When weight loss is set as a goal, exercise certainly plays a fundamental role, combined with a low-calorie diet to be carried out following the advice of your nutritionist.
However, the choice of which activity to carry out is not always easy, because the options are many. Undoubtedly it is necessary to head towards cardio disciplines but which are the best for burning calories?
In addition to running and walking, among those that usually intercept people's preferences there are swimming and training with the elliptical, two very different but equally valid modes.
Here are the main differences and how to best train with both disciplines to lose weight.
extremely complete, which in addition to guaranteeing a high level of caloric consumption, involves almost all the body muscles, fortifying them and thus making the figure toned and harmonious overall.
This sport is part of the low-impact cardio disciplines, that is, they do not burden the joints and are therefore also suitable for those who have recovered from trauma or injuries or are recovering from surgery. To give this characteristic to swimming is the water, which almost completely eliminates the force of gravity, to the point of perceiving just over 10% of body weight.
In the same way, however, the liquid opposes resistance to movements, which require much more energy to be accomplished than doing them in the open air, and this undoubtedly determines a caloric expenditure such as to contribute to weight loss.
As a guideline, a person can burn about 550 calories in one "hour of swimming, but each style has some differences. Furthermore, the speed of movement also affects this process.
The ideal frequency to lose weight by swimming is to practice it three times a week, at least for half an hour.
Here's how to swim to burn calories.
Freestyle
This style is the one that guarantees a faster weight loss, because it subjects all the muscles to a complete aerobic work and if done correctly it is a really intense workout. To practice it, it is also necessary to know the method of breathing.
Frog
This style is easier to do because you can be able to do it even if you don't have a perfect technique. In addition to ensuring calorie consumption, swimming breaststroke tones the pectoral and buttocks and acts on the fat accumulated on the inner thigh.
Alternation of styles and intensity
To burn even more fat and calories, you can also alternate styles and insert in the same training session breaststroke, freestyle, back (also ideal for toning the chest, arms, back and abdomen) and dolphin.
Varying the intensity of the swim can also accelerate weight loss. Here is an example of how to do it.
- Swim at a brisk pace for 10 minutes.
- Take a 3 minute break.
- Start swimming at a brisk pace for another 10 minutes and take the next break.
- Interval the two moments several times, stopping when you feel too tired.
This tool simulates the movements of cross-country skiing and is usually chosen by those who aim at a cardio activity in the gym but do not like the treadmill or because of physical problems cannot run. Like swimming, in fact, the elliptical can be defined as a low impact tool and therefore suitable for everyone, even those who are heavily overweight.
There are several fitness programs that can be carried out with the elliptical trainer, to be chosen according to your level of training, resistance and the objectives you want to achieve.
This machine is equipped with both fixed handles and movable arms and if in addition to slimming and toning the lower part of the body, you also want to affect the muscles of the arms, shoulders and back, it is advisable to use those that are not rigid, moving them in synchrony. with legs.
On average, a person can burn up to 700 calories in one "hour" on the elliptical.
For beginners, the ideal would be to perform training sessions that do not exceed 20 consecutive minutes three times a week, then gradually increase over time. The first results should appear after two or three weeks but to really do the trick. difference is the constancy of execution.
Basic training to lose weight with the elliptical
This workout lasts 45 minutes but if you are a beginner and you cannot complete it, you can decrease the timing of each step and increase them over time.
- Position yourself on the tool with your feet firmly on the pedals and your hands on the movable arms.
- Start moving your arms and legs together at a slow pace for 10 minutes.
- Increase the pace but without reaching the point of going into oxygen debt.
- Continue at this intensity for 25 minutes.
- Return to the starting pace and keep moving for another 5 minutes.
Don't forget to drink before, during and after the session.
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