Swimming for weight loss is a great idea for everyone! Swimming improves the overall fitness of the body, speeds up the metabolism and is also fun. Check out the example training for beginners, learn about the training plan and find out why swimming can be an excellent slimming effort.

Swimmingis a sensational way toslimming- improving the figure and losing unnecessary kilograms. Swimming in the pool is a great choice, especially for beginners.

During swimming, the natural resistance for the muscles is water, which is a kind of "burden" for us. However, it does it in a pleasant way and does not threaten the good condition of the joints. This additional water obstruction increases muscle activation, and thus accelerates fat burning. A well-planned swimming workout can be pure pleasure.

Swimming for weight loss - benefits

In water, it is much more difficult to get injuries, strains or pain, therefore swimming training is especially recommended for beginners. During swimming training, we not only burn calories, but also strengthen muscles, improve endurance, condition and mobility of joints, because water facilitates movements that under normal conditions are difficult or even impossible to perform. Swimming improves blood circulation, de-stresses and delays the aging process of the body.

Check out a sample swimming training plan for beginners.

Don't miss :

  • 20-minute set of exercises in the pool
  • Aqua jogging, i.e. running in the water
  • AQUA AEROBIK or water gymnastics. Sample exercises
  • Aqua fitness - benefits, effects and sample exercises

Swimming for weight loss - training plan for beginners

Thanks to this slimming pool training, you will burn unnecessary kilograms, train your muscles, firm your skin and improve the slimness of your figure.

Training consists of two parts: water exercises and swimming. The first is to get the muscles used to exercise, the second to speed up the metabolism. For optimal results, do both parts one after the other.

Part I: Strengthening Training

  1. Warming up -do a few in the waterjumping and gentle swinging of the legs. To warm your hands, do a few back and forward arm turns. Keep your hips moving by circulating them in the water. You can grab the edge of the pool and move your legs in the water as if you were diving, quickly switching between them. Warming up shouldn't take long. Spend up to 5 minutes on it.
  2. Side-to-side swings for buttocks and leg muscles -stand at the edge of the pool or grab the railing. Swing your leg to the side, no higher than your hip height. Try to overcome the resistance of the water fairly quickly, then the load will be greater. Swings should be performed once for one leg and the other.
  3. Backward leg swings for buttocks and leg muscles- grab the edge of the pool and swing your legs backwards alternately. Try not to bend the lumbar region too much. The toes of the feet should be pinched.
  4. Abdominal March -Stand in the water so that you can breathe calmly, but that the water covers you up to your shoulders. Walk briskly through the water, lifting your knees high and waving your arms vigorously.
  5. Circulation of the arms forward for the muscles of the arms and upper back- perform a gentle and quick circulation of the straightened arms forward. Make small circles and do it as quickly as possible.
  6. Backward circles for the shoulder and upper back muscles -make large circles with your arms backwards.
  7. Swing your legs forward for the muscles of your legs and abdomen -lean your back against the edge of the pool and lift your straight legs forward alternately. The toes of the feet should be pinched.
  8. Jumping for the leg muscles -perform a series of jumps moving your legs outwards and bringing them inwards. The movement of the legs is to resemble jumping jacks.
  9. Jumpers for the leg, arm and chest muscles- perform jumps as in the above exercise and join the arms, which, together with the legs, open outwards and join in front of you. myself. Keep the inside of your hands towards you as if you would like to clap.
ExerciseSerieRepetitions
side-to-side swing310 on each side
backward swing of the legs312
march330 seconds
circling your arms forward320
circling your shoulders back320
forward leg swing312
jumping310
pajacyki310

Do the exercises one after the other. 8 exercises make up one circuit, make 3 circuits in total. Rest for 1 minute between circuits and 10 seconds between exercises. There is no rest during exercise!

If you find it difficult to remember the above number of series and repetitions, you can do this workout as many as 15 repetitions per exercise.

This will be useful to you

Swimming for weight loss - training rules

Any effort in the water can be a weight loss training if we follow these essential tips:

  1. If you are swimming in your chosen swimming style: butterfly, backstroke, breaststroke or freestyle, make sure your swimming pace is variable. In this way, you will perform the training on the basis of intervals that are great for slimming.
  2. Choose a swimming pool for training, where the water has a much lower temperature than in other sectors (approx. 25 degrees C). Swimming in cold water speeds up the metabolism, which can be an additional stimulus in the fight against excess kilograms.
  3. Avoid standing or sitting in one place. Try to move a lot in the water. Just entering the pool is not enough to lose weight.

If you can't swim any style, only do the first part of your beginner training. It can also be performed by people of any advancement level in order to warm up or diversify the training.

Part II: Cardio Training

Add swimming to your pool exercises. You can do them after your strengthening workout, before or separately. The best way to burn fat will be interval training in the pool, because it will speed up your metabolism and contribute to the loss of unnecessary kilograms.

Rules

  • Swim halfway through the pool as fast as you can, while the other half at a slow, easy pace. Below you will find a plan for a slimming pool training.
  • Repeat this training as many times as your physical condition will allow. One such training session is recommended for beginners. After a long practice, you can increase the intensity of your training.

Training plan

  1. Frog swimming - 2 variable intensity pools
  2. Rest - 1 minute.
  3. Back swimming - 2 variable intensity pools.
  4. Rest - 1 minute.

Category:

ABC of exercises