Do you need to lose weight? Lifeguard Recertification near me swimming can be very beneficial to you. In recent times, in fact, there is an increasing tendency to consider swimming as a discipline capable of losing weight , toning up and improving the body at 360 degrees.
Let’s see in detail what are the benefits of swimming and what are the workouts to do to lose weight and tone up.
The importance of swimming
If we talk about swimming, the first thing we usually say is that it is a complete sport, since it helps to improve the well-being of the body and that of the mind. Thanks to swimming, you feel fitter and you also become more toned, an aspect that cannot be underestimated if you want to achieve your goal of losing weight .
Precisely for this reason, many argue that swimming, or in any case a workout in the pool, is more valid than any gym session, since it has all-round benefits. This is because the multiple benefits of water are exploited , which has a beneficial effect on body and mind.
How to manage your Lifeguard training in the pool
As mentioned, swimming is an extremely complete sport, which is suitable for any age and, therefore, it can be practiced to swimboth if you are an adult and if you are a child. The associated advantages are so many that they can be of great help to all ages.
If you want to do independent training , without an instructor, then what is right for you is free swimming. With at least two weekly training sessions you can see substantial improvements. It is a great way to lose weight fairly quickly and to maintain the gains over time.
How should you train? If you’re starting from scratch, you have to follow a somewhat tighter training schedule. Everything could be structured as follows: we start with two weeks, the first, of more intense work. A valid example of training can be the one that involves 16 25-metre laps, with the alternation, in each session, of freestyle, breaststroke and backstroke and a series of 4 laps of your choice. As the days go by, you should try to increase your training by two laps each session, without, however, staying in the lap for more than 30 minutes.
An important tip is to practice all styles, since each of them has an effect on the body and on a certain muscle group. Specifically, breaststroke tends to strengthen the leg, lower back and pectoral muscles. freestyle, on the other hand, tends to improve breathing, while backstroke aims to improve the abs and strengthen the shoulders and coordination .
After the first two weeks of training, you have to think about the next two. What is recommended? To increase to 24 tanks in all, divided into 8 for each style and one of your choice. During each session you must increase by two laps. During this time, training should not exceed 45 minutes.
This is the training for the first month. The second, however, must always continue in the same way, going to increase the work. The first two weeks of the second month should see a 32-lap workout. In this period of time you must try to minimize the recovery times you have between one tank and another.
After all this time and consistent training, you will have achieved a good level of exercise and also improved your breathing. In the last two weeks of initial training you will have to start with 34 laps to get to 40 in 40 minutes. Also in this case it is important to always alternate the different swimming styles and gradually increase the number of laps.
A very important thing to always keep in mind before entering the pool is to warm up a bit, perhaps with some stretching.
Swimming and weight loss
As pointed out, swimming is one of the most useful disciplines for those who want to lose weight. To facilitate the rather rapid weight loss, it is useful to alternate an activity like this to the low- calorie diet , which is valid both for losing weight and for toning all the muscles.
Training must be constant and structured as we have already explained, given that only in this way can substantial benefits be obtained, visible in a short time and, above all, lasting over time. The benefits of swimming are varied: not only does it promote weight loss, as already mentioned, but it improves all-round fitness, tones all the muscle groups of the body and, again, improves breathing and coordination .
Finally, the swimmer’s physique is an ideal to which every boy aspires: it is, in fact, a well-shaped and well-proportioned physique. All these benefits, and many more, make this sport one of the best ever, as it is suitable for any age and for any basic physical preparation.
What is Aquapalming
Aquapalming is performed in the pool and is a sport halfway between swimming and water aerobics. It is practiced in shallow water, usually not exceeding 150 centimeters and with a rhythmic musical base. In addition, class participants wear short flippers on their feet . This allows to obtain great results, because the friction caused by the water guarantees a greater effort , and therefore also a greater result. The class participants are immersed in water up to their shoulders. This is so that they can perform the exercises for the torso and upper body more effectively and intensely. An Acquapalming lesson lasts between 30 and 45 minutes on average.
Its effectiveness is measured on continuous and constant workouts, at least two or three times a week.
The benefits of Aquapalming
The greatest benefits of Aquapalming are those on the joints . In fact, it is a highly recommended sport for those who have had a trauma or an injury and are dedicating themselves to rehabilitation , or for those with osteo-articular problems. In fact, Aquapalming is made up of exercises with no joint load. It allows you to train and grow your muscles without impact or trauma.
Of course, it is also excellent for those in good health. In fact, Aquapalming is ideal for those who want to lose weight, because it allows you to burn about 500/600 calories per lesson hour. In fact, Aquapalming is an aerobic activity.
Without neglecting the benefits of toning the body, especially legs, buttocks and abdomen. And, to a lesser extent, also in the upper limbs.
In addition to the exercises that will allow you to develop good muscle tone, Aquapalming is excellent for performing a draining massage. It will stimulate blood and lymphatic circulation. These two actions are the ones that allow you to reduce cellulite .
How an Aquapalming lesson takes place
During Aquapalming the instructor gives indications on the edge of the pool , remaining visible to all the participants, while the practitioners are in the water, with their fins on their feet.
An Acquapalming lesson begins with a gentle warm-up, always on a musical basis , like the rest of the training. In this warm-up phase, light movements are performed to increase the heart rate and involve as many muscles as possible, to increase body temperature.
The second moment of the lesson instead becomes more demanding. The music becomes more rhythmic and more muscles are involved.
During Aquapalming, the class participants wear fins. This makes the exercises more challenging, thanks to the resistance that the water opposes to the movement. The fins also increase the surface area of the foot, so the water resists movement more.
The exercises practiced during an Acquapalming class include leg extensions in all directions, jumps with alternate legs or together, hopping around the perimeter of the pool. This can be done with one leg or both.
Finally, other exercises dedicated to the bust and waistline. Most of the exercises are done with the body free . Then there are other exercises that are performed with small weights or supports, such as the acquatube.