Swimming pool training is one of the most effective ways to lose weight. Doing water sports quickly and effectively corrects your figure without harming your health. The swimming pool has a complex effect on the body, not only destroying fatty deposits, but also improving the general condition.
Does the swimming pool help you lose weight?
Scientifically proven pool slimming training. Water creates high resistance, which increases muscle tension during standard movements. At the same time, the joints and the spine receive minimal stress. This condition results in being in the pool without risk of injury, whether the person can swim or not.
During a measured swim in the pool, up to 600 kilocalories are burned for one hour. With intense exercise, this figure can be increased to 1000 kcal. Regular training has a positive effect after a month in the pool.
Swimming is not applicable to muscle gain. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally pump strong arms or torso while trying to lose weight.
Swimming is popular due to a number of advantages:
- rapid effect of burning body fat;
- strengthening of the respiratory and cardiovascular systems;
- impact on almost all muscle groups;
- minimum number of contraindications;
- has a positive effect on flexibility, definition and posture.
To lose weight, it is recommended to exercise in the swimming pool 8-12 times a month.
Benefits of slimming pool training
Swimming for excess weight is more effective for women than for men. Pool workouts use more calories than running. Depending on the swimming style, the following is burned per lesson hour:
- 500 kilocalories - rabbit;
- 520 kilocalories - brew;
- 560 kilocalories - on the back;
- 570 kcal - butterfly.
In addition to destroying body fat, swimming:
- prevents the development of flat feet;
- stimulates lung function;
- keeps women in physical condition;
- has a massaging effect.
To burn excess weight, the water temperature in the pool should be between +24 and +28 degrees Celsius. During training you need to alternate styles. Before swimming, you must warm up: before immersion in water, and after. At the initial stage, the duration of training should be 30 minutes. In the future, class time is reduced to 1 hour.
To lose weight it is recommended to swim intensely - at the start of training, slowly and relaxing - at the end. After classes, you should not eat food for an hour and a half to consolidate the effect.
You can get the most out of your pool training by combining swimming and aqua aerobics.
The best sets of exercises
Basic
The basic slimming complex includes swimming and water gymnastics. Weight loss training for women and men is different. The following complex is provided for the female sex:
- crawl swimming for 10 minutes - warm-up phase;
- swim without the help of the legs for 5 minutes - load on the arms, shoulders, pectoral muscles;
- alternating hug and crawl for 10 minutes - the main stage;
- swim with a board for 10 minutes - load on the legs;
- swim for 10 minutes with increasing speed - main stage;
- Slow swim for 15 minutes in any style - the last step in relaxation.
After swimming, it is recommended to do water gymnastics or take steps underwater.
The training for men is as follows:
- warm-up - 5 minutes;
- swim in any style with increasing speed - 5 minutes;
- board swimming using only the legs - 10 minutes; back - 10 minutes;
- swimming with alternating accelerated and slowed tempo - 15 minutes;
- slow and relaxing swim in any style - 15 minutes.
The list of basic water gymnastics exercises includes:
- jump into the water;
- shake from the side of the pool;
- running in the water.
Aquatic aerobics is usually supervised by a trainer. Self-practice is not recommended even for experienced swimmers.
Slimming stomach
A comprehensive program has been developed to remove fatty deposits on the abdomen and sides, including:
- aquafitness;
- aquagym;
- ab exercises;
- size exercises.
Aquafitness also makes the skin more elastic. This feature minimizes the risk of stretch marks after burning excess weight. Aquafitness includes the following exercises:
- jogging underwater, being in the pool waist-deep and above;
- push and pull the swim board with your hands in the pool up to your chest;
- back with the legs.
Water aerobics provide the effect of power loads. It is recommended as a complement to aquafitness, or to people who do not feel the stress. Water aerobics consists of a series of exercises:
- jump up to your neck in water with outstretched arms - try touching your palms with your toes;
- jumps into the water up to the chest with the legs apart - at the time of the jump the legs are brought together and when diving they are as wide apart as possible;
- Raise your legs to your chest in the backhand henchman position in the water.
The water work consists of two main exercises. They are very effective, so they are recommended for almost everyone who visits the pool:
- simultaneous elevation of the legs to the chest supine in the water with the arms extended at the sides of the body;
- lifting the legs up with a fitball tight between them, leaning back with the hands to the side.
The number of repetitions for each exercise is individually adjustable. Between exercises, you must walk in the water. This action relaxes the muscles and creates a massaging effect.
Waist slimming exercises are performed in depth without touching the lower legs:
- upper body turns (during movement, to maintain balance, you can press your leg against your chest);
- alternate knees up to elbows, holding hands behind head (it is allowed to play standing in the pool up to chest and touching bottom)
To maximize muscle development, it is recommended that you do the exercises listed together.
For thin legs
Leg training in a swimming pool has two stages. In the first step, simple warm-up exercises are performed. The second step involves a set of actions aimed directly at burning fat and training muscles.
The warm-up phase is as follows:
- spreading out and bringing the feet into the water, standing on the side;
- alternate legs swinging forward, standing in water; steps in water;
- bend the knee and raise the toe up to the buttocks while standing;
- jumping on two legs forward and back.
These warm-up exercises last 5 minutes. They can also be used in a training program. To do this, you need to increase the number of repetitions and the duration of each action.
For complex strength training, apply:
- not high intensity crossover;
- high jumps in place;
- stretch with one side.
The optimal number of repetitions for each exercise is 20 times. People in poor physical shape can reduce the amount of exercise.
For thin buttocks
Exercises designed to slim the buttocks work simultaneously on the hips. Therefore, the complex of these parts of the body is similar. The training takes place in stages. You must first enter the water up to your chest, then run:
- alternate crossing of arms and legs while maintaining uniform posture;
- jumping in place with arms raised.
Then steps in the water are performed. This exercise additionally trains the back muscles. The duration of the execution is 15 to 20 minutes. To consolidate the effect, do:
- swing your legs with one side, standing in the water up to your neck;
- the alternate leg lifts towards the buttocks;
- bike and scissors using noodles.
It is recommended to alternate the exercises listed with swimming. This sport is able to independently tighten the buttocks and hips, forming a beautiful relief and eliminating fatty deposits.
For embossing press
Abs are included in any pool workout routine. Abdominal muscles have great endurance, so they need to be trained more often than others. To remove body fat and prevent its formation, the following exercises are performed:
- raising straight legs at an angle;
- twisting the body;
- scissors, lying with your back on the water.
In the pool you can do almost all of the same exercises that are used in standard ab work
To achieve a high quality effect in a short period of time, it is necessary to alternate the tempo when performing the same actions from fast to slow, and vice versa.
Anti-cellulite
In the presence of cellulite, a series of exercises is performed which affects different muscle groups. The task of training is to tone the whole body. The exercises take place in four stages:
- first step- spread and bring straight arms to a standing position up to the neck in the water with open palms, jump in place on two legs for 2 minutes (alternatingseveral approaches);
- second step- the alternate leg rises at an angle of 45 degrees, leaning against the side;
- step three- jump on one leg with the other leg raised and arms outstretched (legs change alternately);
- step four- bend the knee straight forward, standing with the other foot at the bottom of the pool.
The exercises listed may be accompanied by: torso turns, scissors, knee pads, swings.
To fight effectively against cellulite, exercise in water should be alternated with swimming. It will take much longer to achieve a quality effect while exercising or swimming.
Aquagym
Aquatic aerobics has two stages: the warm-up and the main one. The first step consists of simple exercises:
- inhale and exhale with arms raised while standing in the water;
- a mill using hands with movements in different directions (the hands are completely in the water);
- bends in different directions - the neck should not fall below the water level;
- jump out of the water;
- bend the knee while lifting the buttocks.
The warm-up phase is mandatory before moving on to the main phase. The second phase involves physically challenging exercises that can cause injury if you skip the warm-up. The main exercises are:
- swing your legs, sitting with your buttocks at the bottom of the pool with the water level up to your chest;
- jump into the water from a squat (performed at minimum depth);
- scissors with feet in deep water up to the chest;
- waist rotation in the water, standing sideways.
Walk in the water between exercises while at rest. Standing still can freeze. Water aerobics burns body fat three times a week.
Swimming pool training is an effective method to fight against excess weight. Aquatic activities include a series of exercises aimed at working the whole body. But for maximum effect with minimum health risk, swimming pool training should be carried out strictly according to the instructions and under the supervision of a trainer.