How to lose weight through swimming

Effectively swimming for weight loss

At the end of the XX century, scientists did not recognize that the voyage somehow help in the fight against excess weight.

In a studyWeight loss without dietary restriction: efficacy of different forms of aerobic exercise 1987 participants in weight has not changed after six months of swimming. In 1997, the subjects, 2.5 months to swim 45 minutes three times a week, and have not been able to lose weightEffects of swim training on body weight, carbohydrate metabolism, lipid and lipoprotein profile.

New studies are more optimistic. In 2006 scientists provedAerobic exercise in water versus walking on land: effects on indices of fat reduction and weight loss of obese womenThat swimming in combination with diet still helps to lose weight: exercise after 13 weeks the subjects lost an average of 5.9 kg and reduced the percentage of body fat by 3%.

StudyEffect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women

2015 also confirms that swimming helps to get rid of fat and pump endurance. Its participants were engaged in swimming for one hour three times a week. After 12 weeks, women have lost 4.3% body fat, they have increased muscle strength, flexibility and endurance.

Yes, swimming is not the most effective load diet, compared with the same running, interval training or power sportsBut he has a big plus: no stress on the joints and spine.

It is crucial for people who are overweight, who greatly risking their knees, going for a jog. Swimming provides a gentle load and at the same time helps to spend calories, develop strength, endurance and flexibility.

And if you still and enjoy swimming, you should definitely choose this sport for weight loss, because the ideal workout - a regular workout.

How many calories you can spend time in the swimming

According to the dataCalories burned in 30 minutes for people of three different weights Harvard Medical School, for 30 minutes of swimming is spent different amounts of calories depending on weight:

As you can see, the most energy-intensive and, therefore, useful for slimming styles - it's breaststroke, front crawl and butterfly. It turns out that not enough just to splash around in the pool. We have to learn to swim and spend active workout.

How to swim to lose weight

These tips will help you spend more calories for swimming training.

Buy equipment

Swimsuit, not intended for sports, will be untied all the time and interfere with the training, and a poorly fitting gum substandard points will flow into the water.

All these little things terribly enrage and spoil the impression of the occupation. Therefore, if you are going to the pool, buy a sports swimsuit, cap, suitable in size, perfect glasses and flippers. All this will help you forget about the equipment and laid out on the full.

Learn to swim different styles

When you learn to crawl, you might want to only use this style: the familiar motion, high speed and a lot of fun to sail. However it is better not to focus on one style and taste breaststroke, backstroke or butterfly complex.

• How to learn to swim breaststroke →
• How to learn to crawl →
• How to learn to swim on the back →
• How to learn to swim butterfly →

Different styles help to develop harmoniously all the muscles of the body. For example, the backstroke will help you strengthen the muscles of the back and shoulders, which has a positive effect on posture and breaststroke ensure the load on the inside of the thighs.

Engage with the coach

If you know how to swim just like a dog, take a few lessons with a coach. It will show the basics, teach to exhale into the water, will indicate the error.

You can learn how to swim the crawl for 3-4 classes, and further hone skills on their own, there are programs on the Internet and periodically in consultation with the coach.

Create training

As is the case with conventional training in the gym, in the pool session should consist of several parts:

1. warm-up. In this part you tune into activity, the body remembers how to behave in the water, the muscles are warmed up for future efforts. Typically, this is 200-400 meters calm crawl.
2. Practicing movements. In this part, you can do some exercises to strengthen muscles and mining equipment. For example, it may be only due to swimming leg using a floating board, diving Kolobashkin between the legs, swimming on one side, swimming with a minimum number of strokes and so Further.
3. Interval training. This is the hardest part, which you will pump endurance and spend the largest amount of calories. You can perform a sprint for 50 meters, then rest 30 seconds, or go with a maximum speed of 100m, then rest a minute. The number and length of the sprints in training depends on your preparation.
4. Hitch. 200 meters relaxing swim crawl.

Here is a sample workout for such a plan:

1. 200 meters relaxing swim crawl. If you need a rest every 50 meters.
2. 4 × 50 meter sailing crawl on calculated strokes. Try in each of the next segment make fewer strokes than the previous.
3. 100 meters strokes hands only with Kolobashkin sandwiched between the legs.
4. 100 meters with a plaque in his hands: only move his feet.
5. 4 sprint 50 meters, rest between sprints - 30 seconds.
6. 200 meters relaxing swim crawl.

It takes at least 3-4 times a week for 45-60 minutes, not too long rest between segments and combine exercise with diet - and you have to get rid of excess fat. Though not as quickly as in the case of a run or bike, but without any risk to the joints and spine.

See also:

• Non-obvious causes of obesity and habits that will help lose weight →
• How to lose weight in the past month: operating manual →
• How to lose weight in a week and live →