The whole world waiting for the Olympic Games in Rio de Janeiro, and water sports will be one of the most spectacular. Instead of just sitting at the TV in the middle of summer, why not to set a personal record and not to get in good form? If you have already decided to join the pool, read carefully our recommendations, and your workouts will become much more productive.
How to choose a swimming pool?
Since we take the example of Olympians, and our goal is a serious workout, it is better to delete from the list relaxation options like water parks and bathing complexes.
What to take with you?
So, the ideal pool is found, and it is time to gather for the first training session. Don’t forget to buy a bag for the items made of synthetic fabric, which is difficult to wet and easy to dry. Otherwise you’ll have to hide a swimsuit and a towel in plastic bags each time. Don’t forget the set for shower: before the swim warm water warms up the muscles and after it washes away the residues of chlorinated water from the skin.
Swimming trunks or swimsuit. It is obvious that they should be made of stretch material and tightly encircles the figure. For women we will advise to abandon the beach models and not to wear the bikini, it is better to choose a one-piece swimsuit.
Swimming or water aerobics?
Certainly, swimming is one of the most beneficial and comfortable types of exercise. To get the maximum benefit, coaches advise to be constantly in the water for at least 40 minutes, swimming about a kilometer. But what about those who feel boring to wind meters on the track endlessly? The answer is simple – water aerobics. In these classes muscles are worked deeper, more calories are spent during one training session, and the risk of injury is significantly lower. Therefore, we can say that recently fitness «has gone under water».
Akvastep. The best choice for hiking or simulation on step machine. For practice you may need a special non-slip shoes and gloves that increase the resistance of the water. Stepping under the water, you will significantly increase the load, but the muscles after a workout will whine much less.
Meals before and after water workouts
The brutal feeling of hunger is familiar to everybody who ever walked on the shore after a good swim. This is due to the fact that the body spends extra calories not only for physical activity, but for heating. And in order not to kill the training effect, the swimmer has to follow the correct diet.
For losing weight. It is better to swim in the first half of the day. 2-3 hours before visiting the pool you may drink a glass of fresh juice, and in half an hour – a cup of strong green tea or black coffee, it will contribute to fat burning. After exercise it is best not to eat for 1-2 hours. But if a hunger control does not work – have a low-fat yogurt or eat an apple.
For gaining muscle weight. For a couple of hours before the sessions use thoroughly the refuel complex of carbohydrates (whole meal bread, vegetables or cereal) and protein (meat, beans or milk). 20 minutes after swimming you can eat any low-fat food, with juice (preferably cranberry and grape).
Source: http://www.da-voda.com/
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