On a hot day, swimming in the pool or in the sea is all you need to cool off and rejuvenate. And, of course, to exercise. Don’t forget that by swimming, you can burn as many calories as you burn by running, but without the sweat and burdens of gravity. Take advantage of the possibilities that swimming offers you to tone your body and lose weight, but do it right so that you can benefit as much as possible with lifeguard recertification.
How can I lose weight by swimming?
‣ Go swimming in the morning, before you eat breakfast Even if you are not a morning person, it is worth starting your day with a swim either in the pool or in the sea. Eat breakfast when you get back so you can work out on an empty stomach, forcing your body to draw energy from its stored fat.
‣ Pick up the pace: Sure, swimming is a demanding aerobic exercise and therefore burns a lot of calories. However, as you improve and gain more endurance, your body can cope without pushing itself too hard and without raising the heart rate, so the effectiveness of the exercise decreases. Make sure to swim harder and faster as time goes on, keeping the heart rate at 50-70% of its maximum rate (to calculate it, subtract the number corresponding to your age from 220).
‣ Learn the right technique:
If you have never taken swimming lessons, it is advisable to start! For swimming to be effective, it is very important to do it with the right technique. In addition, this way you will learn other techniques, which you can alternate to maximize the benefits. ‣ Go swimming regularly: If your goal is to lose weight, exercise should be done regularly. The ideal frequency, as with all aerobic training, is four to five times a week. At first swim for 15-20 minutes and gradually increase the time you stay in the water to 30 minutes at a time. If you start out too aggressively and with too many demands on yourself, you are much more likely to get tired or frustrated and give up with lifeguard recertification.
‣ Combine swimming with other water exercises:
Swimming is not the only type of exercise you can do in water. In order not to get bored quickly, try alternating your training with aqua-aerobics classes. It’s a great and very fun way to get moving even on non-swimming days with lifeguard recertification.
‣ Use the right accessories: Equip yourself with a pair of flippers and hand grips, which will increase water resistance, so you’ll exert more power to cope. This will train the muscles even more effectively and help you “build” more endurance. Do you want to do an even more comprehensive training program? You can use a plank to strengthen your legs and a pull buoy to strengthen your arms.
Combine swimming with a balanced diet
Trying to lose weight is only effective when you combine an exercise program with proper nutrition. The goal is to burn more calories than you consume, so it is advisable to make the necessary changes in your diet. However, avoid deprivation diets, because swimming is quite a demanding sport and it is necessary to supply your body with energy. On the other hand.
Because for many it is an activity that whets the appetite, be careful not to overdo it! To combat the feeling of hunger it causes you, put more vegetables on your plate or drink a protein shake after your workout. 3 good reasons to swim more
He achieved fast swimming like a pro
Even the smallest adjustments can make a huge difference in how your body moves through the water. “For better performance and efficiency – two elements that will make you faster – keep these three rules in mind,” adds the coach. Read also: We tried Aqua Fitness! Do pilates, yoga and cycling in the pool
First , as you swim, tighten your big muscles, such as your shoulders, back, abs, glutes, and quads, and gather your ribs inward almost as if you’re trying to bring them together at the center of your torso.
Second, make sure your head, neck, and navel are aligned at the same level as your hips, knees, and feet.
Third, keep your arms straight when one hand is behind and the other in front, with the fingers closed and the wrists “tight”.
“Keep these 3 points in mind, and your body will be a “board” that will tear the water,” notes the expert.
Swimming Training: The most frequently asked questions.
Following the articles we have written and the communication we have with several of our readers, we have collected some of the most frequently asked questions regarding swimming training. Each issue is worth dedicating an article to and we intend to do so in the future. It is important to note that the specific questions are for novice swimmers or triathletes with no background in swimming with lifeguard recertification.
I drink water when I breathe. What am I doing wrong ;
Correct breathing is strong and continuous. We exhale all the air before turning to the side and inhaling. Usually beginner swimmers hold their breath in the water and when they turn on their side they continue to exhale. Thus, when inhalation begins, the turning of the head towards the center (into the water) has also begun. Thus they inhale air but at the same time also water.
When a small child learns to swim, the first exercise he does is to stand on the wall of the pool and do breathing exercises so that he gets used to the correct inhalation – exhalation.
I feel like my feet are sinking. What should I do ?
It is very common for athletes in other sports to sink their feet. This can be due to a number of factors with the most common being that they have weak legs in the water (regardless of whether they are very strong in cycling or running) or have their heads too high. This, of course, in combination with the fatigue from the other sports activities. Proper leg strengthening and proper head position can help us significantly, as will spending time on flexibility exercises and stretching.
I try to do plank legs but I stay in the same spot or move forward too slowly.
To propel forward we must be able to propel backwards a mass of water. The most important thing is to increase the flexibility in the ankles and do the movement (small and with high frequency) from above. We have written a related article on training legs in freestyle swimming with lifeguard recertification.
I feel very tight in the water. What can I do;
It makes sense for athletes who do other sports to be very tight. A structured flexibility program is needed both before training in the water and at any other time. Flexibility is an important factor in our improvement in the water.
Should I swim every day?
We are used to hearing that it is good to have daily contact with water. This is correct, but another contact and another training. Most amateur athletes prefer to swim every 48 hours to give their muscles time to rest. Daily training can have the opposite effects as it can have negative effects on our technique due to fatigue of both the muscles and the central nervous system.
Every time I train, do I try – make it a goal – to swim more and more continuously?
The worst training approach is to swim continuously motivated by our insecurity as to whether we can cover a certain distance which is usually the distance of the race.
We can’t approach swimming the same way we approach running or cycling.
What is the best way to improve my technique?
Training with a coach who specializes in technique training for adult athletes. Someone may be an excellent swimming coach but lack the patience and/or experience to deal with athletes without a swimming background. In Greece there are not many coaches who specialize in adult learning.
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