Training in the pool is one of the most effective ways to lose weight. Doing water sports quickly and effectively corrects your figure without negatively affecting your health. The pool has a complex effect on the body, not only destroying fat deposits, but also improving the general condition.
Does the pool help you lose weight?
Scientifically proven weight loss workouts in the pool. Water creates high resistance, which increases muscle tension during standard movements. At the same time, the joints and spine receive minimal stress. This condition ensures the effect of staying in the pool without the risk of injury, regardless of whether the person can swim.
During a measured swim in the pool, it burns up to 600 kilocalories per hour. With intense exercise, that number can increase to 1, 000 calories. Regular training provides a positive effect after a month of swimming.
Swimming is not about gaining muscle. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally inflate powerful arms or torso while trying to lose weight.
Swimming is popular because of a number of advantages:
- fast body fat burning effect;
- strengthening the respiratory and cardiovascular systems;
- impact on almost all muscle groups;
- minimum number of contraindications;
- positively affects flexibility, definition and posture.
For weight loss, it is recommended to exercise in the pool 8 to 12 times a month.
The benefits of exercising for a weight loss pool
Swimming against being overweight is more effective for women than for men. Swimming pool workouts burn more calories than running. Depending on the style of swimming, it burns 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 in physical shape;
- acts as a massage.
To burn extra pounds, the water temperature in the pool should be between +24 and +28 degrees Celsius. You need to change styles during training. Before swimming, warm up: before immersion in water and after. In the initial phase, the training duration should be 30 minutes. In the future, classes will continue for 1 hour.
For weight loss, intense swimming is recommended - at the beginning of training, slowly and relaxing - at the end. After class, you should not eat food for an hour and a half to solidify the effect.
By training in the pool you can get the most out of combining swimming and water aerobics.
Best Exercise Sets
Basic
The basic weight loss complex consists of swimming and water gymnastics. Weight loss training for women and men is different. The following complex is intended for females:
- swimming by crawling for 10 minutes - warm-up phase;
- swimming without the help of legs 5 minutes - load on arms, shoulders, chest muscles;
- change of braces and crawl for 10 minutes - main phase;
- windsurfing 10 minutes - load on legs;
- swimming 10 minutes at increased speed - main stage;
- slow swimming 15 minutes in any style - the final stage for relaxation.
After swimming, water gymnastics or underwater steps are recommended.
Training for men is performed as follows:
- warm-up - 5 minutes;
- swimming in any style with increasing speed - 5 minutes;
- windsurfing using only legs - 10 minutes; back - 10 minutes;
- swimming with alternating accelerated and slowed pace - 15 minutes;
- slow relaxing swim in any style - 15 minutes.
The list of basic exercises for water gymnastics includes:
- jumping in the water;
- pool side jerks;
- running in the water.
Water aerobics is usually supervised by a trainer. Self-employment is not recommended even for experienced swimmers.
Belly for weight loss
A comprehensive program has been developed to remove fat deposits on the abdomen and hips, including:
- aquafitness;
- 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:
- running underwater, in the pool to the waist and above;
- pushing and pulling the swimming board with your hands while you are in the pool to your chest;
- back with legs.
Water aerobics provides the effect of energy loads. It is recommended with aquafitness or people who do not feel stress because of it. Water aerobics consists of a series of exercises:
- jumps in the water to the neck with straight hands - try to touch the palms with your fingernails;
- jumps in the water to the chest with legs wide apart - at the time of the jump the legs are joined, and when diving they are spread as wide as possible;
- Raises his legs to his chest in the server position on his back in the water.
Working on water consists of two main exercises. They are very effective, so they are recommended for almost all people who visit the pool:
- simultaneously raising the legs to the chest as they lie on their backs in the water with their arms outstretched along the body;
- raising his legs with a fitball clamped between them, leaning back with his hands to the side.
The number of repetitions for each exercise can be set individually. You need to walk in the water between exercises. This action relaxes the muscles and creates a massage effect.
Waist weight loss exercises are performed at depth without touching the bottom of the legs:
- turns of the upper body (at the time of movement, to maintain balance, you can press the leg to the chest);
- alternately raise your knees to your elbows, keeping your hands behind your head (performance is allowed while standing in the pool up to your chest and touching the bottom).
For maximum muscle development, it is recommended to do these exercises together.
For thin legs
Foot training in the pool has two phases. In the first phase, simple warm-up exercises are performed. The second phase involves a set of actions aimed directly at burning fat and training the muscles.
The warm-up phase is performed as follows:
- spreading and bringing the feet into the water, holding to the side;
- alternately swinging his legs forward, standing in the water; stairs in the water;
- bending the knees and lifting the toe to the buttocks in a standing position;
- jumping on 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 use:
- transverse 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 fitness can reduce the amount of exercise.
For weight loss buttocks
Exercises designed to lose weight on the buttocks work on the hips at the same time. Therefore, the complex of these body parts is similar. The training is performed in stages. First you need to enter the water to the chest, and then execute:
- alternating crossing of arms and legs while maintaining an even posture;
- jumping in place with arms raised.
Then the steps in water are performed. This exercise additionally trains the back muscles. The execution time is from 15 to 20 minutes. To solidify the effect, do:
- swing your legs sideways, standing in the water by the door;
- alternating leg raises back to buttocks;
- bike and scissors using noodles.
It is recommended to alternate these exercises with swimming. This sport is able to tighten the buttocks and hips on its own, creating beautiful relief and removing fat deposits.
To imprint the print
Abs are included in any exercise routine in the pool. The 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;
- body twisting;
- scissors, lying with your back on the water.
In the pool you can do almost all the same exercises used in standard ab training.
To achieve a high quality effect in a short period of time, you need to change 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 are performed that affect different muscle groups. The task of training is to tone the whole body. The exercises are performed in four phases:
- first phase- spreading and bringing straight arms in a standing position to the neck in the water in open palms, jumping on two legs for 2 minutes (alternately in several approaches);
- second phase- alternating leg raises at an angle of 45 degrees, resting the back to the side;
- third stage- jumping on one leg with the other leg raised and arms outstretched (legs alternate);
- fourth stage- knee flexion stretched forward, standing with the other leg at the bottom of the pool.
The above exercises can be followed by: torso turns, scissors, knee lift, swing.
In order to fight cellulite effectively, exercise in the water must alternate with swimming. It will take much more time to achieve a quality effect either by exercising or swimming.
Aqua aerobics
Water aerobics involves two phases: warm-up and main. The first phase consists of simple exercises:
- inhales and exhales with raised hands in a standing 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 must not fall below the water level;
- jumping out of the water;
- bend the knees by lifting to the buttocks.
The warm-up phase is mandatory before switching to the main. The second phase involves physically demanding exercises that can cause injuries if you skip warming up. The main exercises are:
- swing your legs up, sitting with your buttocks at the bottom of the pool with your water level up to your chest;
- squat jumps (performed at minimum depth);
- scissors with feet in deep water to chest;
- rotation of the waist in the water, holding to the side.
Walk in the water between exercises during rest. Standing still it can freeze. Aqua aerobics burns body fat three times a week.
Pool training is an effective weight loss method. Water activities include a series of exercises aimed at exercising the whole body. But in order to achieve maximum performance with minimal health risk, pool training should be performed strictly according to the instructions and under the supervision of a coach.