Swimming for weight loss
Diet Weight Loss / / April 07, 2016
Swimming - ideal training
In order to get rid of a few extra kilos, only one - a good swim.
Why swim?And because swimming - it is an ideal workout.It does not give dangerous static loads and very carefully refers to the joints.Forced to work many muscles and strengthens the cardiovascular, lymphatic and autonomic system.It stimulates the exchange of gases in the lungs and enhances immunity.And yet, it is very nice, replaces massage parlors, especially when it comes to seawater, with its high concentration of natural salts.But most importantly - swimming suits to lose weight and get a lot of fun at the same time.
rumored that swimming, to lose weight is not possible.But experts say that within half an hour of swimming burns up to 400 calories and the metabolism is accelerated by half.So swimmers spend 25% more energy than the runners, of course, if swimmers, rather than drifting buoys.
If you swim a little better than the ax and the task to hold out on the water at least half an hour for you from the category of "Mission Impossible", then do not be discouraged!Take advantage of the circumstances and instead allow their muscles to simply soak in the water, learn how to operate them at full speed.
Arm ball, inflatable mattress or a circle - in short, that will allow you to not be afraid to go to the bottom regardless of how tired you are or how far from shore have appeared.In the early days of training start a swim at least half an hour, and gradually bring it up to 45-60 minutes.
first 5 minutes, just move in the water to warm up, and then grab for his inflatable equipment and start working feet.The scheme is as follows: 5 minutes kicking motion, simulating crawl, 2 minutes rest, 5 minutes simulate Brass, 2 minutes rest.Kroll you will work the quadriceps, hamstrings and glutes, and breaststroke allows to tone the inner and the side surface of the legs.Last, you will be especially helpful if you are familiar with cellulite is not hearsay.Of course, the "rest" does not mean that you are entitled to relax and drift: simply the intensity of the workout can reduce and begin to move in the usual for you swimming pace.
Plus put a task to learn to swim longer than you are able to start training.Gradually increase the distance, moving at a slow speed.Practice has proved that we are capable of more than themselves by themselves forward.We just had never occurred to at least try to improve their athletic performance.
Use the time at the resort as a great opportunity not only to relax but also to please themselves noticeably stroyneyuschey figure.And before holiday work out in the pool, prepare your body for more intense loads, the more that your possibilities are unlimited reservoir.Tired of swimming - collect company and go play water polo.Or go into the water up to his chest and trying to make a run.From the classic races in the fresh air, too, should not refuse.10-15 minutes of light jogging before breakfast accelerate the metabolism, so that after such a charge can give yourself a table indulgence.Just remember that to go swimming is no good with a full stomach: the water exerts pressure on the abdomen, so between the swim and food intake should be at least an hour.
If the task is to lose weight in front of you, then make sure to it that during exercise the pulse rate you was 130-160 beats per minute.When the intensity of 60-70% of the maximum (defined by this index on sensations) per hour you can get rid of 450-800 calories.If you know how to swim the crawl, then change the style of swimming every 100-200 meters, which will result in a tone all muscle groups of the legs, back, chest.If the water you feel confident, then it's time to improve their swimming skills.Ideally, it is necessary to schedule two "serious" swim in the day: the first (morning) - sprint, and the second (evening) - at a great distance.In the morning, after a 10-minute warm-up at an average pace, try to swim the 50-meter distance at the limit of their capabilities.Then, slowly, overcome about 200 meters and repeat the 50-meter sprint.Perform this cycle 2-4 times.
evening, depending on your abilities, try to overcome distance, focusing on indicators: 1-1,5 km in a decent pace that does not allow you to surrender before the time, but at the same time and not to relax.In the time indicator it will take at least 40 minutes - moreover it is necessary to sail at an average speed.If you are tired, take a break for a minute or two, turned over on his back and catch your breath, and then again gaining momentum.
If the fight against cellulite is a high priority for you, use the occasion to arrange a massage with water.To do this, you will need either an inflatable equipment or pier or platform holding you would be able to work intensively feet.Focus on breeding straightened leg to the side, but do not forget about imitation rabbit - still does not hurt the buttocks portion of a massage. Mission possible!