Currently, more and more sports experts consider swimming a panacea. And there is a rational explanation for this, since only when swimming is the human body in a horizontal position, while the load on all the muscles of the body is optimal, but at the same time, the load on the spine and joints is minimal, unlike other sports. This advantage will allow the spine to stretch, and the joints to work at low loads.
In parallel with the positive loads on the muscle groups of the body, the swimming breathing technique also significantly improves the functioning of the cardiovascular system, acid-base balance, the functioning of the diaphragm and the capillary system.
How to swim to lose weight?
Lesson is best done in an open pond, without a current. Fresh and clean air, plus the presence of a landscape view, will give additional strength and energy. Otherwise, you will have to use the pool.
You need to start with a ten-minute physical education warm-up, which consists of breathing exercises, stretching and warming up all muscle groups of the body.
The warm-up is followed by the swim itself, the duration of which varies from 20 to 35 minutes, and the intensity of the load depends on the physical fitness and age of the person. In the swim, it is important to periodically alternate swimming styles. For example, alternate breaststroke with swimming on the back, since the first style loads the muscles of the legs, and the second more muscles of the body.
For one thirty-five-minute swim, more than 650 kilocalories are burned, which is equivalent to a twenty-five-minute run or an hour and a half walk. True, the body cannot be deceived, and after the swim, a good appetite awakens, here you need to show character and endurance so that the lesson does not go to waste. Well, with a strong feeling of hunger, you can resort to the “horse” move, for example, fill the stomach with fruits, such as an apple, peach and others with a large amount of pulp, to fill the stomach with low-calorie food.
A lot of positive emotions appear during classes, and any joyful signal for the brain is burning calories. So even such seemingly insignificant nuances will work for your weight loss. And a positive attitude after sports can easily help you cope with unwanted feelings of hunger.
What not to do when swimming for weight loss:
- You don’t have to give 100%. This can lead to a deterioration in the functioning of the cardiovascular system and a set of extra pounds.
- Do not start playing sports “for the company” or just like that, clearly formulate the goal and reasons in advance.
- Don’t overeat after your workout.
- Do not break the training schedule, do not drink alcohol, do not smoke.
In just one month of systematic training, you can lose 7-12 kg of excess weight. It’s worth it. As a result of prolonged synchronous breathing and circular movements of the hands, the upper lobes of the lungs begin to work, which leads to a sharp increase in the supply of oxygen to the blood. Which in turn leads to an increased oxidative reaction, which allows you to burn fat and remove toxins from the body. Also, water training allows you to strengthen the heart muscle, which accelerates the water-salt metabolism of the body.
In addition to burning excess weight, which is important, thanks to regular training on the water, you can significantly improve your health, immunity, become much slimmer and more attractive. Swimming is a natural activity for a person, training in the water does not shock the body, does no harm, but on the contrary, gives a lot of strength, energy, health, and, most importantly, self-confidence.