Pool workouts are one of the most effective ways to lose weight. Doing water sports quickly and efficiently corrects your figure without negatively affecting your health. The pool has a complex effect on the body, it not only destroys fat deposits, but also improves the general condition.
Does the pool help you lose weight?
Scientifically proven slimming 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 provides 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 for an 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 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.
The popularity of swimming is due to a number of advantages:
- rapid effect of burning fat deposits;
- 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, we recommend exercising in the pool 8 to 12 times a month.
Benefits of slimming pool training
Swimming is more effective for women than for men. Pool workouts consume more calories than running. Depending on the swimming style, each lesson hour is burned as follows:
- 500 kilocalories - rabbit;
- 520 kilocalories - frog;
- 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 condition;
- has a massage effect.
To burn off 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 workout should be 30 minutes. In the future, the lesson time increases to 1 hour.
To lose weight, it is recommended to swim intensely - at the beginning of the workout, slowly 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 training 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:
- swims for 10 minutes - warm-up phase;
- swimming without the help of the legs for 5 minutes - load on the arms, shoulders, pectoral muscles;
- alternation of brace and scan for 10 minutes - the main stage;
- swimming with a board for 10 minutes - load on the legs;
- swimming for 10 minutes with increasing speed - main stage;
- Slow swimming for 15 minutes in any style: the final phase of relaxation.
After swimming, water gymnastics or underwater steps are recommended.
The training for men takes place as follows:
- warm up - 5 minutes;
- swim in any style with increasing speed - 5 minutes;
- swimming on the board using only the legs - 10 minutes; back - 10 minutes;
- swimming with fast and slow alternating rhythm - 15 minutes;
- Slow and relaxing swimming in any style - 15 minutes.
The list of basic aqua gym exercises includes:
- jumping into the water;
- jumps from the side of the pool;
- running in the water.
Water aerobics is usually supervised by a coach. 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 hips, including:
- aquafitness;
- water aerobics;
- abdominal exercises;
- exercises for life.
Aquagym also makes the skin more elastic. This feature minimizes the risk of stretch marks after burning off excess weight. Aquagym includes the following exercises:
- jogging underwater, staying in the pool up to the waist and above;
- pushing and pulling the board with your hands while in the pool up to your chest;
- back with legs.
Water aerobics provides the effect of power loads. It is recommended in addition to aquafitness, or to people who do not feel the stress. Water aerobics consists of a series of exercises:
- jump into the water up to your neck with your arms outstretched - try to touch your palms with your toes;
- jump into the water up to the chest with the legs apart: at the moment of the jump, the legs are joined and during the dives they are spread as much as possible;
- Raise your legs to your chest in the supine henchman position in the water.
Abdominal work in water consists of two main exercises. They are very effective, so they are recommended for almost all people who visit the pool:
- simultaneous lifting of the legs to the chest while lying on the back in the water with the arms stretched along the body;
- raising your legs with a fitball stuck between them, leaning back with your hands on the side.
The number of repetitions for each exercise is individually adjustable. In between exercises, you need to walk in the water. This action relaxes the muscles and creates a massage effect.
Waist slimming exercises are performed deep without touching the lower legs:
- turns of the upper body (at the moment of the movement, to maintain balance, you can press the leg against the chest);
- alternating raises of the knees to the elbows, keeping the hands behind the head (it is allowed to perform standing in the pool up to the chest and touching the bottom).
For maximum muscle development, it is recommended to perform the listed exercises together.
For slim legs
The leg workout in the pool has two phases. In the first stage, simple warm-up exercises are performed. The second phase includes a series of actions aimed directly at burning fat and training the muscles.
The warm-up phase is performed as follows:
- by spreading and bringing the feet into the water, holding each side;
- alternates swinging legs forward, standing in the water; steps in the water;
- bend the knee and lift the toe towards the buttocks while standing;
- 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 apply:
- high intensity cross step;
- high jumps in place;
- stretch with one side.
The optimal number of repetitions for each exercise is 20 times. People with poor fitness can reduce the amount of exercise.
To slim down the buttocks
The exercises designed to lose weight on the buttocks act simultaneously on the hips. Therefore, the complex for these parts of the body is similar. The training takes place in several stages. First you need to enter the water up to your chest, then do:
- alternating crossing of arms and legs while maintaining a uniform posture;
- jumping in place with your arms raised.
Then the steps in the water are performed. This exercise also trains the back muscles. The duration of the execution ranges from 15 to 20 minutes. To consolidate the effect, run:
- swing your legs to one side, standing in the water up to your neck;
- the alternating leg lifts back towards the buttocks;
- bike and scissors using pasta.
It is recommended to alternate the exercises listed with swimming. This sport is able to independently tighten the buttocks and hips, forming a beautiful relief and eliminating fat deposits.
For relief printing
Abs are included in any pool workout routine. The abdominal muscles have great endurance, so they need to be trained more often than others. To eliminate body fat and prevent its formation, the following exercises are performed:
- by raising straight legs at an angle;
- twisting the body;
- scissors, lying with his back on the water.
In the pool, you can perform almost all of the same exercises that are used in standard ab workouts.
To get a high quality effect in a short period of time, you need to alternate the tempo when performing the same actions from fast to slow and vice versa.
Anticellulite
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 stage- raise and bring the arms straight up to the neck in the water with the palms open, jump into position on two legs for 2 minutes (alternating in different approaches);
- second stage- alternately lifts the leg at a 45 degree angle, resting the back on one side;
- third stage- jumping on one leg with the other leg raised and the arms extended (the legs change alternately);
- fourth stage- bend the knee straight forward, standing with the other foot on the bottom of the pool.
The listed exercises may be accompanied by: torso turns, scissors, knee lifts, swings.
To effectively combat cellulite, exercise in the water must be alternated with swimming. It will take much longer to achieve a quality effect using exercise or swimming.
Water aerobics
Water aerobics includes two phases: warm up and main. The first phase consists of simple exercises:
- inhale and exhale with arms raised upright in the water;
- a 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 drop below the water level;
- jumping out of the water;
- by bending the knee with a lift towards the buttocks.
The warm-up phase is mandatory before moving on to the main one. The second phase includes physically demanding exercises that can cause injury if you skip the warm-up. The main exercises are:
- swing your legs, 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 the minimum depth);
- scissors with feet in deep water up to the chest;
- rotation of life in the water, keeping to the side.
Walk in the water between exercises while resting. Standing still can freeze. Water aerobics burns body fat three times a week.
Training in the pool is an effective method of losing weight. The exercises in the water include a series of exercises aimed at training the whole body. But to achieve maximum effect with minimum health risk, pool training must be performed strictly according to the instructions and under the supervision of a trainer.