Swimming can also be a valid alternative, compared to running, cycling, skiing, etc., for people who can no longer practice these sports due to certain joint, bone or tendon problems. We are not saying that swimming is “good for everyone” or that it should be considered as “a“ physiotherapy activity. ”In fact, swimming also has its problems - especially when practiced at important levels.
However, in some circumstances, the microgravity of the aquatic environment, and the posture of certain styles - not all - can allow you to practice sports avoiding pain or functional worsening.
, back, frog or butterfly) several times, a sort of plateau could be triggered in the long run. Changing your pool workout routine is a particularly effective way to use different muscle groups, helping to maximize results.
Swimming allows you to burn a lot of calories in the beginning of physical activity. But as your skills improve, your heart rate tends to stabilize. The solution, according to most coaches, is to swim harder and faster to keep your heart rate high. heart rate. To monitor your water performance and heart rate, it is recommended that you wear a waterproof fitness tracker during strokes. Your target heart rate during a moderate intensity workout should be approximately 50 to 70 percent of your maximum heart rate. to calculate the maximum heart rate just subtract the age of each from 220.
to keep moving on active recovery days; use a float tube or life vest to train your arms and legs.If your goal is to tone your arms in addition to losing weight, you can do some bicep curls with water-resistant dumbbells. Water also creates stamina, which can help build strength and endurance.
Also great workouts in the pool or training with the elliptical.
Training in water also prevents heat disturbances.
cardio or swimming. The frequency of swimming for weight loss is the same as for other cardiovascular exercises, so 4-5 days a week for best results. The ideal, according to the experts, is to start with 15-20 minutes of swimming every other day, then gradually increase to 30 minutes of swimming five days a week, if the body allows. muscle and fatigue could discourage and make people give up. , it is the weight itself that contributes significantly. Weight, in fact, plays an important role: in general, the heavier you are, the more calories are burned. The metabolism, which varies from person to person regardless of weight, plays its part. Based on the results produced by research from the American College of Sports Medicine, it is estimated that:
"in one" hour of swimming style, regardless of the total distance the athlete swims, the following calories are lost in one "hour":
- a 60 kg person burns 590 calories by swimming fast and 413 calories by swimming slowly;
- a 70 kg person burns 704 calories by swimming fast and 493 calories by swimming slowly;
- an 80 kg person burns 817 calories by swimming fast and 572 calories by swimming slowly;
- a 90 kg person burns 931 calories by swimming fast and 651 calories by swimming slowly.
Note: we are obviously talking about subjects with good technique and an equally satisfactory level of metabolic and muscular conditioning.
