Swimming helps you lose weight and stay healthy. When we exercise at the right time, it is more conducive to promoting blood circulation. Exercise is good for enhancing human immunity. Proper exercise can help us reduce stress. This exercise can greatly improve our posture. Let's see if swimming can help us lose weight and keep fit.

Swimming helps you lose weight and fitness 1 swimming weight loss plan: the initial stage.

1, find a body to float comfortably immediately after launching.

Middle-aged and elderly people or people with weak constitution can maintain floating movement with minimal movements as much as possible, and can water ski with both hands. Take a good breath, close your eyes as if you are going to fall asleep, wake up suddenly or open your eyes yourself, and get out of the water immediately when you feel more comfortable and relaxed than lying in bed.

2. Slow down when launching.

To feel the weight of your body in water, compare the feeling of floating in water with the feeling of gravity supporting your body on land. Some people are strong, and it is difficult to understand this feeling. Then swim for a distance, the frequency of action should be low, so as not to speed up the heartbeat, and then go out to find the feeling.

Wait until the sense of gravity and fatigue disappears before returning to the water. Never choose diving, because it will easily eliminate the feelings that have already occurred.

If you lose weight in this way for a few days, the original belly bulge will disappear, and your abdomen will feel relaxed, but you will lose very little weight. If you persist for three to five months, eat moderately and walk for one or two kilometers every day, you can naturally lose weight slowly.

Swimming weight loss plan: intermediate stage

After finding a way to lose weight by swimming, we should pay attention to the coordination of swimming posture and breathing, because the wrong swimming method can't effectively lose weight.

1, breaststroke has better weight loss effect.

Because in all postures, breaststroke is the easiest to learn, and breaststroke has strong joints and low exercise intensity, which is suitable for long-term exercise. Of course, it would be better if breaststroke can be combined with freestyle or backstroke in swimming, which will help some muscles to rest and relieve fatigue.

Breathing is very important when swimming.

Because the presence or absence of oxygen participates in the energy supply of the body, it directly affects the fat consumption effect of the human body. If you want to achieve the goal of swimming and fitness, you must pay attention to your breathing during swimming.

The specific requirements are to be careful not to hold your breath for too long, look up and breathe once, take the initiative to breathe when swimming, preferably breathing (spitting) in the water, and fully inhale after the head comes out of the water. Pay attention to breathing rhythmically.

Swimming weight loss plan: the ultimate stage

At a deeper level, it is necessary to strengthen the intensity of swimming and increase the frequency of swimming, so as to attack higher goals.

1. Beginners can swim continuously for 3 minutes, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time.

If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, the glycogen in the body is consumed in the first 30-50 minutes of exercise to lose weight, and fat is consumed after this time period. Therefore, it is better to exercise 1.5-2 hours each time.

2, the best frequency of swimming is 3-5 times a week, so that the body has time to recover, and it is best to choose this time after work every afternoon in summer. Because swimming consumes a lot of energy, swimming during the day will affect work, and there are relatively few people in the swimming pool at this time.

The time to lose weight in each swimming exercise should be controlled within 90 minutes, and at the same time, we should pay attention to choosing the time according to our own physique. Moderate exercise can achieve better weight loss effect!

What about swimming cramps?

1, first keep calm.

First of all, keep calm. Don't panic at this time. Because panic is not only not conducive to self-help, but also emotional tension will increase the oxygen consumption of the brain and body, thus greatly shortening the time of self-help; At the same time, panic will choke water and aggravate cramps.

2. Find your position quickly.

When cramping, you can immediately stand in shallow water and push hard, or break your toes with your hands and massage your calves to relieve it.

If you are in the deep water area, the way to get rid of it is to take a breath first, then knead your calf with your hands in diving, and the soles of your feet will lift up hard to pull the cramped muscles, hold on for a while, let the contracted muscles relax, and then go ashore.

You can also swim ashore slowly by side swimming or backstroke with your limbs without cramps, and then get rid of it. If you are not sure how to get rid of yourself, you should wave for help as soon as possible. If you panic, move or breathe abnormally, it will cause suffocation or cramps in other parts and must be prevented.

3, palm cramps

Press the cramped palm hard against the back with the other palm and make a vibration action.

4, rectus abdominis spasm

Rectus abdominis cramp is abdominal (stomach) cramp, bending the lower limbs close to the abdomen, holding the knees with both hands, and then straightening forward.

5. One-legged arm

Hold your hands in a fist, bend your elbows as much as possible, then stretch out hard and repeat several times.

6, calf or toe cramps

Hold the toe of the cramped leg with the hand opposite to the cramped leg, pull it up hard, and press it on the knee of the cramped leg with the same palm to help straighten the leg.

7.finger cramps

Make a fist with your hand, and then open it hard. After opening, make a fist quickly and repeat it several times until you are free.

8, thigh cramps

Shoot the cramped thigh at right angles to the body and bend the knee joint, then hold the calf with both hands, make a vibrating movement against the thigh, and then straighten forward.

The benefits of swimming

1, swimming can shape muscle lines and enhance muscle strength.

People can strengthen their muscles by swimming. Running can improve the strength of people's legs, while swimming requires the coordinated efforts of muscles in all parts of the body, so the muscles of the whole body can be exercised.

Push your legs back, pull your arms, stretch and contract your back, tighten your abdomen, increase your leg strength and keep your hips stable. These basic swimming movements make every muscle of the whole body excited, which not only enhances the strength, but also avoids the possible consequences of muscle asymmetry caused by the movement of equipment.

2. Swimming can improve bones.

Some people have questioned the idea that swimming can improve bones before, but a magazine and an article support this view.

Because there are some moral controversies in direct bone examination, the researchers divided mice into three groups: running group, swimming group and control group (no exercise).

Research shows that running can improve the bone mineral density, and compared with the control group, the swimming group performs better in bone mineral density and thigh bone weight. Obviously, if you want healthier bones, swim!

Swimming can improve the flexibility of the body.

Swimming requires people to stretch, curl up, turn around and paddle in the water. Their feet act as fins and generate forward propulsion by pedaling.

During swimming, repeated arm and leg movements can better improve the flexibility and flexibility of the body. Therefore, it is suggested that office workers and people with joint diseases can try swimming.

4. Swimming can reduce the risk of inflammation.

As we all know, swimming helps to enhance myocardial function and improve cardiovascular health. Related research further confirms that aerobic exercise such as swimming helps to reduce the risk of inflammation, thus preventing diseases such as cardiac atherosclerosis caused by it. In addition, reducing the inflammatory risk of the whole system can also alleviate the deterioration of many other diseases, with many benefits.

Swimming helps to burn fat and lose weight.

Everyone knows that swimming can lose weight, but do you know that the effect of swimming is the same as running on a treadmill, and if you choose the right swimming posture and intensity, the effect of swimming is even better than running.

Take swimming 10 minute as an example, breaststroke can burn 60 calories, backstroke can burn 80 calories, freestyle can burn 100 calories, and butterfly can burn 150 calories. In contrast, running 10 minutes can only consume 100 calories. You can tell at a glance which is better or worse.

6. Swimming can relieve exercise-induced asthma.

Nothing is more sad than breathing difficulties during exercise! Compared with the gym with dry air or outdoor exercise full of pollen, people can breathe humid air and improve their respiratory function when swimming.

Studies have confirmed that swimming can not only relieve asthma symptoms, but also fundamentally improve lung health. The most typical example is a famous swimmer in South Korea. He suffered from asthma when he was a child. Later, his parents asked him to practice swimming to help relieve his symptoms. As a result, not only did asthma disappear, but he also became an Olympic champion. Kill two birds with one stone!

Swimming helps to relieve stress and depression.

Endorphin is a kind of hormone that makes people feel good, which can improve people's mood, while swimming can effectively stimulate the secretion of endorphins and help people relieve the pressure of daily work and life. Besides, swimming can make people fully relax like yoga. If combined with regular deep breathing, the effect will be better. At the same time, swimming can calm people down, eliminate external interference, become more focused, and naturally reduce people's tension and depression.

Related studies have confirmed that swimming can also help restore brain function damaged by stress through a process called hippocampal nerve regeneration. So, if one day you feel out of shape, you might as well put on your swimsuit and jump into the pool to release your emotions!

8. Swimming in seawater can improve skin quality.

For beautiful women and handsome guys who want to beautify their skin, swimming in the sea in summer is a good choice, because swimming in the sea often is good for the skin, which not only helps to moisturize the skin, but also helps to detoxify the skin and promote the growth of new cells in the skin. When you are enjoying carefree swimming, you will gradually find that your skin is getting better and better. There is no such thing in the world!

Help you lose weight and keep healthy swimming. The benefits of swimming.

1, waterproof

People feel 800 times more blocked in water than in air. If you move at the same speed and complete the same group of actions, you will consume at least 6 times more power in water than on land. Then, water sports will get twice the result with half the effort.

2. Heat dissipation of water

The heat dissipation of water is far greater than that of air, which is more than 28 times that of air. Experiments show that a person who exercises in water for 20 minutes consumes the same amount of calories as a person who exercises on land with the same intensity for more than an hour.

3. Buoyancy of water

The buoyancy of water makes obese people feel relaxed when they exercise in water, and overcomes the shortcoming that they are easy to get tired when they exercise on land. It can be said that water sports are the most suitable sports activities for obese people.

4. Massage and skin care

Because there is relatively little sweating in water, it reduces the irritation of salt in sweat to the skin after land training. The friction and flapping of water current and waves have special massage function, which can effectively avoid and reduce skin relaxation and aging, and make skin smooth, smooth and elastic. At the same time, it can also eliminate depression and fatigue and reduce mental and physical burden.

Step 5 lose weight

Aerobic exercise in water consumes aerobic energy, mainly glycogen fat. Therefore, while carrying out this exercise with a scientific nutritional diet plan, it has a very significant effect on regulating body fat metabolism and reducing body fat.

Step 6 gain weight

Compared with thin people, scientific diet after water exercise can moderately increase subcutaneous fat and muscle. Due to the stimulation of heat dissipation and buoyancy pressure on the body surface, the distribution of body fat is reflexively adjusted, so that it is transferred to the subcutaneous layer, which promotes the synthesis of fat and forms a thin fat layer, making the body lines flexible and harmonious.

Swimming skills

1, the swimmer is in gliding posture and his body is close to horizontal. About 80% of the head is submerged in the water, the face is slightly forward, the arms are extended, and the palms are inclined outward.

2. The water receiving action starts from about 7~9 inches underwater, and both hands paddle horizontally. At this time, the exhalation action begins.

3. There is no obvious flexion of the arm, continue to paddle outward, and the exhalation continues to increase.

4. When the swimmer's head starts to lift slightly, the elbow joint starts to flex and the upper arm starts to rotate.