• April 26, 2024

Beyond improving your blood flow, reducing cellulite or reducing the symptoms of depression, swimming can attract benefits as important as losing weight, which not only increases self-esteem as it improves appearance, but also prevents conditions like diabetes or hypertension.

According to the expert scientist Howard Wainer, Swimming can burn a large amount of calories, provided that the proper intensity is used. If the activity in the water is carried out with the same proportional intensity as the one used on land, even more weight is lost in the pool than in the runway.
 

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4 routines to lose weight

Before starting you should know the intensity you swim, in order to achieve the highest possible calorie burn, for this you can use your heartbeat. To burn fat your frequency should go from 120 beats per minute up to 170 p / min. To calculate them, you must know your frequency at rest and your maximum frequency after exercise.

If you know how to swim, but you still do not know how to perform your swimming session to lose weight, GetQoralHealth, with information of the publication SporfLife , it gives you four routines to help you:

Routine 1 1200 meters, 4 laps with strokes, 1 lap with back, 1 lap with kicking.

Routine 2 1700 meters, 9 laps of crawl and 1 lap with kicking.

Routine 3 2000 meters, 20 laps with back, 5 of kicking and 6 of strokes.

Routine 4 2200 meters, 3 laps with strokes and 12 laps with back.

To measure your heart rate at rest, you can do it in the first hour after waking up, which will allow the shot to be more effective.

In the book "Nutrition, exercise and health" by Katch and McArdle, it is stated that: swim crawl at a moderate intensity rate burns 11 calories per minute and doing it slowly, 9 calories. So what are you waiting for to practice this sport!

Video Medicine: Shaun T's 5-Minute Fat-Blasting Workout (April 2024).