Analyze it in detail; 1, from the point of view of energy consumption, at the same intensity (heart rate), the calories consumed by the two are similar, and swimming is slightly higher than running.
2. From the point of view of protecting joints, swimming can reduce the pressure on waist joints and knee joints. These two joints are most likely to be damaged by overweight people. Swimming posture determines that these joints do not need to be impacted by the ground.
Running will greatly increase the pressure on these two joints. But swimming too often will increase the chance of shoulder joint wear. Especially freestyle and backstroke, because these two strokes have a great rotation of the shoulder joint.
3. As far as the overall weight loss effect is concerned, swimming, especially swimming in cold water, is stimulated by cold, which will protectively store fat to keep warm, leading to a great increase in appetite after exercise, and then unconsciously increase calorie intake.
How long should I swim? What if it takes too long? It turns out that swimming is in the anaerobic exercise stage at first. 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 need fat at all. Continue to exercise, the human body begins to enter the aerobic exercise stage, and in the following 1 hour, it is in a state of moderate intensity exercise, and the energy is supplied by the aerobic metabolism of sugar. Therefore, if you want to lose weight, you should swim for more than 40 minutes at a time before you start to consume fat.
Solution: The combination of speed and speed is effective. Many people swim very slowly and consume far less calories than fast short-distance swimming. However, for most people, it is difficult to swim fast all the way, so we might as well swim slowly and then quickly, and then swim slowly and then quickly, in this way to improve the sports effect.
Although the intensity of exercise is very important to lose weight, people of different ages and physical conditions need to make their own training plans if they want to lose weight by swimming. They should lose weight scientifically according to different people, which can not only have a good exercise effect, but also avoid the harm of excessive exercise to the body.
According to the convention, the length of each swimming exercise for healthy people under 35 years old should be 2000~2500 meters.
People aged 35-50 should swim at a distance of1500-2000m at a time.
Older people over 50 years old should choose 800 ~1200m according to their physical condition and swim 4~5 times a week. If you persist for 3 months, you will definitely have a good slimming effect.