Swimming for Weight Loss

Axiom effectively reduce obesity states that the weight will be reduced only when you burn more calories each day than you consume.

The best option to increase the difference in addition to a specific diet - diet - according to American experts on weight loss is to perform at least one hour of moderate-intensity physical activity five times a week.

One of the most useful and incredibly effective exercises for weight loss is swimming.

Swimming - is not only a fun pastime, but also a way of complex effects on your body, because during the movement involved almost all the major muscle groups of the body. Regular swimming lessons for weight loss can help gain and tone your muscles, build strength and flexibility.

Swimming for weight loss. Calories

In one kilogram of stored fat contains the equivalent of 7700 calories, so to lose weight you need to create a calorie deficit.

Exercise, especially cardio , then there are those that make your heart beat faster and use more muscles, is recommended in the first place to help you every day to burn more calories.

Hour voyage on the average rate for a person weighing 60 kg. allows you to use up about 430 calories.

Benefits of swimming for weight loss

Provides a good aerobic work the cardiovascular system, water exercises on the effects on the body are similar to other aerobic activities such as cycling and jogging to lose weight.

Tones muscles : water provides 12-14% more resistance than air, so it is a good substitute for weight training. In addition, active movements of the arms and legs during swimming help build muscle mass and improve overall body composition.

Supports flexibility pool improves joint flexibility easier than using ground exercises, especially the neck, shoulders, hips. Largely due to repeated alternate movements, which makes your body when you swim.

Improves joint mobility : in the water you are 90% lighter than on land, and this gives us the opportunity to swim. Water keeps the body from head to toe, providing full training, so even if your joints are inflamed, you will not feel the problems during the voyage. The swimming pool can be an ideal option for people with a lot of overweight, pregnant or have chronic back pain or joint pain.

Stimulates muscle growth : while swimming and is not considered an effective activity to increase bone mass and reduce the risk of osteoporosis, but on the other hand provides the stimulus for muscle growth because of the resistance of the water. Strong muscles mean improvement in joint mobility, which in turn help to reduce the risk of falls and fractures. If you need to strengthen bones, fresh air can be a good addition.

Helps with weight loss : exercise in water burns 350 to 450 calories per hour. In combination with a healthy diet, swimming helps reduce body fat and increase muscle mass. Compare walking down the street, burned 135 calories every 30 minutes, and the water walking burns 240 calories per half hour.

Reduces stress : the pool is good not only for the body but also the nervous system. Soothing aspects of water help you reduce anxiety and remove unnecessary tension. Well, actually, as with any exercise, swimming in the blood reduces the amount of stress hormone - cortisol.

Swimming for weight loss. How to start?

Problem 1: Swim boring

  The solution : Instead of floating around, Diversify training. Vertical motion in the pool more effectively strengthens your muscles for up to 75% more resistance than just swimming. You can also try the following:

Water aerobics : This type of exercise includes a general movement of the body to the music in shallow or deep water.

Walking on water / Running : includes steps and hand movements from the waist to chest. You can make a motion at different levels of the water, thereby adjusting the intensity of the workout.

Problem 2: My eyes are red and sore

  The solution : This effect is associated with chlorinated water. Purchase convenient points for swimming solve your problem. And your eyes will thank you for it. There are dozens of different brands and styles of glasses.

Problem 3: Wet hair

  The solution : Fix your hair at the top of the head or buy a bathing cap. While cap and delay your entire water, but it still helps to keep hair dry and healthy. Chlorine has a negative effect on skin and hair, making it dull and dry.

Problem 4: I'm choking after the first round

  The solution : Members in the pool, usually swim at a fast pace, one or two laps, quickly run out of steam and have to finish the workout. To get a more or less long-term training, start to alternate swimming and recreation - swimming for 30 seconds, then 30 seconds rest. Gradually increase the amount of time you spend on a voyage so long until you can swim 20-30 minutes without rest.

Problem 5: I cannot swim

  The solution : Many pools offer swimming lessons for different age groups, as well as a variety of water sports that do not require the ability to swim. Learn to swim and to hone their skills, because, rather than technically you ride, the better results you get from your workout. Here are a few different styles of swimming, all of which can be an opportunity for a good workout:

Styles of swimming for weight loss

 

Brass . In this style swimmer hands move synchronously forward together from the breast. Simultaneously legs bent at the knees and then straightening up, perform a push from the water. Brass is undoubtedly the slowest style, due to the fact that the return trajectory of hands under water, and the legs are working with a short break. But at the same time quite complex breaststroke on the technical side, although it does not require excessive exercise. So, may be recommended in the early stages swimming for weight loss.

Krol . fastest swimming style. Swimmer makes alternating strokes his hands, and this time his legs constantly moving on the principle of scissors. Kroll is also often called freestyle, for the reason that if the style of navigation is not defined, the swimmer always chooses crawl. Because of the greater speed and pace to the other styles of swimming the crawl results in greater power consumption, so it is recommended for use in the later stages, when your muscles are more or less accustomed to the exercise.

Butterfly . While sailing left and right sides of the body swimmer must perform simultaneous, symmetrical movement. Hands swimmer makes simultaneous stroke predetermined path, and the legs are executed simultaneously undulation. Butterfly is the most energy-intensive and difficult style of swimming, so the beginner is very difficult to perform the movement without breaking technique style. Butterfly can be used in yourswimming program for weight loss , but only after you've mastered the front crawl and breaststroke.

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