Water and swim in time. Do I need to drink water while swimming? How many calories can you burn while swimming

There are many questions about swimming. And this is not unreasonable. There are so many things to know and consider when swimming, and that's before you've even left the pool! When swimming in open water, there are even more questions! How to swim in open water? We have prepared 11 of the most FAQ and answers to them.

Let's figure it out.

Kick or don't kick

TO BEAT OR NOT TO BEAT?

Just in case, kick - a kick on the water.
So, there is only one answer - kick! While footwork can only provide 10% general movement in front crawl during open water swimming, must still be present for three highlights swimming:

swimming pace;
balance in the water;
Keep afloat.

Finally, the downward movement of your foot is the force that actually helps lift your body higher to the surface of the water. A weak and insufficient amplitude blow will lead to lowering the legs lower under the water, which will create excessive resistance when moving the whole body forward.

Do you work with your feet? Yes - work!

How often to look around

Don't lean too far out of the water to look around and look around often. Depending on the conditions of the swim, look around every second or fourth stroke. Don't rely on the people floating next to you to sail to the buoy in a straight line.

So look around often to sail efficiently and productively.

How often to breathe

This will allow you to have a sufficient supply of air in case of an unforeseen situation (an opponent hit, dragged an opponent under water, someone sneaks ahead of you, a wave covered you). Always breathe facing the shore and the back of your head towards the waves;
This pace creates a rhythmic and even rhythm of breathing. One second inhale and one second exhale. Just like you breathe on dry land.

If you still can't train in open water, here are a few simple things you can focus on to prepare yourself for an open water race:

Use the metronome to work on the stroke rhythm. Try to keep the number of strokes per pool the same for long pool swims. In open water, pace is everything.
Train your gaze in the pool. Especially when you are tired and the hardest sets are coming. This is how you will swim in open water. There will be the same fatigue, but you will have to look around.
Practice breathing. Without constant breath control, especially in a dynamic environment open water the performance level drops significantly.

Whether to rotate the body and how much

Yes! it is the basis of the stroke, connecting and synchronizing the movements of the upper and lower parts of the body. Imagine a pendulum swinging from side to side. With constant and uniform movement. Without pauses and changes in amplitude. This is exactly how you should rotate.

Be careful to rotate with your shoulders, not your hips. Also make sure that both shoulders and hips are involved in the rotation as a whole.

Do I need to warm up and how

It is important regardless of whether it is open water or training in the pool. This good rule, warm up the body before any physical activity and in swimming there are no exceptions. If the start rules allow, go into the water and swim to the nearest warm-up buoy. This will help to warm up the muscles, and will also allow you to understand how the track will be visible after the first buoy. Knowing the course can be invaluable as it gives you the confidence to know what physical landmarks to look for once you have reached the buoy. This knowledge is of great help when navigating the track.

If the start rules do not allow you to get into the water before the start of the race, prepare a rubber expander with you, by tying it to a fence / tree / pole, you can work out all the phases of the stroke, as in the video:

This creates a neuromuscular connection comparable to how you would swim when you hit the water.

Is it possible to draft

Drafting (the ability to stay behind or to the side of the lead swimmer in order to take advantage of the turbulence created behind them) behind the swimmer is quite a real thing and allows you to take advantage of the reduction in water resistance if someone is swimming in front of you.

While the benefits of drafting seem undeniable, the sad truth is that you will have a hard time finding an effective swimmer. Very often, the one who goes ahead can be either much stronger than you, or vice versa. In this case, drafting is ineffective. Another problem could be that by hanging at the swimmer's legs you are trusting the swimmer's navigation, which is pretty silly. You don't know any experience or skills ahead of the swimmer, and of course you don't want to row the whole distance in the wrong direction in an attempt to save 5-10% of your strength.

Still interested in drafting?

If you decide to sail in a group or for someone alone, you should know the following. To conserve energy through drafting, you need to swim 1 meter behind the athlete or collection when your eye level is about the same as the berer of the person you are drafting. We recommend swimming with your feet, as this way you are less likely to be noticed. And then, with less probability, the swimmer in front of you will want to break away from you.

When swimming with your feet, keep your distance so as not to catch your hands on the legs of another athlete. Ideally, swim as close as possible. You can navigate close whether you are swimming or not by the number of bubbles from the athlete's legs. More bubbles - you are closer, less bubbles - you are farther. The bubbles are completely gone - you need to succumb! It takes practice and patience, but is effective way conservation of energy.

Whether to pee while swimming

Depends on you. If you really feel like it (and you can write while swimming) - please, this is absolutely normal. It's hard for some people, but when nature calls... or you realize that you have a cycling triathlon ahead of you... Just make sure, please, that no one is around.

At the end of the 20th century, scientists generally did not recognize that swimming somehow helps in the fight against excess weight.

In the study Weight loss without dietary restriction: efficacy of different forms of aerobic exercise 1987, the weight of the participants did not change after six months of swimming. In 1997, subjects who swam for 45 minutes three times a week for 2.5 months also failed to lose weight. Effects of swim training on body weight, carbohydrate metabolism, lipid and lipoprotein profile.

The results of modern research are more optimistic. In 2006 scientists proved Aerobic exercise in water versus walking on land: effects on indices of fat reduction and weight loss of obese women that swimming in combination with a diet still helps to lose weight: after 13 weeks of exercise, the subjects lost an average of 5.9 kg and reduced their body fat percentage by 3%.

Study Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women 2015 also confirms that swimming helps to get rid of fat and pump endurance. Its participants were engaged in swimming for one hour three times a week. After 12 weeks, the women lost 4.3% body fat, they had increased muscle strength, flexibility and endurance.

Yes, swimming is not the most effective exercise for weight loss compared to the same run, interval training or, but it has a big plus: no load on the joints and spine.

This is of great importance for overweight people who risk their knees a lot when going for a run. Swimming provides gentle exercise while helping you burn calories, build strength, endurance, and flexibility.

And if you also love swimming, you should definitely choose this sport for weight loss, because perfect workout is a regular workout.

How many calories can you burn while swimming

According to the data Calories burned in 30 minutes for people of three different weights Harvard Medical School, 30 minutes of swimming is spent different amount calories by weight:

As you can see, the most energy-intensive, and therefore useful for weight loss styles are breaststroke, crawl and butterfly. It turns out that it is not enough just to splash in the pool. You need to learn to swim and conduct active training.

how to swim to lose weight

These tips will help you burn more calories in your swimming workouts.

Buy gear

A swimsuit that is not intended for sports will untie all the time and interfere with training, and water will flow under ill-fitting elastic bands of low-quality glasses.

All these little things terribly enrage and spoil the impression of classes. Therefore, if you are going to the pool, buy a sports swimsuit, a cap that fits the size, the perfect goggles and fins. All this will help you forget about the equipment and give all the best.

Learn to swim with different styles

Once you learn crawl swimming, you will want to use only this style: familiar movements, high speed and a lot of swimming pleasure. However, it is better not to focus on one style and try breaststroke, backstroke, or even a difficult butterfly.

Different styles help to harmoniously develop all the muscles of the body. For example, swimming on your back will help you strengthen your back and shoulder muscles, which will have a positive effect on your posture, while breaststroke will provide a load on inner part hips.

Work out with a trainer

If you can only doggystyle, take a few lessons with a trainer. He will show you the basics, teach you how to exhale into the water, point out mistakes.

You can learn to swim crawl in 3-4 lessons, and then hone your skills on your own by finding programs on the Internet and periodically consulting with a coach.

How to make a workout

As in the case of a regular workout in the gym, a workout in the pool should consist of several parts:

Warm up. In this part, you tune in to the lesson, the body remembers how to behave in the water, the muscles warm up for further efforts. As a rule, it is 200-400 meters in a calm crawl.
Practicing movements. In this part, you can do some exercises to strengthen the muscles and work out the technique. For example, it can be swimming with legs only using a floating board, swimming with a bowl between the legs, swimming on one side, swimming with a minimum number of strokes, and so on.
Interval training. This is the most difficult part, in which you will pump stamina and spend the largest number calories. You can sprint 50 meters and then rest 30 seconds or swim with maximum speed 100 meters, and then rest for a minute. The number and length of sprints in a workout depends on your preparation.
Hitch. 200 meters of easy freestyle swimming.

Here is an example of such a workout plan:

200 meters of easy freestyle swimming. Rest every 50 meters if needed.
4 × 50 meters freestyle swimming with stroke count. Try to make fewer strokes in each next segment than in the previous one.
100 meters of strokes only with hands with a bowl sandwiched between the legs.
100 meters with plank in hand: only legs move.
4 sprints of 50 meters, rest between sprints - 30 seconds.
200 meters of easy freestyle swimming.

Work out at least 3-4 times a week for 45-60 minutes, do not rest too long between stretches and combine exercise with diet - and you will be able to get rid of excess fat. Let not as fast as in the case of running or cycling, but without any risk to the joints and spine.

One of the most popular sports is swimming. This is the rare case when playing sports at the same time brings both pleasure and wonderful health effect. Vacation time is ahead, and many will rush to the sea, where a good rest can be combined with active swimming. However, now in many cities there are swimming pools where you can successfully perform swimming exercises. And for those who like the first option, and for those who are thinking about the second - our today's article.

What are the benefits of swimming?

Swimming is considered to be the most effective view sports that have no competitors in the health-improving effect on human body. Especially strong positive impact swimming renders for cardiovascular and respiratory system, muscular apparatus (muscles of the arms, thighs, buttocks, abdomen, shoulders), joints (thighs, arms, neck), musculoskeletal system. In addition, swimming is one of the types of hardening, has a positive effect on the immune system.

This sport is also relevant for those who wish get rid of excess weight , because during swimming, extra calories are “burned” very quickly (2-4 times faster than during similar time and power load classes in gym).

A huge plus of swimming is also that it has practically no side effects and contraindications. On the contrary, this sport is taught even to infants from birth, it is also recommended for pregnant women and the elderly.

Swimming contributes to the development of body flexibility, increased endurance, increased efficiency, uplifting mood and effective fight against stressful situations.

What is the most efficient swimming style?

Crawl- the most common classic style swimming. It is the most efficient and body-friendly swimming style. Let us consider in more detail the technique of its execution.

The effectiveness of swimming depends, first of all, on the correct execution of swimming movements and compliance with proper breathing.

Minimum movement - maximum efficiency. That is, the selected area waterway you need to swim with as few strokes as possible. On average, this is one stroke (swing of the hand) for a segment of the path equal to a meter.

The stroke begins with immersion in the water of the leading hand. The part of the body, which is a continuation of the leading hand, “looks” at the same time down, and the opposite side with the hand preparing for the next stroke, on the contrary, is directed upwards. Next stage - upper arm with a straightened and tense palm, it is thrown as far as possible along the line of the body - this gives acceleration - and crashes into the water. The body at this time is pulled forward. During alternations of parts of the body, the thigh and body rotate around the center line.

The legs during crawl swimming act like a propeller on a ship. The hips should be tense and kept as close to each other as possible. Feet should be mobile and flexible. To facilitate the process of learning to swim, you can start classes using fins, this also contributes to the development of foot flexibility.

The body during swimming should be extended in one line parallel to the surface of the water, it is pulled up by the leading hand. It is not necessary to raise the head high above the water, it is desirable, on the contrary, to immerse part of it during the alternation of parts of the body. Each subsequent stroke is made when the speed of movement begins to decrease. The stroke should be done not with the palm of the hand, but with the whole hand, burying the water in front with it. While swimming, it is also necessary to draw in the stomach, this will help to significantly increase the speed of movement in the water.

Breathing is also important when swimming. Inhalation should be deep and fast, exhalation - full. Beginners are advised to inhale during each stroke, more experienced swimmers reduce the number of breaths over time.

In addition to crawl, there are also such styles of swimming:

Breaststroke- swimming on the chest, during which symmetrical movements of the limbs are made in the horizontal plane. At the same time, the shoulders should be parallel to the water, the hands should be brought to the body under water, the movements of the limbs should be coordinated.

Butterfly- swimming on the chest, hallmark which is a simultaneous stroke of the hands with their subsequent removal from the water, while the legs move in the same way as during the breaststroke. Butterfly requires some preliminary preparation, hand strength.

Backstroke- lying on his back, the swimmer makes strokes with his hands and pushes with his legs.

are quite effective swims with alternating different styles of swimming. In this case, the training of various muscle groups will be maximum.

water exercises

In addition to swimming, various exercises in the water are also quite effective. These are water aerobics and water yoga, water shaping and walking (running) in water, stretching and exercises at the side of the pool. All these exercises are aimed at training individual muscle groups. Their effectiveness will increase if the classes are conducted under the guidance of an experienced instructor.

Pool or sea?

In the question of what is more effective - swimming in the pool or in the sea - there can be no definite answer. In the pool, as a rule, there is an instructor who will help you learn how to swim correctly, select water exercises depending on your needs and health problems. The pool is more comfortable and available throughout the whole year. On the other hand, not everyone can afford the pleasure of regularly visiting the pool.

Swimming in the sea (other bodies of water) also has its advantages. Firstly, waves, wind, bottom irregularities create certain obstacles during swimming - therefore, muscles are better trained. Secondly, sea water is useful in itself and, washing the body, has a healing effect. However, not everyone can often go to the sea, moreover, swimming in the sea carries a certain risk.

Therefore, the ideal option is combination of swimming in the pool and swimming in the sea.

Let swimming bring you pleasure, and its positive effect on the body will serve as an occasion for more frequent visits to the pool or another trip to the sea.

The first rule of swimming is that there is no "correct" way to swim. No one is trying to find some perfect look running, everyone runs differently - everything is exactly the same in the pool. Yes, some items that include in your training program all good swimmers, yet there are. It will be great if they are in yours, but it should be drawn up in accordance with your level. physical training and health status. Don't compare yourself to that girl on the next path.
The more often you go to the pool, the more comfortable you can feel there, and the better your result will be. Going to the pool once or twice a week is a great way to achieve nothing. If you do not devote enough time to swimming, you should not count on the result. It is better to visit the pool four times a week and swim for half an hour than to come once and exhaust yourself with a two-hour workout.
Find the perfect glasses. Everyone's face is different, so the same glasses may be perfect for that girl (sorry, she haunts us), but they can ruin your workout fun. Finding the right glasses for you is really worth spending a little time.
Make sure that your cap does not slip off your head while swimming. First, you don't want to wet your hair in chlorinated pool water. Secondly, other swimmers do not need to fish your hair out of the water. During the last wash before the pool, do not use hair conditioner, then the cap will stay on your head better.
Don't get dehydrated. In the pool, it can be difficult to notice that your body is dehydrated, but it can happen. Take a small bottle of water with you to the pool and be sure to drink it after your workout.
Warm up before swimming. To improve your swimming technique, you need to be not only persistent, but also strong, flexible and enduring, says Paula Newby Fraser, an eight-time triathlon world champion (she can definitely be trusted). A five-minute warm-up and stretch will relax your muscles, improve blood circulation and stretch your ligaments.
Remember: if your body is in a straight line while swimming, it will be much easier to swim. The straighter your body is, the less water resistance will be. This advice is especially relevant in open water, where additional resistance is created by waves, other swimmers, and even underwater fauna.
Blow bubbles underwater! If you think that this is child's play, you are mistaken: this is a pretty important breathing exercise. Dip your head under the water as you exhale, exhale through your mouth. A whole stream of bubbles will escape from your mouth. Try to hum on your exhale. If the sound is still heard, then you can exhale a little more.
Learn to breathe correctly. Stand straight, while inhaling, look down at the bottom of the pool, stretching the body in a straight line. This is a great exercise that will help you achieve results.
To inhale while swimming free style, do not take your head out of the water completely - just enough so that your mouth is above the water. Keep your face under water and turn your head only when you need to inhale - The best way Don't hold your breath and don't waste time.
Don't move your head while swimming. The more you turn your head back and forth, the less accurate the direction of your movement. Imagine that your head works like the steering wheel of a car: where it is turned, the body moves there. You don't want to accidentally change tracks.
Think pleasant. In the water you don't see or hear what's going on around you, you don't talk to anyone - you can only think. Negative thoughts can cause anxiety and even panic. Think of something good, concentrate on your breath, imagine that your body is a machine. For example, Ferrari.
Train both hands. You will not achieve good results if you do not train both sides of the body equally. Try next exercise: Extend one arm out in front of you, row only with the other arm. Alternate hands. Over time, this exercise will become easier and easier for you. In addition, it perfectly trains breathing.
Keep your hips and the back of your head at the same level. Then your body will be that same straight line, and it will be much easier for you to breathe. In order for the hips to be above the surface of the water, follow the position of the neck (it should be straight). Your eyes should look at the bottom of the pool. Keep your back straight and then lean slightly towards the bottom, arching at the waist.
Work on stroke length. Many swimmers don't care about stroke length, although it's probably the only thing that really matters in swimming. Long strokes most efficient and require the least amount of energy.
The first thing that should sink into the water in a freestyle stroke is your toes. Don't forget about it. Otherwise, you risk getting a shoulder injury, which, by the way, occurs most often in swimmers.
Experiment with swimming speed. Short slow swims are not good for health or for improving technique. Alternate slow long swims and short, but very fast ones. Over time, you will understand what pace suits you best.
Don't swing your legs too much. Many novice swimmers make too frequent and fast foot movements. This requires a lot of energy, but is not particularly efficient. It is much better to make sharp and clear movements that could be compared with the movement of scissors.
Make sure to keep your legs straight while swinging. The movement should come from the hip, not from the knee. By bending your knee, you increase the resistance of the water, wasting both time and energy.
Find strength for the last push. When swimming at speed, everything is decided by the last effort, the last jerk. Don't waste time breathing in the last five meters, even if you feel like breathing. Better try to reach the wall as quickly as possible - and after the finish, catch your breath properly. Wow, that girl on the next path will definitely appreciate it.

Swimming is as natural to a person as running. We all know that being in the water is good for both physical and mental health. In this article you will find additional incentive go to the swimming pool.

Weight loss

The most obvious beneficial effect of swimming is fat burning. Moreover, the number of calories that you spend during a conscientious swim is really huge. Firstly, many muscle groups are immediately involved in the work. Secondly, cold water helps to spend extra energy. For the greatest effect, learn how to swim with a butterfly. This is the most energy-intensive style.

Posture improvement

Many of us spend most of our day in front of a computer. Swimming can greatly. In addition to the fact that the spine experiences less gravitational loads in water, swimming improves the condition of the back muscles, chest and waist. Back crawl swimming is the best remedy for slouching.

Tightened belly

It seems that during swimming, the legs and arms work the most. However, the abdominal muscles are also involved in the work. In order to use swimming, you should give preference to the "dolphin" style. But other styles will help get rid of belly fat.

Many professional swimmers started their careers to get rid of asthma attacks. Proper breathing, which is necessary during swimming, as well as moist air, have a beneficial effect on the functioning of the lungs. At regular classes swimming (up to 45–50 beats per minute at rest), and at the same time, the maximum power of the heart increases (up to 200 contractions).

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Benefits for joints

Water will make your joints more flexible. But swimming works well not only as a prevention of joint diseases. You can also swim during exacerbations: cooling will relieve pain, and smooth movements will have a massage effect.

Blood improvement

Even after a single swim, the composition of the blood changes markedly in better side: increases the number of red blood cells and hemoglobin levels. What can we say about the positive impact of regular training in the pool.

Alternative to the gym

The pool can be a great alternative for those days when you don’t have enough energy to train in the gym or don’t feel like it. Make a promise to yourself that you won't exhaust yourself, but just swim at a comfortable pace. After 5-10 minutes of relaxing in the water, you may have the strength to a complete workout. And if not, don't scold yourself: it's better than nothing.

Digital detox

Even in the gym and on the treadmill, many do not part with their smartphone. In the pool you even call. At least an hour you will not check the mail and the number of likes on Instagram.

gentle workout

Swimming is good for recovering from injury or just after too much intense load. Swimming also perfectly complements jogging, contributing to faster muscle recovery than rest days with no physical activity at all.

Intelligence enhancement

Movement in the water requires special coordination, and vigorous breathing during an intense swim saturates the blood with oxygen. To make swimming smarter, swim in different styles at a fast pace.

The sound of water helps to relieve stress and distract from problems. Beneficial to nervous system also affected by low water temperature. If after a working day you can’t relax, and at night you go to the pool in the evenings. To relax, swim with simple strokes - breaststroke or backstroke.

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hardening

The positive effect of water procedures on immunity is well known. But deciding to douse with ice water or even a contrast shower is not so easy. But in the pool, cold water is perceived quite naturally, providing the same tempering effect.

Fighting temptations

Sometimes in the evening you just don't have enough energy. Swimming can become your faithful assistant. First, it will take at least an hour of your time. Secondly, after swimming, your mood is guaranteed to improve, and there will simply be no need for an extra cake or a glass of wine.

Entertainment for the whole family

Swimming is a sport accessible to all ages. From an early age, children enjoy being in the pool. And for the elderly, swimming is perhaps the most in a safe way keep yourself in shape. Take the whole family to the pool!