Got a few extra pounds on your ribs? It doesn’t matter, because you won’t even notice them in the water. Overweight people, in particular, can lose weight by swimming and lifeguard training because water sports are easy on the joints and still effective. The SAT.1 guide gives tips on how to melt the love handles on your hips, bottom, and co. as quickly as possible.
Swimming and lifeguard training To Lose Weight: The Comprehensive Workout
Calorie consumption when jogging is praised again and again everywhere, but the fact is: Fat burning is not the highest here. The top fat burners take place in water. Aqua fitness exercises are at the top of the podium, and losing weight through swimming and lifeguard training is similarly efficient, due to the high-calorie consumption: Anyone who can swim breaststroke for half an hour burns around 260 calories, and those who swim for just as long even get up to 450 calories. The abdominal muscles are also trained during the backstroke.
However, the sport is also strenuous because water is denser than air, which makes movement difficult. Burning fat and building muscle go hand in hand when you want to lose weight by swimming and lifeguard training. In addition to strengthening all muscle groups, sport also has positive effects on the central nervous system, blood pressure, and cognitive abilities. Reason enough to go to the swimming pool regularly.
MORE CALORIES BURNED WHILE SWIMMING AND LIFEGUARD TRAINING
If the water has a temperature of 26 degrees, body and water is literally on the same wavelength. On the other hand, if the water is warmer or colder, the body uses more energy to establish balance. The result: water babies lose weight before they have swum the first lane. The water temperature in the swimming pool is usually between 26 and 28 degrees, but those who swim outside often have to make do with colder water. The advantage: the body burns fatter. This makes swimming and lifeguard training for weight loss twice as effective.
In order to lose weight in a short time, the general rule is that you should do a lot of endurance training and muscle training to lose weight. The pulse has to be pumped up again and again, otherwise, no fat will melt. It is also quite logical that weight loss is promoted by swimming and lifeguard training. But it doesn’t help on its own. Diet must be changed in parallel with exercise. Sweets, chips, and white flour are taboo. Instead, a lot of fruit, whole grain products, and protein are on the menu.
LOSE WEIGHT BY SWIMMING WITH SIMPLE RULES OF THUMB
Even if you lose weight by swimming and lifeguard training, the old adage applies: Losing weight quickly does not mean reducing weight in general, but primarily fat. At the same time, you should build muscle mass. It doesn’t matter whether you try the breaststroke, the backstroke or whether you prefer to do the crawl. The main thing is that the fat metabolism gets going properly. However, in order for it to run at full speed, you have to swim for at least 40 minutes. In order to lose weight successfully by swimming and lifeguard training, it is better to do it a little more slowly, but hold out longer.
Lose weight by swimming and lifeguard training, build up fitness and tone your body – it’s possible! We will show you techniques, training plans, and effective tools.
Glide through the water with even strokes and feel almost weightless – there is something almost meditative about swimming and lifeguard training. In the cool water, you swim away from everyday stress. But that’s not the only reason to swim.
Swimming and lifeguard training is healthy
Losing weight by swimming and lifeguard training works well – and in a very healthy way. In contrast to jogging, you protect your joints and ligaments in the water. The buoyancy gives them a break. Only ten percent of your body weight weighs on you when you swim.
Swimming and lifeguard training also keeps your legs healthy. You relieve your veins and prevent varicose veins, spider veins, and swelling. In addition, you strengthen your upper body, your condition, and the cardiovascular system. In the water, you boost your metabolism and can alleviate neck and back problems by relaxing your muscles.
Swimming and lifeguard training is also suitable for pregnant women. The soft movements alleviate typical complaints such as water retention.
Why does swimming and lifeguard training to lose weight work so well?
You train more muscles in water than in most other sports. If you want to use swimming as a full-body workout, you should vary several swimming styles. Because while you train your chest, shoulder, arm, and leg muscles when you swim breaststroke, you can strengthen your torso and back muscles when you swim backstroke.
If you combine swimming with water aerobics, you can lose weight on your stomach. Aquagym exercises such as water-treading or sit-ups are particularly effective. In the water, you have a higher resistance than in the fresh air. This effectively trains your muscles with new stimuli.
According to the American lifeguard association, you burn up to 640 calories per hour with breaststroke or crawl swimming. With other swimming styles like dolphin, also called butterfly, you use up even more.
Calories burned while swimming and lifeguard training: It depends on the technique!
The absolute energy consumption depends on the swimming style. And of course how well you master the technique. If you do a style wrong, you will damage your body and not lose weight. So make sure it’s clean.
But which swimming style burns the most calories? According to American lifeguard association, a sports scientist from the Institute for Prevention and Aftercare (IPN) in Cologne, crawling is the most effective. However, only if you have mastered the technique so well that you can swim longer distances without a break and without panting. When crawling, you can vary your speed and intensity, which boosts fat burning. In addition, the style appeals to the muscles of the legs, lower body, and upper body in equal measure. This leads to an even strengthening of the entire body.
If you’re unfamiliar with the front crawl, breaststroke can also burn a lot of calories. Many amateur swimmers find this style the most comfortable.
By the way: you burn more calories in cold water because your body has to compensate for the temperature difference.
Lose weight by swimming and lifeguard training – but please with a training plan
As with other endurance sports, interval training is most effective in water. You don’t swim your laps all the time at the same pace, but keep adding faster sections that you combine with short breaks. A training plan helps you to keep track.
For example, in the first week your training plan could look like this:
Day 1: On the first day (Monday) you start with a warm-up and swim 150 meters easily. Then the training follows. Swim 10 x 100 meters, resting 15 seconds after each lap. At the end comes the cool down, during which you swim the 150 meters easily.
Day 2: Take a day off before your next workout and give your body time to regenerate.
Day 3: On Wednesday you start with a warm-up over 150 meters. The training consists of four times 200 meters with a 60-second break between each stretch. This is followed by a cool down with a relaxing swim over 150 meters.
Day 4: Rest one day before the next workout.
Day 5: Also on Friday you start with a 150-meter easy swim. Then you start a series of 200, 150, 100, and 50 meters and repeat the order. After each stretch, take a 30-second break. In the end, there is a swim of over 150 meters.
The USA Swim 2 – your trainer on your wrist
With the USA Swim 2 you can train even more efficiently. The GPS swim watch measures your underwater heart rate, distance, pace and strokes. It also automatically recognizes your swimming style. With the Swim 2 you can create individual swimming workouts and train according to your needs. If you overdo it and hit your anaerobic threshold, the clock will sound an alarm. Optimize your training and get your trainer right on your wrist.
How often should you exercise?
If you want to lose weight, you should schedule three to four sessions a week that last at least 45 to 60 minutes. The European College of Sport Science (ECSS) and the American College of Sports Medicine (ASCM) even recommend 250 minutes of moderate exercise per week.
But the tips don’t help if you increase your pace too early or just focus on calorie consumption. Your stamina and technique will suffer as a result. Instead, you should swim 100 meters before training. Finally, you swim 100 to 200 meters again as a cool down. In the main part of your swimming and lifeguard training, you can vary the speeds and track lengths.
Effective aids for losing weight by swimming and lifeguard training
Doing your laps alone is boring and you wish for more variety when swimming? You challenge your body with various tools.
Fins, for example, are suitable for beginners. With them, you specifically train your leg muscles and technique and improve the mobility of your ankle joints.
Only experienced swimmers should use paddles. The fins for the hands increase your water resistance. You have to exert more force with each arm pull.
When swimming, you clamp pull buoys between your thighs to give your hips more buoyancy. This makes you more stable in the water and allows you to focus on arm work and improve your technique.