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Friday, October 7, 2022

How many times a week should I swim?

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Swimming is rightly considered a unique sport. This type of physical activity helps strengthen the immune system, improve heart muscle activity, increase lung capacity and, of course, lose weight with lifeguard recertification.

On average, an hour session in the pool allows you to burn about 500 Kcal, which is an undeniable advantage. Girls and women who are overweight start swimming to get rid of extra pounds, as well as to make the skin more elastic.

Swimming in the pool: the positives

Whichever way you look, swimming has a beneficial effect on the functioning of internal organs and the psycho-emotional state of a person as a whole.

Exercises in water help to accelerate the metabolism (metabolism), as a result of which the tumors melt before our eyes. During swimming, all muscle groups are involved, so you don’t need to exercise each zone separately.

Classes of this kind improve the activity of the heart muscle, normalize blood pressure, control the production of collagen and elastin fibers.

An alternative to swimming can be considered water aerobics, which allows you to perform exercises while in a state of weightlessness. You will feel only a light load on the muscles, but the result will not be long in coming.

Swimming is suitable for all categories of people who are overweight. The pool can be visited by girls, middle-aged women, the elderly, people with complications (disabled people). This characteristic is achieved due to the fact that the musculoskeletal system is loaded to a small degree due to the supporting function of water.

With active water procedures, tissue elasticity is improved, resulting in an intensive fight against fatty deposits, especially cellulite. The whirlpool allows you to disperse the liquid, as well as remove toxins from the skin.

As mentioned earlier, 1 hour of intensive swimming allows you to get rid of 450-500 Kcal. This aspect is 1.5 times greater than in running or fitness.

Reasons why it is difficult to lose weight

Despite the fact that swimming is considered an active physical activity, it is quite difficult to lose weight using this method. Experts have identified important aspects that prevent accelerated weight loss. Let’s consider them in order.

For most people, exercising in the water causes cravings and uncontrollable hunger. This characteristic leads to the use of high-calorie foods in large quantities after training.

Swimming contributes to increased fatigue. A person at a subconscious level changes to a sedentary lifestyle, without noticing it. From here fat deposits appear in the most problematic parts of the body.

Because the pool has a cooling effect, burning calories stops the moment you get out of the water. From the above, we can conclude that the excess weight recedes only during swimming.


This swimming style is an initial chest position, when the legs and arms move almost parallel to the water level. From a technical point of view, the exercise is considered the most difficult to complete. The chest includes the most muscle groups, so excess weight disappears quickly. The main driving force is the legs, they are the ones that are loaded the most. Regular front swimming allows you to increase biceps and quadriceps, biceps, tighten the buttocks and visually stretch the calf muscles. As for the upper body, the back muscles, pectorals and deltoids are involved.


The style of swimming is conditionally called dolphin, it is rightly considered difficult. Like the breaststroke, the butterfly is done on the stomach, while the arms are symmetrical. During a strong jerk, the body is thrown over the water due to the fact that the legs resemble the movements of a mermaid (like waves). The butterfly includes the abs, back, neck, chest, arms, hips and calves.


The exercise is similar to the lunge style, but the main difference is the starting position on the back. The arms are also parallel to the surface of the water, but not bent at the elbows, but fully extended. This style strengthens the biceps, chest, back and partially the abs. The main focus is on the deltoid muscle and calves.

Slow march.

Style with the initial position on the stomach, in which the rowing is carried out with two hands in a row. The upper limbs are parallel to the body, while the legs work alternately. An important feature is considered that the face is immersed in water, the neck should be in line with the back. During the next stroke, the head turns first in one direction, then in the other, it is at this time that you can exhale and inhale. Crawl swimming involves an intense load that involves the shoulders, chest, back, abs, biceps and quadriceps muscles of the thighs and calves.

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