Common sense of swimming to lose weight
Swimming is the most slimming exercise. Whether you choose to swim during the day or at night, it is best to start swimming two hours after meals. This time can fully decompose sugar and food, and fat can be consumed as soon as possible when swimming. Secondly, the food in the abdomen is affected by the water pressure during swimming, which will cause nausea and vomiting.
Swimming has a unique fitness effect.
First, the fitness effect of swimming is unique.
First, let's learn about swimming. Swimming is a whole-body exercise, which helps to improve your heart and lung function and can exercise almost all your muscles. In particular, insist on regular intensive training, and a few months of hard work will make you "reborn." In the water, people's bones are fully relaxed, can there be a chance? Stretching is good for keeping a straight figure. For teenagers who are growing up, regular swimming exercise can also help them grow up.
Water has higher density and heat transfer performance than air, so swimming consumes more energy than other sports. The experiment shows that the heat consumed by staying in water at 12 degree for 4 minutes is equivalent to that consumed by staying on land at the same temperature 1 hour. It can be seen that under the same time and intensity, the heat consumed in water is much larger than that on land. The energy consumed in exercise is constantly supplemented by sugar and fat in the body, so regular swimming will gradually reduce the excess fat in the body.
Swimming speeds up metabolism.
The resistance of people moving in water is 12 times greater than that on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence.
When swimming, people's metabolism is very fast, 30 minutes can consume more than 260 calories, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.
Second, the reasons for the poor effect of swimming to lose weight
Since swimming has such a good effect on losing weight and shaping, why don't some people lose weight by swimming? Zhou Kai, a senior fitness coach, believes that when it comes to exercise and weight loss, we should first understand the relationship between exercise and energy consumption. During exercise, energy consumption is completed in three stages, namely, sugar metabolism, fat metabolism and protein metabolism. Losing weight can be achieved by consuming fat.
1. Insufficient exercise
Some people lose a lot of weight after swimming, probably because of insufficient exercise. At first, swimming was in the anaerobic exercise stage. Energy consumption mainly depends on anaerobic glycolysis of sugar. At this stage, the exercise is very intense, people are short of breath and lack of oxygen, and they don't use fat at all. Continue to exercise, and the human body begins to enter the stage of aerobic exercise. In the next hour, in the state of moderate intensity exercise, the aerobic metabolism of sugar provides energy supply. If you want to lose weight, you should swim for more than 40 minutes at a time before you start to burn fat.
2. Improper diet after swimming
Because swimming will lead to the thickening of fat layer, only professional swimmers who have been trained in water for a long time will adaptively increase the thickness of subcutaneous fat to prevent the loss of heat. As an ordinary swimmer, swimming will not gain weight, and unreasonable diet will not lose weight after swimming. People have a phenomenon of "excessive recovery" after exercise. Simply put, in order to adapt to the improvement of the next stage of exercise, the human body consumes more energy after each exercise, which is a kind of self-protection of the human body. Therefore, after swimming, people often feel that they eat well, sleep well, and their calories are supplemented, even more than their intake. Obese people tend to get hungry more easily and consume more energy after swimming. If you don't pay attention to dieting, especially if you stop exercising after a period of time, it is easiest to make your weight exceed the original level.
Seven movements of swimming to lose weight make you lose weight quickly and effectively.
Slimming action 1: At the edge of the pool, grab the edge of the pool with both hands, then push your feet back and alternate left and right. During the movement, the back should be straight and the abdomen should be closed. About once every three minutes.
Slimming action 2: Stand upright in the water, stand at attention, and then walk back and forth sideways. Better take a big step. This little gesture is not easy to get tired, but it consumes calories and loses weight quickly.
Slimming action 3: stand on tiptoe, slowly lose your body center of gravity, then float your body in the water, then stand with your feet on the ground for a while, find your body center of gravity, and then walk in the water with your heels. Don't let your body float.
Slimming Action 4: In shallow water, put your hands on your hips, put your legs together, bend your knees, squat for a while, then stand up, bend your knees, stand up again and repeat this action. You can't let your body float when you move. Skinny legs work well.
Slimming action 5: stand in the water, then start swinging your hands quickly, hit the water with your palm and make a splash as much as possible. If you are tired, take a rest before continuing. This is an effective way to thin your arms.
Slimming Action 6: Hands akimbo, left foot extended, kicking hard, instep straight, calf kicking hard and changing actions. Don't let your body float when you exercise. Skinny legs and hips have obvious effects.
7 slimming action 7: by the pool, grab the water with both hands, squat with your left foot and stretch your right foot backwards, which is a bit like an action done on land in yoga. During the movement, one leg is half crouched, the backward leg is straight, the knee is not bent, and the abdomen is closed. A very effective way to lose weight on thin lower body.