In this article, we will talk about swimming for weight loss before and after. Swimming is one of the best sports to lose weight, tone up and get in shape. The benefits of swimming are that you use the body in a non-stressful way. The muscles and joints relax with the movements you make in the water. And swimming, muscle functioning improves in hot water. In addition, it is a sport or activity that can be carried out at any age and it is not necessary to have previous experience. Learn why swimming for weight loss before and after.
FIRST TIPS BEFORE STARTING SWIMMING
If you’ve been thinking about swimming as an alternative to lose weight but you’ve never gotten into a pool before, there’s nothing to worry about! You can feel like a fish in the water in a matter of minutes and start losing weight without realizing it. So, keep in mind these three tips:
The primary objective will be to lose the fear of water or to try to keep as much as possible without leaning on the edges, even with the help of a float. Do not focus on perfect exercises, but on those that best feel you.
The strokes will be simple at the beginning, because what is expected is to lose weight and not go to an Olympic Game. You can use the “lifesavers” of arms and also the known how to properly jump into the swimming pool and propel yourself in the water.
The third step will be to master the breath. Start at the shallow end of the pool. Drown the face and exhale through the nose, then lift the face out of the water and breathe. Repeat this operation several times.
BEST WORKOUT SWIMMING FOR WEIGHT LOSS BEFORE AND AFTER
One hour of swimming can mean a caloric expense that reaches or overcome 400 calories. Everything depends on the way you swim and the effort and intensity you apply in each session. If your goal is to swim to lose weight in a healthy way and eliminate some kilos swimming, try one of these three training proposals:
1. SWIMMING 200 METERS
Adapt first to the aquatic environment by swimming a few strokes, doing water stretches or even running in the water and raising your knees under the water. Next, start the routine swimming 50 meters to crawl at a gentle pace. Rest only a few seconds and make two lengths (50 meters + 50 meters) on your back. Finally, travel the last 50 meters to intense crawl, always within your possibilities recover swimming a few minutes to breaststroke. This last high-intensity crawl interval will cause your body to continue burning calories once out of the water and, in this way, lose weight by swimming. If you are in good shape, you can repeat the routine a second time.
2. SWIMMING 400 METERS
Warm up a few minutes in freestyle and start by doing 100 meters of crawl at the gentle intensity. Rest for 15 seconds and do another 100 to lateral fist that is, advancing at the same time forward and diagonally. Rest again, always attentive to control your breathing and continue doing 50 meters to the back and 50 to the butterfly (if it costs you too much, just 100 on your back). Recover and finish the routine with the last 100 meters to crawl at medium intensity.
3. SWIMMING 400 METERS WITH PROGRESSIVE INTENSITY
Once prepared, make two first series of 50 meters each at a fast crawl, resting 15 seconds between them. Go for the next 100 meters, this time doing a series with 50 meters to crawl and 50 to back. Rest well. They touch the third 100 meters, but now they will be 50 to crawl and 50 to breaststroke. Finally, in the last 100, he combines the four swimming styles (front, back, breaststroke and butterfly), 25 meters with each one and at medium pace resting 10 seconds between them. You will lose weight by swimming and you will obtain an enviable physical form.
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MORE TRICKS TO LOSE WEIGHT WITH SWIMMING
So that your goal of swimming for weight loss before and after is achieved, you will have to practice this sport at least twice a week, always respecting the necessary days of recovery and rest. Do not feel you shame to consult a personal swimming trainer or qualified instructor to help you lose weight progressively:
- When you trying to maintain a constant rhythm and an intensity that is comfortable, so you can always increase it, at a given time, to perform a HIIT interval in your workout.
- It is important that your heart rate does not exceed 60% – 80% of your total capacity (always attending to your physical condition).
- Finally, remember to rest a few seconds between lengths or series but not an excessive time for the exercise to achieve the desired goal of eliminating fats.
THE GREAT HEALTH BENEFITS OF SWIMMING
1. REDUCE THE RISKS TO YOUR HEALTH
It has been proven that swimming regularly helps reduce the chances of suffering from heart disease or type 2 diabetes in men and women.
2. A COMPREHENSIVE SPORT
Swimming is an activity that forces you to use all the muscles to propel yourself through the water, thus providing an integral training for your body. What are you looking for to specifically train a part of your body? If what you want is to practice swimming to train or tone certain parts of your body, you should know that with swimming, applying certain techniques, you can also achieve it.
3. CONTROL YOUR WEIGHT
Swimming is a great sport to tone your body, control and lose weight. It is a complete sport that will help you maintain a healthy and balanced lifestyle. Only half and one hour of soft swimming, you can burn more calories and you can lose weight easily.
4. LOW IMPACT TRAINING
Swimming is a low impact exercise, so it does not affect your joints as much as other sports such as running or cycling. In swimming, water supports up to 90 percent of the weight of your body, so it is a particularly good sport for pregnant women, people with disabilities or people with injuries or diseases such as arthritis.
5. DECREASES STRESS AND DEPRESSION
First of all, physical exercise releases endorphins, the hormones that produce the sensation of well-being. Also, research has shown that swimming can reverse the damage caused by stress. Another investigation with 100 American swimmers found that beginner and intermediate swimmers felt less tension, hatred, confusion or depression than before practicing this sport.
6. A HEALTHY HEART
swimming not only help weight loss. its also develop a heart. a healthy heart is fundamental to have a healthy life. A healthy heart prevents disorders such as obesity, high cholesterol, and high blood pressure. Regularly practicing nation helps improve your overall health and strengthen your heart.
7. IMPROVE FLEXIBILITY
Unlike bodybuilding machines that only exercise some parts of the body, swimming makes a large part of the bodywork, which helps the joints remain flexible.
To improve flexibility, it is recommended that soft stretches be performed at the end of the exercise.
8. REDUCES THE RISK OF DIABETES
In one study it was shown that the risk of diabetes was reduced by 6% when swimming. With only 30 minutes, three times a week the risk of getting type 2 diabetes is reduced by 10%. On the other hand, if you already have type 1 diabetes, aerobic exercise can be helpful, as it increases insulin sensitivity.
9. INCREASE MUSCLE MASS THROUGHOUT THE BOBY
After 8 months of swimming, you can see up to 23% increase in muscle mass.
10. IMPROVES SLEEP
According to a US survey in 2013, people who exercise, such as swimming, are twice as likely to say they have slept well every night or almost every night. They are also less likely to report sleep problems.
11. IMPROVES CARDIORESPIRATORY FUNCTION
Swimming improves the body’s resistance. It improves the efficiency of oxygen consumption by up to 10% and increases the ability of the heart to boost blood by up to 18%. Strengthens the heart and lungs. Due to the respiratory work carried out in the water, the efficiency in the oxygenation and transfer of the blood is increased.
BEST FOODS TO EAT BEFORE AND AFTER SWIMMING
Finally, we have achieved the good experience of swimming for weight loss before and after. now we know that which foods give you the energy to swim for longer and which ones should be avoided? We tell you how to eat smartly, before and after your swimming session.
Experts agree that a proper meal can be essential to improving your performance and have more energy. Prepare to improve with our tips on what to eat before and after training.
Are you training to compete or to keep fit?
What you should eat before and after the bath depends on whether you are swimming to compete or just to keep in shape. Competing swimmers need to eat foods that release their energy progressively. If you are swimming to keep fit, however, you may opt for an easy-to-digest, low-fat meal before swimming which is burning fat.
THE FOODS YOU CAN EAT BEFORE THE SWIMMING
Foods rich in carbohydrates are an important source of energy. By eating a small amount of carbohydrates before diving into the pool, you can swim longer as these foods slowly release that energy. It is important that you eat at least one hour before starting to swim to avoid the sensation of swelling.
FOODS BEFORE SWIMMING:
• Pasta and brown rice, in small quantities, provide you with many carbohydrates that will allow you to concentrate in the bathroom. Eat them with bananas and other fruits that are a great source of potassium.
• Always have a drink on hand to keep you hydrated, and do not forget to drink fluids even during the swimming session.
FOODS YOU SHOULD AVOID BEFORE SWIMMING:
• Fatty foods are more difficult to lose weight if you lose weight swimming you need to must avoid fatty foods. it is also more difficult to digest for the stomach and therefore can cause indigestion and discomfort during bathing.
FOODS YOU CAN EAT AFTER SWIMMING
This type of food is used to replace lost nutrients and to refuel 20 to 30 minutes after bathing. In the case of long-distance swimmers, it is especially important to do so because your body needs help to recover. If you swim in the morning, you should take with you a combination of healthy snacks to snack on during the day in order to prevent energy drops.
GOODS OPTIONS TO EAT AFTER SWIMMING
• Snacks: Energy recovery drinks help restock carbohydrates, and fruit bars are more recommended snacks than a substantial meal.
• Main meals: Incorporating the food helps to lose weight and recover and strengthen the muscles. these foods Leafy Greens, Salmon, Tuna, Boiled Potatoes, Lean Beef and Chicken Breast, Cruciferous Vegetables, Beans and Legumes.