[b]Is it possible to lose weight by swimming?
[/b]Supporters of strength and high-intensity training disdain swimming, considering it more of a rest than a load. But a person who is seriously involved in swimming will find something to object to, and you just need to look at the figures of swimmers. About the benefits of swimming .

Let's start with the fact that any physical activity, even walking, helps you lose weight. You just need to create the necessary ratio of energy intake and expenditure. If you eat with a small calorie deficit, even regular walks will help you lose weight. And swimming - even more so.

The active, sweeping movements that a person makes when swimming are quite energy-consuming in themselves. If we add to this the resistance of the water, we get a very considerable energy expenditure. On average, a person burns about 400-500 kcal per hour while swimming. Considering the enormous pleasure from the process and the health benefits, it is difficult to think of a better type of physical activity. It is not without reason that swimming is recommended for children, the elderly, and pregnant women.

How to swim to lose weight: tips for beginners
How to do it?
In order for swimming lessons to bring results, you need to practice intensively, without being lazy. On average, a workout should take from 40 to 80 minutes. You need to start by learning the technique - ideally, for this you need a qualified trainer . It is most convenient to practice in a pool - the duration of the approach in this case will be regulated by the length of the lane.

[b]Which swimming style should I choose?
[/b]Butterfly is considered the most energy-consuming of all swimming styles, but it will probably be too difficult for a beginner. Therefore, it is better to start with the crawl, which is often called freestyle - it is not only easier, but also safer for a person who has not mastered the breathing technique perfectly. When you have mastered crawl sufficiently, you can move on to breaststroke and then to butterfly.

[b]Safety precautions
[/b]Don't forget about safety precautions. No matter how much you dream of losing weight quickly, the intensity of training should be adequate. If you feel discomfort in the chest, muscle pain or cramps, you should stop the workout.

[b]To help swimming help you lose weight, remember about proper nutrition
[/b]No matter how hard and intensely you work out, without a properly organized diet, you are unlikely to achieve results. The surest way to organize your menu is to calculate the approximate number of calories you spend per day (taking into account training). Subtract 10-20% from this figure and you will get the number of calories you need to eat per day to lose weight without harming your health.

Monitor your body changes regularly. After 1-2 weeks of dieting, weigh yourself and take measurements. If the numbers are encouraging, then you are doing everything right. If there are no positive changes, then you may have overestimated your energy expenditure, and you should subtract another 100-200 calories from the calculated number.

Try to eat no later than 2 hours before training to avoid heaviness and discomfort during the session. Drink more fluids – your joints and circulatory system need it to cope with the load.

[b]Swimming for weight loss - Yoga workouts for beginners
[/b]Warm up well before you start your workout. Do some joint stretching before you get into the water, and then swim a little at a slow pace. Your body needs to get used to the water and prepare for intense work.

It is better to start with 25 m swims, trying to control your heart rate. If you have a heart rate monitor, this will be easy. If you do not have such a device, just measure your pulse after each swim (the easiest way is to count the number of beats in 10 seconds and multiply by 6).

The heart rate should vary within 60-85% of the maximum (it is not difficult to calculate the maximum heart rate - just subtract your age from 220). If the resulting figure does not reach the required value, you need to work harder. If the indicator exceeds the required number, slow down. People who are very overweight (20 kg or more) or have problems with the cardiovascular system should stick to the lower limits of the required heart rate, that is, 60-65% of the maximum.

Finish each workout with a cool-down , 5-10 minutes of swimming at a leisurely pace or performing simple movements in the water. This is necessary so that the respiratory and cardiovascular systems gradually return to their normal operating mode after intense exercise.

[b]How much do you need to swim to lose weight
[/b]The total distance that is recommended to be swum in one workout is 500-600 m.
It should be broken down into sets of 100-200 meters, and these, in turn, if necessary, should be divided into swims of 25-50 meters.
Between short swims, rest for 1-1.5 minutes to calm your pulse and breathing a little.
Rest 5-8 minutes between sets.

But you don't have to stand still during this time - you can swim slowly or walk leisurely in the water. Don't be too strict about the numbers. Rest longer if your body requires it, because health and safety are paramount.

Increase the load as your body gets used to the training and becomes more resilient. From 25m swims, gradually move to 50, then 75 and 100. Start with freestyle swimming, master more complex styles, and combine them in each session to work your muscles comprehensively.