Training in the pool is one of the most effective ways to lose weight. Doing water sports quickly and effectively corrects your figure without adversely affecting your health. The pool has a complex effect on the body, not only destroying fat deposits, but also improving the overall condition.
Does the pool help you lose weight?
Scientifically proven weight loss pool workouts. Water creates high resistance, which increases muscle tension during standard movements. At the same time, the joints and spine receive minimal stress. This condition guarantees the effect of being in the pool without the risk of injury, regardless of whether the person can swim.
During a measured swim in the pool, up to 600 kilocalories are burned per hour. During intense exercise, this figure can be increased to 1000 kcal. Regular training provides a positive effect after a month in the pool.
Swimming is not about muscle gain. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally pump powerful arms or torso while trying to lose weight.
Swimming is popular because of a number of advantages:
- fast effect of burning fat;
- strengthening the respiratory and cardiovascular systems;
- effect on almost all muscle groups;
- minimum number of contraindications;
- has a positive effect on flexibility, definition and posture.
For weight loss it is recommended to exercise in the pool 8 to 12 times a month.
Benefits of pool weight loss training
Swimming against being overweight is more effective for women than for men. Swimming pool exercises use more calories than running. Depending on the style of swimming, the following is burned per hour of the lesson:
- 500 kilocalories - rabbit;
- 520 kilocalories - breast;
- 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 physically fit;
- has a massage effect.
To burn excess weight, the water temperature in the pool should be between +24 and +28 degrees Celsius. You need to alternate styles during training. Before swimming, you need to warm up: before immersion in water and after. In the initial stage, the duration of the training should be 30 minutes. In the future, the lesson time will be increased to 1 hour.
For weight loss it is recommended to swim intensely - at the beginning of the workout, slowly and relaxing - at the end. After an hour you should not eat food for an hour and a half to consolidate the effect.
You can get the most out of your pool workout by combining swimming and water aerobics.
The best set of exercises
Basic
The main weight loss complex consists of swimming and water gymnastics. Weight loss training for women and men is different. The following complex is provided for women:
- swimming with crawling for 10 minutes - warm-up stage;
- swimming without legs for 5 minutes - load on the arms, shoulders, chest muscles;
- alternating bracket and crawling for 10 minutes - the main scene;
- swimming with a board for 10 minutes - loading the legs;
- swimming for 10 minutes at increasing speed - main stage;
- Slow swimming for 15 minutes in any style - the last stage of relaxation.
After swimming, it is recommended to do water gymnastics or perform steps underwater.
Training for men is as follows:
- warm-up - 5 minutes;
- swimming in any style with increasing speed - 5 minutes;
- swimming on a board with your feet only - 10 minutes; back - 10 minutes;
- swimming with alternating fast and slow pace - 15 minutes;
- slow relaxing swim in any style - 15 minutes.
The list of basic exercises for water gymnastics includes:
- jumping into water;
- shaking on the side of the pool;
- flowing in water.
Water aerobics is usually controlled by a trainer. Self-training is not recommended even for experienced swimmers.
Belly for weight loss
A comprehensive program to remove belly and side fat has been developed, including:
- aqua fitness;
- water aerobics;
- ab exercises;
- waist exercises.
Aquafitness additionally makes the skin more elastic. This feature minimizes the risk of stretch marks after burning overweight. Aquafitness includes the following exercises:
- jogging underwater, in the pool to the waist and up;
- pushing and pulling the swimming board with your hands while you are in the pool next to your chest;
- back with legs.
Water aerobics provides the effect of strength training. It is recommended in addition to aqua fitness or people who do not experience stress from it. Water aerobics consists of a set of exercises:
- jumps in water to the neck with straight hands - try to touch your palms with your fingers;
- jumps in water to the chest with legs wide apart - at the time of the jump the legs are gathered and when diving they are unfolded as wide as possible;
- Raises his legs to his chest in the servant's position on his back in the water.
Working on water includes two main exercises. They are highly effective, so they are recommended for almost all people visiting the pool:
- simultaneously lifting the legs to the chest while lying on your back in the water with arms outstretched over the body;
- lifting the legs with a fitball, pressed between them, leaning back with his hands to the side.
The number of repetitions for each exercise is adjusted individually. Between exercises you should walk in the water. This action relaxes the muscles and creates a massage effect.
Waist slimming exercises are performed in depth without touching the lower legs:
- rotations of the upper body (at the time of movement, to maintain balance, you can press your legs to your chest);
- alternate lifting your knees to your elbows, keeping your hands behind your head (allowed to perform while standing in the pool next to your chest and touching the bottom).
For maximum muscle development, it is recommended to do the listed exercises together.
For thin legs
There are two stages to leg training in the pool. In the first stage, simple warm-up exercises are performed. The second stage involves a set of actions aimed directly at burning fat and training the muscles.
The warm-up step is performed as follows:
- spreading and placing your feet in the water, sticking to the side
- alternate swinging legs forward, standing in the water; steps in the water;
- bending the knee and lifting the finger to the buttocks in an upright position;
- jump two legs back and forth.
These warm-up exercises are performed for 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 muscle training apply:
- cross step with high intensity;
- high jumps in place;
- side stretching.
The optimal number of repetitions for each exercise is 20 times. People with poor physical shape can reduce the amount of exercise.
For slimming the buttocks
Exercises designed to thin the buttocks work simultaneously on the hips. Therefore, the complex for these parts of the body is similar. The training is carried out in stages. You must first enter the water next to your chest and then do:
- alternating crossing of arms and legs, while maintaining an even 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 from 15 to 20 minutes. To consolidate the effect, do:
- move your legs to the side, standing in the water next to your neck;
- alternate lifting the legs back to the buttocks;
- bike and scissors using noodles.
It is recommended to alternate the listed exercises with swimming. This sport is able to tighten the buttocks and thighs on its own, forming a beautiful relief and removing fat deposits.
For embossing
Abs are included in every pool workout routine. The abdominal muscles have great endurance, so you need to train more often than others. To eliminate body fat and prevent its formation, the following exercises are performed:
- lifting straight legs at an angle;
- body twisting;
- scissors lying with their backs to the water.
In the pool you can do almost all the same exercises that are used in a standard ab workout.
In order to get a high quality effect in a short period of time, it is necessary to alternate the pace when performing the same actions from fast to slow and vice versa.
Anti-cellulite
In the presence of cellulite, a set of exercises is performed that affect different muscle groups. The task of training is to tone the whole body. The exercises are performed in four stages:
- first stage- lifting and bringing upright arms in an upright position to the neck in water with open palms, jumping in place on two legs for 2 minutes (alternating in several approaches);
- second stage- alternative leg raises at an angle of 45 degrees, relaxing the back to the side;
- third stage- jumping on one leg with the other leg raised and arms outstretched (legs change sequentially);
- fourth stage- bend the knee stretched forward, standing with the other foot at the bottom of the pool.
The listed exercises can be accompanied by: torso rotations, scissors, knee lifting, swings.
To effectively fight cellulite, exercise in water should be alternated with swimming. It will take much longer to get a quality effect using either exercise or swimming.
Aqua aerobics
Water aerobics includes two stages: warm-up and basic. The first stage consists of simple exercises:
- inhale and exhale with arms raised in an upright position in the water;
- mill with the help of hands with movements in different directions (hands are completely in the water);
- bends in different directions - the neck should not fall below the water level;
- jumping out of the water;
- bend the knee with lifting to the buttocks.
The warm-up phase is mandatory before moving on to the main one. The second phase includes physically challenging exercises that can be injured if you miss the warm-up. The main exercises are:
- turn your legs up, sitting with your ass at the bottom of the pool with the water level to your chest;
- jumps in squat water (performed at minimum depth);
- scissors with legs in deep water to the chest;
- Rotate the waist in the water, sticking to the side.
Walk in water between exercises during rest. Standing can still freeze. Aqua aerobics burns body fat three times a week.
Exercising in the pool is an effective method for losing weight. Water activities include a set of exercises aimed at training the whole body. But for maximum effect with minimal health risk, training in the pool should be performed strictly in accordance with the instructions and under the supervision of a coach.