How much and how much and how you should swim to lose weight. Answers from the trainer

How many calories can you burn in an hour of exercise? What is the best swimming style to lose weight?

An aquatic program instructor answers.

Many people mistakenly believe that swimming is not as effective for weight loss as, for example, running. In fact, this sport not only tightens the figure, but also brings real benefits to the whole body. We tell you exactly how training in the water will help you get in shape.

Mikhail Sokolov

expert trainer of water programs Pride Timiryazevskaya

To lose weight in the pool, you need to swim for at least 40 minutes, more is better. Choose such a pace for yourself that you don’t have to make long stops. Start with two times a week and then gradually increase the number of sessions. If you want to lose weight, it is ideal to go to classes three or four times a week. For an hour of continuous swimming a man weighing 70 kg can burn about 500 kcal, at high intensity – up to 700 kcal.

Four sessions a week will help to lose about 1.5 kg in a month. Studies show that those who swim for 60 minutes three times a week see the first significant results after 12 weeks. Unlike, say, walking or jogging, swimming creates additional resistance, so you lose weight faster. Prefer a less intense workout? That’s okay. Swimming at a moderate pace for 30 minutes burns about 250 kcal, while breaststroke burns 367 kcal.

What is the best style of swimming to lose weight?

Mikhail: I recommend swimming in different styles, as this way the load is put on different muscle groups. When swimming crawl will involve the muscles of the arms, shoulders and back, swimming breaststroke helps to work the muscles of the legs and buttocks, when swimming butterfly involved mainly hands. I advise you to try alternating between crawl, breaststroke and backstroke. This way you will be less tired and will be able to swim significantly more in one workout.

The main advantage of swimming is the minimal risk of injury. Being in the water, you do not risk falling or twisting your leg, your spine and knees are relieved. In addition, this sport is good for your back, heart and lungs. Swimming can be practiced by everyone – there are practically no contraindications. However, in order to train intensively in the pool and see the result of training, you first need to learn how to swim properly, not just stay on the water. You can always ask a swimming coach for help.