Swimming is the ideal sport for losing weight. No matter if you are very overweight or just a few pounds too much. Swimming trains all muscle groups and consumes many calories. This helps you lose weight and stay lean.
Breaststroke, back, crawl (also called crawl swimming) or dolphin as swimming style? No matter how you swim, the movements in the water are good for all muscle groups, especially for the often neglected, but in everyday life strained back muscles. And swimming also helps with weight loss. Sports with rhythmic, not too fast movements like swimming, rowing or jogging on the cross trainer are ideal fat burners, while sparing the joints. A woman weighing about 70 kilograms consumes about 450 to 550 calories per hour of swimming, depending on how fast or intense she swims.
As a beginner or Baggersee-Brustpaddler you should best in a swimming course (in the group costs about seven to 15 euros per double hour in a normal swimming pool), because that's where you learn important basics. Those who simply splash off run the risk of not achieving the desired results. Only those who are able to swim properly can really lose weight and strengthen their muscles. Anyone who is still unsure whether swimming is the right thing for him, can keep on the first swimming pool visits with the following tips on water.
The water situation while swimming
The position of the water, ie how the body lies in the water, is decisive for many factors of swimming. The breathing and the whole progress depends on the angle between body and water surface. One observes the possible differences in the swimming pool 1000 times a day.
On the left, the granny with bathing cap: she swims like a swan, her neck bent, with her head straight out of the water. She is swimming comfortably. Right on the neighboring track: The swimmer, who apparently has his head constantly under water and with each forward movement with dives into the water. He swims fast.
Golden rule: The more diagonal head and feet in the water to each other, the worse the water situation. A good water position is characterized by the fact that the body is as straight as possible, almost parallel to the surface of the water. How to do that? The head always looks towards the pelvic floor, then the body is automatically in the cool water. Air is brought in at the start in the swimming movement. In breaststroke, this is exactly the moment when the arms push the water backwards. In the crawl swimming arm change is the right breathing time, as shown on the left in the picture.
Benefits of a good water situation: It is not only good for the back and the breathing. It also gives the body less resistance surface. So you swim faster.
Right breathing while swimming
Most beginners breathe, afraid to swallow water, too shallow and too rare. The result: Muscles and lungs have to divide the few oxygen. Headaches and less muscle power are the result. When swimming, you have the reflex to close your mouth and eyes when diving in and out, or to stretch the head out like a duckling out of the water, disciplined. Otherwise you do not train the desired muscles properly.
In the beginning you can swallow and breathe a little water here and there, but that's not bad. But once you get that out with your breathing, swimming is much easier and you swim like a fish in the water and not like a duck. Tip: Adjust the rhythm of swimming to your breathing and always switch off when you dive in - always breathe in as you dive.
Stretching & stretching after swimming
Proper stretching is important after swimming. Because even with the health sport swimming it can come with frequent training, particularly in the shoulder area, to shortened muscles, and the too weak tendons. This can affect your ability to move and cause pain.
Therefore, especially stretch the back, arms and shoulders after training extensively to maintain the ability to move. For this we recommend these special stretching exercises.