Although swimming sometimes seems very hard, it is one of the best cardiovascular exercises for everyone. "While you are constantly using almost every muscle to move from one end of the pool to the other, aerobic work is helping to strengthen the heart muscle itself, making it much more efficient," said swimming coach Chris Ganja American Lifeguard USA Florida.
If you do not like the effect of your knee movements, reduce the strength and speed of the swing (so as not to put pressure on your bones and joints), and still burn a lot of calories - without straining your body. Of course, how much you can get out of water training depends on several key factors. Here's what you need to know about this type of physical activity, as well as how many calories swimming consumes with lifeguard training.
The main advantages of swimming
1. Swimming is a great cardio exercise that helps prevent heart disease
Swimming is a great cardio workout. While swimming, the heart pumps blood faster with the help of the heart muscle, which increases blood circulation and plays a major role in the health of the whole organism, especially the cardiovascular system with lifeguard certification.
"Studies have shown that just 30 minutes of swimming a day can prevent or alleviate coronary heart disease in women by 30 to 40 percent," Ganja said. Impressive!
2. Swimming shapes muscles and makes you stronger
The fact that with each movement while swimming you resist the water, makes you stronger. In that case, you should not lift weights or do classic exercises in the gym. In addition, you will shape the muscles.
3. Swimming affects the whole body
Another advantage of swimming over running? To move through the water, you need to activate all the major muscle groups - from the arms, through the legs, to the back and abdomen. In addition, you can choose different swimming styles to work all muscle groups.
Sounds great? And how many calories does swimming burn?
Although swimming burns a pretty impressive number of calories, it depends on several factors, including weight, the intensity of the swings and the number of repetitions. In general, Harvard Medical School estimates that in 30 minutes of recreational swimming:
57 kg woman burns about 180 calories
70 kg woman burns about 223 calories
84 kg woman burns about 266 calories
However, if you increase the speed and strength of the laps while swimming for 30 minutes, you will burn more calories. In that case:
57 kg woman burns about 300 calories
70 kg woman burns about 372 calories
84 kg woman burns about 444 calories
Swimming style also has a big impact on how many calories you burn. While a 70-pound woman burns about 372 calories in 30 minutes of breaststroke, for example, she will burn close to 409 calories in 30 minutes if she swims dolphin-style.
What are all the factors that affect how many calories you burn while swimming?
The four biggest factors that affect how many calories you burn by swimming: your weight, your swimming style, how hard you work (intensity) and how long you swim (time). Of course, the intensity and duration of the training are quite obvious factors. The longer and faster you swim, the more calories you will lose.
Weight loss will be followed by fatigue and constant tiredness. The heavier you are, the more energy you will have to invest to move through the water, and you will also have greater water resistance due to the larger body surface area.
"Some swimming styles are technically more difficult to perform, so they use more energy than others," explains Ganja. Because the dolphin throws both hands out of the water in front of the face at the same time (when performing a heavy kick), it is much more exhausting than breaststroke, in which you slide a little through the water.
0 Comments