When you decide to lose weight, in addition to following a low-calorie diet prescribed by a specialist, you usually start exercising. As for the diet, salads are among the most suitable dishes. Here are the calories for each variant.
One of the most suitable cardio disciplines for this purpose is certainly swimming, which allows you to burn many calories and tone almost all the muscles of the body.
and therefore lose weight, there are no official fitness roadmaps, because there are several factors at play that could change them: total kilos to lose, age, metabolism, diet, time to devote to physical activity and many others.
However, as a guideline to lose weight, the general advice is to do aerobic exercise at moderate intensity for 150-300 minutes per week. Alternatively, but only if you are already sufficiently trained, dedicate yourself to more demanding and vigorous exercises for 75-150 minutes per week.
. In addition, it falls into the categories of those with low impact, that is, that do not burden the joints, and this makes it the most suitable choice for those with knee problems, recovering from injuries or recovering from surgery.
If you are a beginner you can start by swimming at a constant pace, maintaining the same pace for at least 10 consecutive minutes, then rest a couple and, if you feel like it, start again.
Your training level in these cases should be between 60 and 90 percent of your age-predicted maximum heart rate, which can be calculated by subtracting your own from 220.
To monitor this aspect and the timing of each swimming session it may be useful to use a waterproof heart rate monitor.
.Alternate styles
The main swimming styles that can burn a good number of calories are butterfly, breaststroke, freestyle and backstroke. Among these, the butterfly is the one that allows greater energy and therefore caloric consumption but to push the training to an even higher level, you can alternate all styles during a single fitness session, thus increasing the calories burned, which can arrive even beyond 800.
This advice also derives from the fact that it is important not to accustom the body to the same effort because this causes it to lose progressively fewer calories for the same exercise.
Increase the intensity
In addition to alternating styles, to burn more calories with swimming it is necessary to increase the intensity and frequency of the workouts.
If at the beginning ten minutes may be enough, with the passage of time it is advisable to arrive at at least two weekly sessions of 30 - 40 minutes each.
Use tools
Another way to intensify the workout and therefore burn more is to introduce the use of tools such as the board or the Pull buoy, which opposing more resistance to water make the workout more tiring and the calorie expenditure higher.
A workout of this type could be composed of 8 laps in the style you prefer, followed by a recovery of 30 seconds and another 8 with the introduction of a tablet if you want to concentrate on the legs or a Pull buoy on the arms.
The use of gear, including fins, also helps to focus on technique and quality of movement.
Take advantage of rest times
One of the most common myths about how to lose weight is that exercising more means burning more calories. This is partly true but not entirely, because resting times are also very important and to obtain satisfactory results it is essential to make the most of them.
One of the best ways is to practice active recovery, that is not to stop completely between one series and the other but simply to slow down the rhythm, in order to keep the heart rate at a certain level, favoring calorie consumption. An example of active rest is alternate freestyle pools with others on the back, which in addition to reducing the necessary effort stretch the muscles.
back and forth swinging your arms as you go.
At the end of the workout it is essential not to forget the cool-down phase, in which you can swim at a slow pace for three to five minutes, in order to reduce your heart rate before getting out of the water.
