Water - it's a great simulator, created by nature itself. Exercises in water burn 400-600 kcal / h, their effectiveness is equivalent to running on rough terrain, rapid cycling, step aerobics or jumping rope. That is why when choosing a method of losing weight, many directs his view of the pool. But here is to achieve the desired result there is often not as easy as in alternative activities on land. In this article, we will reveal to you the main secrets of effective training in the water, which will reduce weight quickly and efficiently.
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The main reason to use a pool:
Often the load to excess weight a person has a number of diseases that significantly restrict the permitted range of exercise in gyms, and sometimes even exercise on land is prohibited. But in the pool sessions allowed for almost everyone.
Water relaxes and relieves human psychological stress. And it was the stress is considered to be a major cause of overeating and weight gain.
Classes in the pool at the same time involve almost all muscle groups. You will not only lose weight, but also improve health and boost immunity. Agree, this is a very nice bonus.
Water pressure and massaging effect of exercise enables to tighten sagging skin, give it elasticity, and reduce cellulite.
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However, many experts do not consider weight loss exercises in the pool the best option. The reason for this one - exercise in water is very greatly stimulate the appetite. As a result, calories burned offset by increased volumes of food. Therefore, strict adherence to the diet - an important component of success. Bring a low-calorie snack, he will avoid the temptation to eat cookies or cake on the way home. Come to practice full, so you will increase the efficiency of work and reduce the feeling of hunger after. There is a need for 2-3 hours prior to visiting the pool.
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The optimal frequency of training in the water - 2-3 times a week. If you feel the power to exercise more often - add other sports. Before starting any exercises in the pool make sure to warm up on land. Itself workout should last 45-60 minutes. During longer sessions you risk to build muscle, but it is unlikely that you need. You feel that froze in the middle of a workout? It should stop, because there will be more harm than good.
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Swimming at a relaxed pace, or just sitting in the water, you can not only lose weight, but also gain kilograms - the low temperature stimulates the body to make reserves. So you have to master the intense types: breaststroke, front crawl and butterfly. Begin training at a measured pace and gradually increase the intensity, alternating different styles. Over time you can increase the burden, using the navigation board. 10 minutes before the end of the lesson, go to a quiet pace, you can swim on their backs.
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Poor swim or do not know how? Water aerobics - this is what you need. During a workout, you spend almost the same amount of calories as when swimming the crawl - the most energy-intensive style. A massage effect of exercise will not only lose weight, but also a correct figure. For beginners classes are held in shallow water with the use of weights and other equipment, which increases water resistance. in deep water exercises are suitable for more experienced and have a large load.
Water not only keeps the body, but still fine masks signals of muscle fatigue or injury. Therefore, carefully watch your breath. If you are out of breath, take a break - Swim to the side of the pool and wait until everything comes back to normal.
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