Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.

2. Fast short-distance swimming

Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.

Step 3 practice in different periods

Like professional swimmer training, swimming is divided into four segments, with a rest between each segment 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.

4. Go all out when swimming

Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, every time you swim, you should count how many times your pulse jumps in 6 seconds, and then add a "0" to your heart rate of 1 min.

Swimming is a fitness activity in which the human body stretches its limbs in the water. It can make fat people thin and thin people fat, but there are many precautions in swimming and fitness. What are the benefits of swimming and fitness, and what are the precautions for swimming and fitness?

When swimming, people's metabolic rate is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is a very ideal way to lose weight. The amount of swimming exercise can be large or small, and the degree can be strong or weak, which is not only suitable for the majority of teenagers, but also suitable for the fitness needs of people of other ages.

What are the benefits of swimming and fitness? 1. It consumes a lot of energy and loses weight quickly.

Swimming is also an intense sport, because swimming on land, the resistance of water is much greater than that of air, and it consumes more calories. The water temperature is generally lower than the air temperature, the thermal conductivity of water is 24 times higher than that of air, and the heat transfer speed of water is faster than that of air, which means that people will dissipate heat quickly in water, and swimming will consume a lot of heat, which is beneficial to heat dissipation and heat consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

2, to avoid lower limb waist sports injury.

When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.

3, massage the whole body muscles

When swimming, the water flow has a good massage effect on the body's pulse, and the human body is in a horizontal position, which is conducive to the return of blood from the limbs to the heart. During the exercise, the heart rate is accelerated, the blood transfusion per stroke is increased, and the myocardial strength and contraction are enhanced.

The buoyancy, resistance and pressure of water are excellent massages for human body. The resistance of people moving in water is 12 times greater than that on land. When their hands and feet move in the water, you will definitely feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence.

4. Thin people will get fat.

For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.