A review of advice from professionals - how to swim correctly to lose weight

Training in the pool is one of the most effective ways to combat excess weight. Engaging in water sports quickly and efficiently corrects your figure without having a negative impact on your health. The pool has a complex effect on the body, not only destroying fat deposits, but also improving the general condition.

Swimming in the pool for weight loss - exercises and results

There are many ways to get rid of excess weight.
One such effective way is swimming. Simple swimming will not bring the desired result.
Just like working out in the gym, this requires an individual approach. By following the training program correctly, you can not only easily burn up to 400 kcal in 30 minutes, but also train various muscle groups. Swimming has a positive effect on the functioning of the heart, lungs and normalizes blood pressure, and also has a positive effect on posture.

Will swimming help a woman lose weight?

Swimming is the same workout as in the gym. Except that in the gym you lift heavy pieces of equipment that can harm your spine, joints and bones, especially if you have no training experience, and in the pool you are alone with the water. Also with pot-bellied, hairy men and grandmothers in funny hats with flowers, but mostly face to face with the water.

In general, if you work out in the pool, you risk getting injured if only a chubby fried potato fanatic whose parents forgot to give him a brain jumps on you from the side.

Therefore, definitely, swimming will not only help a woman lose weight, but also preserve and improve her health .

The benefits of swimming for weight loss

The essence of the swimming method for weight loss is that while actively swimming, a person loses a large amount of energy. Metabolism accelerates, and since the body has nowhere to get the required amount of substances, it begins to use its fat reserves. This burns fat and turns it into energy.

In order to get the best effect, you need to use a combination of different swimming styles.

Swimming in the pool should be done regularly, optimally 3-4 times a week. Each workout should last at least 1 hour, and almost all the time the body muscles should be in active movement. Both when working out in the gym and before training in the pool, it is necessary to do a warm-up.

There are several effective swimming techniques that are suitable for both beginner and more experienced swimmers.

Effective Fat Burning Styles

The best option for you would be freestyle swimming, also known as freestyle.

This style is quite energy-intensive, but not as complex as, for example, butterfly.

If freestyle is also difficult for you, then start with backstroke, this method is similar to freestyle, but a little easier. There is also breaststroke, but many people don’t know what it looks like correctly, so it’s more like grandma’s style, when your head sticks out above the water and you slowly move your arms to the sides.

Thirdly, I advise you to use additional equipment , for example, shoulder blades. They add resistance to the stroke and you will have to put more effort into the stroke, therefore you will also burn more calories, which means that your sides will become less comprehensive.

You can also use planks, fins and much more. With this equipment you can create not only difficult, but also interesting and varied workouts.

Swimming in the pool for weight loss

Swimming in the pool should begin with the selection of the pool itself. The recommended length of the path should be at least 50 meters. For better results, it is recommended to work with a trainer on an individual course.

At first, you do not need to give the body a strong load, but gradually over time it needs to be increased. For example: the first lesson can last 30 minutes, and the next one up to 45 minutes or longer.

The training scheme itself looks like this:

First you need to do a warm-up on land, and then continue it in the water. Warm-up should be at least 10 minutes. During the warm-up, you need to stretch as many muscle groups as possible.
You need to act according to the “5-2” scheme. That is, you need to swim for 5 minutes in one of the styles (breaststroke, crawl, backstroke), then take a break for 2 minutes. And so you need to continue the cycle, changing your swimming style.

Swimming styles that burn calories

You need to choose swimming styles that will expend as much energy as possible .

The hardest swimming style is butterfly or dolphin . This is a killer thing that will destroy your stamina after the first 50 meters, then you will look less like a dolphin and more like a drowning caterpillar.

Next on the scale of hated styles is freestyle or crawl . This is the basic look that any self-respecting male should own. If suddenly a beauty is drowning on the beach, it will be much more impressive if you swim to save her freestyle, and not doggie style.

Next come two styles that are no longer as heavy as the previous ones. They can be placed approximately next to each other. Swimming on your back is still more difficult.

And behind it comes the breaststroke . Grandmothers love to use this style of swimming, but they do not use it quite correctly, so in their performance it is very slow and easy. If you swim correctly, you will hardly be able to swim 100 meters without stopping.

Swimming with a weight loss board

For the board method, you need a swimming board itself or some other floating object, for example: a ball, an empty plastic bottle, etc.

You need to do it according to this scheme:

First, we do training on land - up to 10 minutes, then for 15 minutes we slowly swim in the water, thereby giving the body the opportunity to get used to the water.
You need to actively swim 200 meters using only your legs, while holding the swimming board with your hands, and then change position and begin to swim 200 meters with just your hands, while holding the board in your feet.

After completing the exercise, you can swim at a calm pace.

Types and techniques for men and women

Only three swimming styles are effective for losing weight:

Butterfly. This is the most difficult and energy-consuming swimming style, during which you need to move using synchronized movements, first with the right and then with the left part of the body. The legs make wavy, smooth movements in the same rhythm. Only a trained person should start swimming butterfly, because it will require a certain endurance and muscle strength.
Krol . You need to swim in this style as quickly as possible, the legs move like scissors, and the arms make alternating strokes, but the body does not move. When swimming in this style, a lot of energy is wasted; fat burning begins within 10 minutes of such intense swimming. But the crawl is only suitable for those who have been training for some time - the muscles must be strong to withstand the rhythm.
Breaststroke. The arms move from the chest forward, the legs make flexion movements in the knee joints - imitating the push from the water with the feet. Swimming in this style takes place at a slow pace, but among professionals the crawl is considered a heavy physical activity. It is recommended for beginner swimmers who want to reduce their weight.

Both men and women can swim in these styles. It is important to choose a technique that will be easily tolerated, but will act effectively on fat deposits. The most effective way to burn calories is when swimming butterfly - in 10 minutes a 72-kilogram person “loses” 150 Kcal.

The spine guards harmony

What is the special advantage of water gymnastics - it has a beneficial effect on our joints and ligaments. Therefore, it is recommended to exercise in water for those who have joint diseases and spinal curvature.

Why? Swimming gently strengthens your back muscles without overloading them. The load on the spine is reduced. What is upright posture? General transformation. The chest tightens, the stomach goes away, the buttocks rise - all pluses.

Therefore, if you want to lose weight, it is important to take care of your posture. Let's take a closer look at this

Strengthening your back:

Exercise for the pool. Go into the shallowest part of the pool, rest your hands on the side. Hold a rubber ball between your feet and try to lower it to the bottom.
Also an exercise with a ball. Go into shallow water - where you can rest your straight arms on the bottom. Lie down on the water, rest your hands on the bottom. Hold the ball between your feet or knees and lower it to the bottom. Then bring it to the surface. Keep your body straight, as if doing push-ups.
Standing up to your neck in water, clasp your hands behind your back. Raise them up as high as possible. Do not lean forward, keep your back straight.
Lie on your back in the water, grab the side of the pool or railing with your hands. Stretch out. You can perform “scissors” and “bicycle” with your feet.
Stand in the water again, you can lean your back against the wall of the pool. Stretch your arms forward and row the water forward and backward.
Press your back against the wall, grab the edge of the pool with your hands. Raise your straight legs forward, lower. It’s good for your back, your abs, and your legs.
Place your feet on the side, lean back on the water and spread your arms to the sides. A good exercise both relaxes and stretches the spine.

Other aquatic lessons

You can do water aerobics, or even yoga in the water. Very useful for overweight people. But not because they will be able to lose weight. The goal of such exercises is to engage muscles and relieve joints.

The water supports you, and you can perform tricks that are completely inaccessible on land with your build.

Water aerobics has a good effect on pregnant women. They suffer from stress on the lumbar region, and they cannot avoid doing gymnastics. It is easier to give birth to a woman whose abdominal muscles are well developed and whose body remains flexible and mobile.

Are you asking what is better, swimming or water aerobics? These two directions serve different purposes. For weight loss, the first is suitable, the second is not. Both are good if the goal is health and activity.

About forgotten swimming styles and training, video:

And most importantly: before you start water procedures, you need to visit a doctor, get examined and get the go-ahead. Otherwise there is nothing to do in the water.

Useful video

For effective exercises in the pool for weight loss, watch this video:

Why a swimming pool?

Open bodies of water are often dangerous. You swim in them at your own peril and risk, having good resistance and being aware of the possible consequences. Which ones exactly:

Even if there are no sewage effluents or industrial emissions, fresh water in summer is an excellent environment for pathogenic microorganisms: E. coli, salmonellosis, typhoid fever, dysentery, hepatitis.

In the middle zone, the water warms up unevenly and there is always a risk of hypothermia. The human body temperature is 36.6 degrees. When the water temperature is below 20, internal organs and tissues experience a heat deficit. In addition to the likely acquisition of colds and joint ailments, with constant swimming in cool weather, the body compensates and begins to accumulate subcutaneous fat to protect itself from lower temperatures.

With the feces of animals and birds, eggs of intestinal parasites enter it, which enter our body through the ears, nose, mouth, and for women - through the vagina. In it, unlike the anus, there is no locking sphincter, so liquid easily penetrates inside, and a thin swimsuit will not save you from this.

Within the city limits you can become infected with leptospirosis. It is carried by our “little brothers” - house rats.

In lakes and rivers outside the city limits, you can become infected from the feces of wild animals and waterfowl, as well as pick up an infection that gets into a lake or river with farm runoff. Controlled urban swimming areas are more secure.

Even small abrasions and cuts on the skin can be the gateway to infection.

The safest are mountain rivers, but they are very cold, with fast currents, swimming in them will not bring pleasure, and is fraught with hypothermia and injury.

What about the sea? It has a number of advantages:

the salt composition of moisture is almost identical to the plasma of our blood;
has bactericidal properties, so it is much more difficult to catch an infection in the sea than in a freshwater river or lake;
the density is higher, so it’s easier to stay afloat;
does not irritate the eyes.

Flaws:

for people living far from the sea, it is difficult to reach;
dangerous creatures live in it - poisonous jellyfish and fish;
it is not able to cope with all infections; it is quite possible to become infected with something or get an allergy.

What to do if there are continuous dangers around? Go to the pool.