This kind of active rest not only helps to improve health, also it can help you lose weight, relax, get rid of stress. With the same intensity of physical load on land is somewhat lower than in the water. Therefore, for the same period of time in the pool you will spend more energy than in the gym. But before you buy a ticket, try to decide on a specific goal. What you need to adjust the shape, to learn the basics of sailing, to relieve stress or just relax actively. This will vary the training program.

If your plans include body shape, then visit the pool at least three times a week. Must swim almost nonstop at maximum speed for you. During the training it is advisable to swim not less than 800 meters. Keep in mind that every hundred meters, you should change the style. This should be done because each style gives its load on a specific muscle group. After a few sessions try to swim a greater distance. Swimming is a great way to lose weight. In the style of front crawl you can lose about 570 calories per hour and lead to a form the muscles of the arms and legs. Breaststroke can burn up to 450 calories, it develops the respiratory system, strengthens muscles of the shoulder girdle and hips.

Pregnant women can safely swim for 30-40 minutes per session. Swimming helps to relieve stress on the spine, gives rest to the legs and strengthens all the muscles, and thus makes it easier to carry the child and prepares the body for a more simple childbirth.

Best time for lessons in the pool — between four and seven o'clock. In the morning your body is still asleep and requires rest. Under the training regime should be adjusted and diet. Swim preferably on an empty stomach. Grab a snack two hours before exercise, and after it to eat a fruit or yogurt.

If you feel uneasy in the water, work out with a swimming instructor. He will explain to you how to breathe correctly, how to hold the head, which muscles should be straining. After that, you can go to independent training.

If you can not or do not like to swim, try water aerobics classes. It gives less stress, but more diverse.