We are sure that the water burns more calories than on land, and go for a slim figure in the pool. In the summer it successfully replaces the nearest river or a large sea in the resort. But what a disappointment when the "swim" are... extra inches on the waist!
Consultants:
Doctor of biological Sciences, Professor, head of laboratory of physiology of muscular activity Valentin Dmitrievich Sorkin
Personal trainer network of fitness clubs Orange Fitness, master of sports of international class in modern pentathlon, European champion, winner of world Championships Andrey Abramov.
Work on error
Unlucky waterfowl do not take into account the simple truth: to lose weight, it is necessary compared to the usual mode to move more and eat less!
First error: you do not swim actively, but just splashing-will not unload. If you move barely, our fatty tissue and not think to melt.
Second mistake: burn in training a lot of calories, and then eat as much, if not more... You still think that you could lose weight? Even just keeping ourselves afloat, for the hours we spend about 300 kcal. However, in practice this method of burning fat only works when swimming in deep rivers and lakes. In the pool you will not notice, as would be around the side or tracks that are joyful and wapitis. In sea water is much denser, so it can just lie effortlessly. In the shallow pond and then will get to the bottom.
So for starters train yourself all the time to move actively in the water. Muscle cells are able to burn fat at a frequency of cardiac contraction 130-160. Therefore, it is useless for the figure to stand, without bringing the heart rate up to 130 beats per minute. Of course, if you have 50 kg of excess and you for the first time in my life stood up from the couch, some effect will be and from such movement. But for the average ladies with excess of 5-10 kg - alas, no good.
Floating with heart rate 130-150 beats per minute, you can burn per hour from 600 to 1300 kcal. The exact figure depends on the chosen style of swimming, speed and ... your weight! The more muscle you have, the more energy you will use.
Swim in style!
If the river and the sea are all equal, then visitors basins are often divided into fractions according to sex: men usually prefer swimming, and women Aqua aerobics. Swimming more power sport, and to qualitatively explore different styles, we have to seriously deal with the coach, who certainly will not relax. Aerobics more fun is the music, with a variety of equipment from dumbbells and inflatable sticks to bicycles and Boxing gloves. And in the group there is always the possibility to let things to hang. In addition, such studies do not necessarily need to know how to swim!
But for our pohudatelny goals have not only swim, but also be sure to alternate styles and intensity - it is necessary to keep the muscles in girlsgogames mode. The most intense style - butterfly (Dolphin), he is the most complex and heavy. If the training allows them swim 5-6 minutes, and switch to any other style, so that the pulse went down to 130-140 beats. Crawl - optimal energy technique and movement style. Try to swim them 20-30 minutes per workout. If hard - alternate styles: 5 minutes crawl, 5 minutes breaststroke or backstroke, and over again. Breaststroke is quite possible to work hard with full dedication, but you need to learn how to work with his hands and feet. It is technically difficult style, and without a coach not to learn.
To lose weight, you can't just go with the flow (literally and figuratively), and you need to consider your own ironicaly plan bathing.
Disassembly with C
Another mistake of losing weight is: do not take into account the temperature of the water. Water is always colder than our body, and is denser than air. So in the water we cool down about 20 times faster than on land. It seems that to lose weight is what you need: on the conservation of the norm of 36, 6 body we will spend a lot of calories, and first of all the fat! On the one hand, Yes. But there is another trend: water with a temperature below 24 stimulates the human body to accumulate subcutaneous fat, because it is a good insulation from the cold outside. The same thing happens on seals and walruses living in the Northern seas. And have you seen slim seals?
In the pool-the risk to run into the water colder 26-28 small. But in an open body of water such temperature will be met except in the seaside resort ... If you enjoy basking in the ponds and lakes of the middle band is fine, but note that even in the July heat, they are not always "make" to 24. And the fat begins to be deposited from the moment as soon as you feel cold in the water. If you are actively moving and cooling does not occur, and in cold water balance will be shifted in the direction of combustion, and not the accumulation of fats. So got into the cold water - run (i.e. swim) as much as possible!
Swimming is the kind of training that assumes a normal amount of subcutaneous fat, or the swimmer will freeze even in hot Red sea.
On the sea shore
If you will be able to plunge into the sea, it has its advantages. Of course, they swim easier, because the dense salty water itself keeps afloat. But easy is not necessarily inefficient: if you think that the load is less than in the pool - just go with faster load and will increase. But sea water - natural solution any useful salts and minerals, particularly magnesium, iodine, potassium and calcium. And "basin" no bleach!
A concentrated solution of natural salts naturally massaging your body. And the faster you move, the stronger. He is not worse at the hands of the masseur "breaks" cellulite, improves circulation, removes excess fluid, stimulates metabolic processes in the body. Some beauticians believe that active swimming in sea water equal to the professional massage.
Another great way to get the sea to work against your fat is to combine water and... game. Particularly suitable for those who have tired to swim, do not like monotony, or just afraid of deep water. Take the ball and play football, standing on the ankle or knee-deep in water. Or go to the chest and enjoy a game of volleyball or water Polo. You can do without the ball - immerse yourself in the zone and enjoy the game of "tag", only Chur not swim. And the easiest option is to walk along the shore in knee-deep water. Just be sure to take precautions so as not to burn and not get sunstroke, cover your head with a cap or Panama. Whichever option you choose, take him at least half an hour and if you're not lazy, the load will be the most that neither is gyrosigma!
And again about the food
If you naplevat or naprapath in water at 800 kcal, and then quickly set to 1000, alas, about weight loss can be forgotten. Often this is the end of self-heats. So pay attention to what and how much to eat, especially if you were at a buffet in a friendly Oriental hotel. It makes sense to try to get at least 200 calories less than you use up. After a workout - anything sweet, flour or very oily, only vegetables, lean meat, fish, dairy products. If you feel that you can't recover without a "dose" of carbohydrates - use this in all respects a useful option, as dates, raisins, dried apricots.
Source:
Lose weight correctly
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