Pool workouts are one of the most effective ways to combat excess weight. The practice of water sports corrects your figure quickly and effectively without negatively affecting your health. The pool has a complex effect on the body, not only destroys fat deposits, but also improves the general condition.
Does the pool help you lose weight?
Scientifically Proven Pool Weight Loss Workouts. Water creates high resistance, which increases muscle tension during standard movements. At the same time, the joints and the spine receive minimal stress. This condition ensures the effect of being in the pool without risk of injury, regardless of whether the person knows how to swim.
During a measured swim in the pool, up to 600 kilocalories are burned for one hour. With intense exercise, this figure can be increased to 1000 kcal. Regular training provides a positive effect after a month of swimming.
Swimming does not apply to gaining muscle mass. This sport tones the muscles and gives them resistance. Therefore, it is almost impossible to accidentally inflate powerful arms or torso while trying to lose weight.
Swimming is popular due to several advantages:
- fast effect of burning body fat;
- strengthen the respiratory and cardiovascular systems;
- impact on almost all muscle groups;
- minimum number of contraindications;
- has a positive effect on flexibility, definition and posture.
To lose weight, it is recommended to exercise in the pool 8 to 12 times a month.
Benefits of weight loss training in the pool
Swimming against excess weight is more effective for women than for men. Exercising in the pool consumes more calories than running. Depending on the swimming style, the following are burned per lesson hour:
- 500 kilocalories - rabbit;
- 520 kilocalories - breaststroke;
- 560 kilocalories - in the back;
- 570 kcal - butterfly.
In addition to destroying body fat, swimming:
- prevents the development of flat feet;
- stimulates lung function;
- keeps women's physical fitness in position;
- has a massage effect.
To burn excess weight, the water temperature in the pool must be between +24 and +28 degrees Celsius. During training, you need to alternate styles. Before swimming, 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 class time increases to 1 hour.
To lose weight, we recommend intensive swimming, at the beginning of training, slow and relaxing, at the end. After class, 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 sets of exercises
Basic
The basic slimming complex consists of swimming and water gymnastics. Weight loss training for women and men is different. For the female sex, the following complex is provided:
- crawl swimming for 10 minutes - warm-up stage;
- swimming without legs for 5 minutes - load on arms, shoulders, pectoral muscles;
- alternating corset and drag for 10 minutes - the main stage;
- swim with a board for 10 minutes - load on the legs;
- swim for 10 minutes with increasing speed - main stage;
- swimming slowly for 15 minutes in any style: the final stage for relaxation.
After swimming, it is recommended to do water gymnastics or do steps underwater.
Training for men is carried out as follows:
- warm-up - 5 minutes;
- swim in any style with increasing speed: 5 minutes;
- foot-only swim board - 10 minutes; back - 10 minutes;
- swimming alternating fast and slow tempo - 15 minutes;
- slow relaxing swim in any style: 15 minutes.
The list of basic water gymnastics exercises includes:
- jumping into the water;
- shakes off the edge of the pool;
- running in the water.
Water aerobics are generally supervised by a trainer. Self-practice is not recommended even for experienced swimmers.
Slimming belly
A comprehensive program has been developed to remove fat deposits on the abdomen and sides, including:
- aquafitness;
- water aerobics;
- abdominal exercises;
- waist exercises.
Aquafitness also makes the skin more elastic. This feature minimizes the risk of stretch marks after burning off excess weight. Aquafitness includes the following exercises:
- jogging under the water, being in the pool up to the waist and above;
- push and pull the swim board with your hands while in the pool up to your chest;
- back to legs.
Water aerobics provide the effect of power loads. It is recommended in addition to aquafitness, or people who do not feel the stress of it. Water aerobics consist of a series of exercises:
- jumps into the water up to his neck with his arms outstretched; you should try to touch the palms of your hands with your toes;
- jumps into the water to the chest with legs wide apart; at the moment of the jump, the legs are brought together and, when diving, they are extended as much as possible;
- Raise your legs up to your chest in the henchman position on your back in the water.
The aquatic abs workout includes two main exercises. They are very effective, so they are recommended for almost everyone who visits the pool:
- simultaneous raising of the legs towards the chest in a supine position in the water with the arms extended along the body;
- lifting the legs with a fitball held between them, leaning back with the hands at the sides.
The number of repetitions of each exercise can be 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:
- twists of the upper body (at the moment of movement, to maintain balance, you can press the leg against the chest);
- alternate raises of the knees to the elbows, holding the hands behind the head (allowed to perform while standing in the pool to the chest and touching the bottom)
To maximize muscle development, it is recommended to do the exercises listed together.
For slim legs
Pool leg training has two stages. In the first stage, simple warm-up exercises are carried out. The second stage includes a set of actions aimed directly at burning fat and training muscles.
The heating stage is carried out according to the following scheme:
- extending and bringing the feet together in the water, holding on to the side;
- alternate legs swinging forward, standing in the water; steps in the water;
- bending the knee and lifting the toe towards the buttocks while standing;
- jumping on two legs back and forth.
These warm-up exercises are done 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:
- high intensity crossover step;
- jumps high instead;
- stretching out with his side.
The optimal number of repetitions for each exercise is 20 times. People in poor physical condition can reduce the amount of exercise.
To slim buttocks
Exercises designed to slim the buttocks work on the hips at the same time. Therefore, the complex of these parts of the body is similar. Training is done in stages. You must first enter the water up to your chest and then run:
- alternate crossing arms and legs while maintaining a uniform posture;
- leaping into place with arms raised.
Then the steps are performed in the water. This exercise also trains your back muscles. Run time is 15-20 minutes. To consolidate the effect, do:
- balances the legs with one side, standing in the water up to the neck;
- alternate leg is raised toward buttocks;
- bicycle and scissors with noodles.
It is recommended to alternate the exercises listed with swimming. This sport manages to independently tighten the buttocks and hips, forming a nice relief and eliminating fat deposits.
For printing on press
Abs are included in any pool workout routine. The abdominal muscles have great resistance, so they must be trained more frequently than others. To eliminate and prevent body fat, the following exercises are performed:
- lifting straight legs at an angle;
- twisting the body;
- scissors, lying with his back in the water.
In the pool, you can do almost all of the same exercises that are used in standard abs workouts.
To get a high-quality effect in a short period of time, it is necessary to alternate 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 carried out in four stages:
- first stage- lifting and bringing the arms straight into a standing position up to the neck in the water with the palms spread, jumping in place on two legs for 2 minutes (alternatingin various approaches);
- second stage- the alternate leg is raised at an angle of 45 degrees, resting the back on the side;
- third stage- jump on one leg with the other leg raised and arms extended (the legs alternately change);
- fourth stage- knee flexion extended forward, standing with the other foot on the bottom of the pool.
The exercises listed can be accompanied by: torso twists, scissors, knee raises, swings.
To effectively combat cellulite, exercise in water should be alternated with swimming. It will take much longer to get a quality effect with exercise or swimming.
Water aerobics
Water aerobics includes two stages: warm-up and main. The first stage consists of simple exercises:
- inhale and exhale with arms raised in a standing position in the water;
- a mill with the help of hands with movements in different directions (the hands are completely in the water);
- bends in different directions: the neck should not drop below the water level;
- jumping out of the water;
- flexing the knee with a lift of the buttocks.
The warm-up phase is mandatory before moving on to the main one. The second stage includes physically challenging exercises that can be injured if you skip the warm-up. The main exercises are:
- move your legs up, sitting with your buttocks on the bottom of the pool with the water level up to your chest;
- jumps into the water from a squat (performed at minimum depth);
- scissors with feet in chest deep water;
- waist rotation in the water, holding on to the side.
Walk in the water between exercises during the break. Being still can freeze. Water aerobics burn body fat three times a week.
Exercising in the pool is an effective method of losing weight. Water activities include a series of exercises aimed at exercising the whole body. But for maximum effect with minimum health risk, pool training must be performed strictly according to instructions and under the supervision of a coach.