takes a lot more time. The approach is to have an interval load. Swimming at a high pace should alternate with rest (or swimming at a slow pace).
What happens in the body with this approach? Metabolism speeds up, more calories are lost during exercise. Most importantly, fat will be burned for another 2 days. Thus, you can get results faster. Yes, do not forget about proper nutrition.
Swimming workout example to lose weight
Let’s start from the fact that you already know how to swim. You don’t need to be taught basic moves. What is the order of training in this case?
- Warm-up by the poolall warm-up rules)
- Swimming at a slow pace – 1 minute.
- Swimming at a high pace (almost at the limit) – 40 seconds.
- Swimming at a slow pace – 1 minute.
- Swimming at a high pace (change style) – 40 seconds.
- Rest – 2 minutes
Points “2” – “6” – one circle. Beginners need to repeat it 4-5 times. Only everything is purely individual. Choose a time and pace so that you do not feel overtrained. The basic principle is a sudden change of pace.