The swimming training that helped Fernanda Gentil lose 5 kg –

(Bruna Castanheira/)

When she decided to throw herself in the pool again, Fernanda already knew the basics of the sport. In a short time, she evolved from 1,300 to over 2,000 meters per class. She swims three times a week and follows a spreadsheet progressive – the third day is when you have to complete a greater distance. Now that the adaptation period is coming to an end, in which shooting training stands out, he is getting ready to include interval sessions in his schedule, with greater caloric expenditure.

See also: Fernanda Gentil’s fitness routine during pregnancy and postpartum

“Swimming works several muscles in the body at the same time and, if practiced regularly, it does allow a loss of energy. Weight”, says Ricardo Britto Trovão, swimming coach at Marina Barra Clube, in Rio de Janeiro. The actress’ trainer set up the spreadsheets below with Fernanda’s current series and next challenge. “We are going to increase intensity and she will have to face a new opponent: time. It will compete against the clock”, says Trovão. It can burn from 300 to 500 calories, according to your level in the sport, in addition to relax the mind.

CURRENT

Rotated training (beginner/intermediate): 400 m front crawl 200 m (50 m breaststroke / 50 m front crawl) 400 m arm with paddles and float 400 m leg (25 m front crawl / 25 alternating medley styles) 10 x 50 m front crawl every 1 minute 300 m (75 front crawl) / 25 underwater)

Total: 2000 meters

NEXT

Interval training (intermediate/advanced): 400 m freestyle (100 crawl / 100 medley) 2 x 100 m arm + 50 m leg 400 m with paddles and fins 6 x 100 m front crawl every 1min50s (breathing 3/5/7 x 1) 300 m leg with side body 12 x 50 m every 1 minute (3 times crawl and 1 butterfly) 200 m freestyle

Total: 2800 meters