Wondering how to lose weight while having fun? Choose swimming! It's a fun way to lose weight, and what's more - regular exercise in the pool will strengthen your spine. Doggy, frog, crawl, backstroke and the most difficult to master butterfly style - each of them is great at developing and shaping the body and burning calories. Losing weight in the swimming pool will also be accelerated by proper exercise.

Contents:

  1. Swimming - perfect for slimming!
  2. How many calories will you lose while swimming?
  3. Rules for losing weight at the pool
  4. Examples of weight loss exercises in the pool

Swimmingandswimming exercisesare great forslimming . In the water, the body becomes lighter and you can perform movements that are difficult in the natural environment. Water creates a lot of resistance, overcoming it requires a lot of strength, but also precise movements. That is why you do not achieve dizzying speeds while swimming, but you develop muscle strength and your body takes on a harmonious shape.

Swimming - perfect for slimming!

According to the US Fitness Association (USWFA), swimming offers more he alth benefits than many sports. Half an hour of swimming uses more fat than the same effort on land. Why is this happening?

Swimming in the pool is an ideal effort for people who sit for hours in front of the computer and a relief for their tormented immobility, aching spines.

Movements in water require more energy and harder work of muscles, which causes the body's metabolic changes to intensify. After about 20 minutes of training, the body begins to draw the energy it needs to work from the stored fat. Thanks to this, we lose kilograms!

What's more, swimming improves blood circulation and helps to get rid of subcutaneous fat, which is responsible for cellulite. After a few weeks of regular exercise in the pool, you can be sure that the unsightly dimples on your thighs and buttocks will disappear, your skin will be smoother and firmer.

How many calories will you lose while swimming?

The amount of fat lost while swimming depends on the distance traveled, the total training time (training volume) and the number of breaks, intensityswimming, style (crawl is the most effective), body weight, and even the water temperature (the colder, the more calories you lose).

  • 1 hour of intensive crawling while weighing 60 kg is an energy expenditure of approx. 600 kcal
  • 1 hour of recreational swimming weighing 60 kg is an energy expenditure of approx. 360 kcal
  • 1 hour of backstroke, weighing 60 kg - it's about 290 kcal less
  • 1 hour of aerobic exercise in water causes a loss of 400-700 kcal

And how many calories can you burn during 10 minutes of swimming?

  • 10 minutes butterfly style - 150 kcal
  • 10 minutes crawl - 100 kcal
  • 10 minutes backstroke - 80 kcal
  • 10 minutes breaststroke - 60 kcal

Check: How to burn 300, 500 and 1000 kcal? Examples of exercise and activity

Rules for losing weight at the pool

While swimming, you mainly use your upper body, which improves heart condition, but also firms the breasts and improves the appearance of the cleavage. So if you want to lose weight by summer and you have a swimming pool close to your home, use it for daily training. The key is to swim vigorously and for a long time to burn the calories.

1. Start with 10 to 20 minutes of sessions three days a week.Gradually build up to 30 to 45 minutes of sessions five to seven days a week. By gradually increasing the time, you can prevent injury and fatigue.2. The more you diversify your swimming, the more you lose weight.You can swim in two styles, you can use a swim board and buoyancy tube. According to Shapefit.com, slower swimming burns body fat, fast swimming for 20 to 30 minutes will not only burn a lot of calories, but also increase metabolism for several hours.

See also: Swimming styles - 5 most popular swimming techniques and their benefits3. Do not overeat after training.Research by scientists shows that low water temperature in the pool greatly increases the appetite. So let's have yogurt and fruit prepared so as not to eat the contents of the refrigerator. Only Michael Phelps can afford to eat 12,000,000. calories every day, but he spends 5 hours in the water every day.

Read also: What exercises will speed up your weight loss best?

Examples of weight loss exercises in the pool

1. To strengthen the muscles of the thighs and arms: marching in the water

Dive up to your neck in the water and try to run or walk with your knees up high. At the same time, swing your arms bent at your elbows, just like sprinters do. This exercise prepares the body for effort, stimulates itwork of the heart and respiratory system.2. Modeling the buttocks by swinging the legs

Stand sideways to the edge of the pool, grab it with your hand. Then visit the side of the leg. It will be a bit like moving in a slow motion movie. You need to tense your abdominal muscles with this exercise. After 10 repetitions - change leg.

3. A flat stomach and a narrow waist to lift the legs

With your back to the pool wall, grab the edge of the pool with your hands. So suspended - lift straight or legs up. Do 10 repetitions. To slim your waist, move your bent legs to the sides without taking your back off the wall; do 10 times.4. Shapely jumping legs

Standing in the water up to the neck - swing the pendulum from foot to foot or jump the rompers. Remember to straighten your knee while jumping. Do 20 jumps, repeat in 2 series or 20 jumps.

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Aquaaerobics for everyone

This activity is for everyone - it does not require super-condition, young age or a slim figure. Just 30 minutes of exercise will burn 350 kcal, which is the equivalent of the caloric value of a Wuzetka cookie, ½ of a medium pizza or a hot dog with cola. And that's ATTENTION! Even if you can't swim.

Check also: Aqua zumba, or zumba in water - what are the effects?

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