These are the best swimming exercises to lose weight
Swimming is a complete, intense and low impact aerobic sport due to the shock-absorbing action of the water. Swimming can burn a lot of calories. Take note of these swimming exercises with which you will lose weight almost without realizing it.
Swimming training is a great option to remove fat, strengthen the whole musculature and feel in full shape. Arms, legs, and wood? regulating your movements so that your muscles work together in the water is the secret of this sport that can be practiced by anyone adjusted to their own physical condition.
Swimming involves cardiovascular exercise that increases lung capacity, strength and endurance. If you want to lose weight by swimming, combine different styles, alternate different stroke rhythms and also intersperse some exercise that makes the training more entertaining. Evidently control your breathing to the limit and respect the rest times.
Swimming weight loss training routines
An hour of swimming can mean a calorific expenditure that reaches or exceeds four hundred calories. It all depends on the way you swim and the care and intensity you apply to each session. If your goal is to swim to lose weight in a healthy way and eliminate certain kilograms by swimming, try one of these 3 training proposals:
Swimming two hundred meters
Adapt yourself first to the aquatic environment by swimming a few strokes, doing aquatic stretching or even running in the water and lifting your knees underwater. Next, the routine begins by swimming fifty meters at a gentle crawl pace. Rest only a few seconds and make 2 lengths (fifty meters + fifty meters) to back. Finally, travel the last fifty meters to intense crawl, always and in all circumstances in your possibilities. Recover by swimming for a few minutes in the breaststroke. This last high-intensity crawl interval will keep your body burning calories once you’re out of the water and you’ll lose weight while swimming. If you’re in good shape, you can repeat the routine a second time.
Swimming four hundred meters
Warm up a few minutes in freestyle and start making a hundred meters of crawl at gentle intensity. Rest for fifteen seconds and do another one hundred at the side breaststroke, that is, advancing at the same time face forward and diagonally. Rest again, always and in all circumstances be careful to control your breathing and continue doing fifty meters to back and fifty to butterfly (if it costs you too much do one hundred only to back). Recover and finish the routine with the last hundred meters of crawl at medium intensity.
Swimming four hundred meters with progressive intensity
Once prepared, make 2 first series of fifty meters each one with fast crawl, resting fifteen seconds between them. Go for the next hundred meters, this time doing a series with fifty meters to crawl and fifty to back. Get some rest. They touch the third one hundred meters, but now they are going to be fifty at crawl and fifty at breaststroke. To finish off, in the last hundred he combines the 4 swimming styles (crawl, back, breaststroke and butterfly), twenty-five metres with each of them and at an average pace resting ten seconds between them. You’ll lose weight by swimming and get an enviable physical shape.
More tricks to lose more weight with swimming
In order for your objective to lose weight while swimming to be fulfilled, you must practice this sport at least a couple of times a week, always and at all times respecting the precise days of restoration and rest. Don’t hesitate to ask a personal swimming trainer or qualified instructor to assist you in losing weight by swimming progressively:
- When you swim, try to maintain a rhythm and an intensity that is comfortable for you, in this way you will always be able to increase it, in a given instant, to perform a HIT interval in your workout.
- It is essential that your heart rate does not exceed sixty percent – eighty percent of its total capacity (always and at all times according to your physical condition).
- Finally, remember to rest a few seconds between long series or not too long so that the exercise achieves the desired goal of removing fat.
Losing weight while swimming is easy and healthy, with what you know: glasses, bathing suit and water!