Swim beautiful and slim

Swimming has it all. It is, in fact, one of those forms of exercise that strikes really many flies with one swipe. The large muscle groups work, the condition improves, and the technique puts coordination and the brain to the test. And then it even increases agility if you throw yourself into breaststroke or back crawl with Lifeguard Recertification Near Me .

But swimming is technically demanding and therefore requires diligence and practice if you want to be good and enduring. Basically, there are four different styles of swimming. The easiest is breaststroke. The most difficult and absolutely most demanding is the butterfly. In between is back crawl and crawl.

Whatever style you decide upon, that look can be further enhanced by the type of shutter hinges used. This means that your body will need oxygen. Lots of oxygen. When you repeatedly expose your body to that pressure, you will expand your heart and lung capacity and thus improve your shape. And one of the benefits of swimming is that you quickly notice results American Lifeguard USA.

At rest, your oxygen consumption is usually very small, namely in the order of 0.15-0.25 l / min. A leisurely stroll increases your oxygen consumption 3-5 times. While more intense exertions like swimming increase your oxygen uptake by up to 8-12 times.

Swim slim

The metabolism is also high when you swim, but you still have to go over a certain number of meters before it really beats in the calorie account. Even though it feels tough because it's a different sport than you're used to, the calories do not rattle off just by jumping into the water. For a trained swimmer, it may take a few kilometers before the combustion peaks, for a beginner it may be 500 meters. But then it also goes strong.

As an exercise swimmer, you burn an average of 5.5-7.0 calories per day. mine. If, on the other hand, you are an elite swimmer, your metabolism is around 8-12 calories in minutes. In comparison, an exercise swimmer must swim between 3.5 and 4.5 hours to burn 1500 calories, while an elite swimmer can make do with 2-3 hours in the pool. These numbers are approximate numbers. Your body weight is extremely important for how big your energy needs are for various activities.

But even though swimming beats both in terms of fitness and combustion, it is also an obvious sport if you are injured or bothered by joint problems. In relation to the combustion, it is one of the least stressful forms of exercise, because you do not get a shock or twist in the body when you move in the water.

Yes, it can be fun    

Despite its reputation as a monotonous and boring sport, swimming is actually one of the sports where the variety is greatest. If you belong to those where something has to happen all the time, swimming is an obvious sport.

You can alternate between high and low intensity as well as short and long workouts. You can switch between the four styles or use different equipment where you put legs or arms out of play. You can e.g. use flippers, hand pads or pullboys. Both coordination and concentration are required if the speed is to be maintained when legs or arms are put out of play.

The important thing is that you put together your training so that the intensity and the total amount you train is sufficient. Change in duration, frequency and intensity should occur gradually. Do not open all the locks at once. Start by increasing the number of training days so that you get up to train two to three days a week. Next, increase the duration of your workout from 45 min. in the beginning to 60 min. Finally, you set the intensity - that is, the pace - up.

By the way, when swimming, it is a good idea not to take long and long breaks simply to avoid getting frozen. With your teeth chattering in your mouth, you quickly lose the urge to swim and to stay in water at all. Therefore, it is important to carefully plan breaks if you want to swim after a program.

In addition to swimming, you can also spice up your trip in the swimming pool with activities such as water polo, aqua spinning, jumping, water gymnastics, water-walking or water aerobics.

BEGINNER PROGRAM: HOW TO SWIM IN FORM

If you are a beginner or untrained, start the physical activity with light to moderate intensity in the first two to three weeks. It minimizes the risk of injury. Once you have mastered the program, then add ten minutes to each category so that you continue to be pressured when you are in the water. The red numbers indicate how hard you have to work based on the Borg scale (see below).