Who wants to lose weight with the help of sports, think of long laps or sweaty units in the gym first. But especially these summer temperatures, you should perhaps fall back on another discipline.
Because in reality, you can also achieve first-class results by swimming and helping your body regain its perfect shape.
Swimming: The gentle method of weight loss
Swimming is not just a great way to calm down on a hot day. You can also fight against your life.
The advantage: you can burn as many calories while swimming than when running. However, without the constant impact on the asphalt, which often results in injuries.
Whether you are swimming to lose belly fat, increase muscle strength, or simply improve in training, these tips will help you get the best results.
1. Start slowly
Are you new to swimming training and do not know how to start? No problem! Start with crispy units of 15 to 20 minutes every other day.
Then gradually increase up to half an hour. Depending on your level, you should target a maximum of five swimming units per week.
If you overload your body too much at the beginning, you may lose muscle pain and fatigue.
2. Take part in a swimming lesson
Swimming with the right hitting technique can make training more comfortable and help you increase your pace. In addition, you can see which of the different swimming styles you are interested in and which gives you a lot of fun.
3. Swim four to five days a week
There is a rule to lose weight: the more active you are, the better! Dehalb: Drive with you in the pool – as often as possible.
"For best results, you should also schedule four to five workout sessions a week while swimming," says personal trainer Jamie Hickey in front of the "healthline" portal.
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4. Increase your heart rate
Swimming challenges your body when you are new to exercise. If you improve your style and swim more effectively, your heart rate will not increase as much.
If your usual trajectories are easy for you, swim calmly faster to keep your heart rate up. Use a waterproof fitness tracker to monitor your efforts.
Your target heart rate should be between 50% and 70% of your maximum heart rate at moderate intensity. To calculate the maximum heart rate, subtract your age from 220.
5. No routine
If you always swim at the same speed and always use the same technique, your body will eventually reach a plateau of performance – that's what you need to avoid.
By leaving your comfort zone and changing the routine, you not only increase your heart rate, but also a great way to use different muscle groups for better results.
6. Swim before breakfast
A morning swimming unit is definitely impossible for everyone. However, if you have the opportunity, you should immerse yourself in the pool before your work.
"When you wake up in the morning and go swimming directly, your body will quickly use the fat reserves as a source of energy," says coach Nick Rizzo.
7. Adjust your diet
As in any other sport, if you want to reduce body fat, you will need a calorie deficit. So, you have to eat fewer calories than you burn.
"When you swim, you have to pay attention to the deficit," says personal trainer Keith McNiven. "The workout consumes a lot of energy you need to revitalize your body and the cold water can stimulate your appetite."
If you are hungry, prepare your meal with lots of green vegetables and high fiber foods. It can also be a protein shake after training.
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