Swimming burns fat, removes excess centimeters and helps you to become stronger, slimmer and healthier than ever
If you need to get in shape and lose weight, then it's unlikely that the pool will be the first thing you think about. However, perhaps this is the right answer. No other sport burns more calories, does not "accelerate" the metabolism better and does not make every muscle of your body stronger (without a significant load on the joints) than swimming.
You do not need to go far for examples – just look at the swimmers to understand how the water "hones" the perfect silhouette. And you do not need to be an Olympic champion to have a perfect body. When researchers from the University of Indiana compared water fitness instructors with instructors unrelated to swimming, they found that the muscles of swimmers of all ages were drier and hips and waists more slender.
And although swimming is not so convenient as, for example, running, where it's enough to lace up the sneakers and go on the road, all you need in this case are three basic things – a swimsuit, a hat and glasses – and you are ready to dive into the water. So, go ahead!
Swimming, as a tool for losing weight, helps to bring the body into an excellent shape through powerful burning of calories and the involvement of various muscle groups. During normal swimming, about 500 calories per hour is burned, and intensive training helps burn 700 calories. And since the water is about 800 times denser than air, each push and stroke represents a mini-workout for resistance to the entire body – especially the trunk, thighs, arms, shoulders and buttocks. Thus, in addition to getting rid of excess calories, during swimming you build up a dry muscle mass, which increases metabolism and helps burn calories after you take a shower and dry off.
A particular advantage of swimming is that although this sport makes you slim and smart, it does not have a heavy load on the body. Water, in effect, neutralizes gravity, so when immersed in water you become almost weightless, which gives joints the opportunity to relax. You can swim at least a whole day without the risk of getting damaged, which can not be said about running or weight training.
This makes swimming just the kind of sport that you can practice throughout your life. It literally helps you stay young. "Our research shows that people for whom swimming is a habit, from a biological point of view, are 20 years younger than their passport age," says Stager. The data presented at the American College of Sports Medicine conference revealed that blood pressure, cholesterol, cardiovascular, central nervous system and cognitive functions in swimmers are comparable to those of much younger people.
Most beginners come to the pool with great expectations. Gore enthusiastically, they jump into the water and plan to swim for at least half an hour. Five minutes later, such swimmers inevitably hang on the ledge, fully feeling their failure.
This is because during the training in the water the cardiovascular system and muscles work differently than on land. The lungs need to get used to the new breathing regimen (you can not breathe anytime you want, like when training in the gym, and, unlike any other exercise, swimming makes every muscle in your body work synchronously with other muscles so the body continues move and stay afloat).
The key to effective swimming is to split them into shorter fragments with the inclusion of different intervals of work and rest and the use of a variety of styles, programs and degrees of intensity. This is not only more interesting, but also more effective training. Do not worry that you are wasting your time for rest periods. Swimming is not like walking, after which the heart rate quickly decreases. In the case of swimming, it remains elevated for 30 seconds after only a couple of laps.
Try this initial training: swim four lengths of the pool, applying a little effort (get up against the wall after each length, if necessary). Relax for 30 seconds. Repeat this exercise from 5 to 10 times. Train this way 2-3 times a week for the first two weeks. If for some long period you did not swim, then during the first four lengths it is better to use the swimming board. This will help to get used to swimming without having to coordinate the movements of the arms and legs. Once you have mastered this workout, try the program.
Freestyle is a favorite for most voyage fans, because it is easy to master, and it allows you to burn a lot of calories. However, mixing styles will bring you much greater benefit. Using different styles of swimming helps balance the load on different muscle groups and overcome boredom. Two styles that are worth trying are swimming on the back (improving posture due to back and shoulder muscles work) and breaststroke (during the swimming this style is worked by the hips and internal muscles of the thigh, which are usually not subjected to stress during other workouts). Get the most out of each style.
Eyes are turned upwards. Look directly at the sky or ceiling, and not on the toes, so that the hips do not fall under the water – so your head will be on the same line with the spine. Figure in the water the likeness of the letter "Y". Lie on your back so that each arm is approximately at an angle of 45 ° in relation to the trunk; this creates less stress on the shoulders and makes your strokes stronger.
Dive under the water. Connect hands in front of the head, palms together. Rotating the palms outward, row aside in the direction of the lower part of the trunk until the hands reach the level of the chin. Unfold the brushes inward to the chest and connect them again. Bend your knees and pull your heels to your buttocks. Turn the feet out and perform a simultaneous kick back (like a frog) as you pull your arms forward.
Swimming in the pool becomes more useful and productive when you have a clear plan. This training program uses an intensity scale from 1 to 10, which shows how intensively you need to implement approaches. In this case, 1 means the effort necessary to just stay afloat, and 10 – the efforts made at the swimming competitions.
Urya all ea the sea.
Please tell us how to swim without legs?
In the pool there are always special appliances. Planks and klubaha. Here calabash legs are immobilized and there is a load on the back
Well, yes, most beginners want results after the first classes.
What is the intensity of the approaches?
Good article, I agree with Rinat) I myself go to the pool for 11 a year, I advise you to walk more often . Swimming very well affects the muscular, cardiac and nervous systems, as well as endurance. Want a good figure go swimming, you want to lose weight then now in the pool!))) (Throughout the year you will see the result! (The main thing is zeal and concentration)) Good luck!
I visit the gym and parallel the pool.
The pool loads more muscle.
Swimming is a great way to strengthen the hands and the force of the blow (note to the drummers).
Significantly increased stamina!
PS: Look at the athletic bodies of athletes in swimming and you will understand that the best thing for a beautiful figure is a pool!)