The secret to dynamic fat burning during a cardio swim in the pool, or Properly alternating aerobic and anaerobic training

Race walking, long-distance running, skiing, swimming - all of these disciplines involve aerobic exercise, which contributes to cardiorespiratory fitness, creates a reserve of endurance for the heart muscle. Cardio training does not contribute to rapid weight loss, contrary to prevailing myths, this is physiologically impossible.

The secret to dynamic fat burning during a cardio swim in the pool, or Properly alternating aerobic and anaerobic training

However, adding aerobic activities to your schedule, like swimming next to anaerobic strength training at a fitness center with a pool, can help speed up the process of burning body fat. In order to fruitfully combine workouts, you should know the resource of your own body and understand what is happening with tissues, organs and systems at this time.

The body's response to cardio and strength training

With a cardiological load, the value of the pulse rate lies in the range of 60-80% of the maximum allowable, a simplified formula for calculating "220 minus age". For example, for 45 years old, the lower limit will be 105 beats per minute, the upper one - 140. The same range is sometimes called the fat burning zone, optimistically expecting a burning effect from 2-3 sessions per week.

The reason for the high expectations is a superficial knowledge of the biochemistry of the body. The statement that at a heart rate in the range of 60-80% of the maximum, the body receives energy from the breakdown of fats with the participation of oxygen is theoretically true. However, in fact:

1. Lipolysis, or the breakdown of fats, starts only after 20-25 minutes of cardio. The available glucose is consumed first.
2. When the release of fatty acids finally begins, the intensity of Kcal expenditure during cardio is relatively low. Swimming gives more - about 400-500 Kcal per hour at an average pace, walking - only 200-250 Kcal.
3. Doctors say that exercising for more than an hour at a pulse rate in the aerobic zone of about 140-150 beats per minute can exhaust, rather than heal the body. You can’t take it in quantity, the effect is doubtful.

Therefore, instructors do not advise to have illusions about the magical LSZH, but recommend a combination of cardio and strength training, without which it is impossible to pump up the metabolism.

Combination of different types of load

Purchasing a subscription to a gym with a pool like  https://albasport.ru/fitness/bassejn  in terms of fat burning in most cases justifies itself economically. The instructor draws up and, as necessary, corrects a personal load model.

A typical fat burning scenario with a bright effect is swimming after iron 3-4 times a week. Glucose has already been used up and the release of fatty acids begins from the first minute of the swim. In addition, swimming is considered one of the most energy-intensive aerobic sports. The main thing is to keep the pulse in the cardio zone.