Why does swimming make you fat instead of losing weight? Many people go swimming with the idea of losing weight, or even learn to swim without swimming. Many people say that swimming is one of the best exercises to lose weight, but it is actually fat. Let's share why swimming is fat instead of thin.

Why does swimming gain 1 1 instead of losing weight, and swimming circulating on the Internet consumes 1036 calories per hour? This data is inaccurate and incomplete.

2. After measuring the actual wearing of the heart rate band, the heat consumption per hour under various intensities is compared as follows:

3. Most swimmers' intensity is "low intensity" in the third row of the above table, that is, the slow "head-up frog" or the freestyle from 1000 m to 1500 m, which can't reach the best aerobic fat burning heart rate and the fat reducing effect is not obvious, which is similar to walking for an hour.

4. The author wears a swimming bracelet to measure that freestyle is one hour, the distance is 2700 meters, and the heat consumption is 445 calories.

5, different intensity of swimming, the heat consumed per hour is very different.

Especially for beginners, the movements are not very coherent, and they will have a rest in the middle, and the calories consumed per hour are 200 calories. But they think that they have eaten 1.036 calories, and they will eat some high-calorie food at home. Not only will it not be thin, but it will get fatter and fatter.

6. People usually feel hungry after swimming and want to eat food with high fat content.

7. For those who have no knee injury and weigh less than 150 kg, if they want to lose weight, they can choose to combine swimming and jogging. Even when running at the slowest speed, their heart rate can exceed 120 beats/min. Swimming for a day and jogging for a day, don't worry about the appetite increase after exercise, which will affect the slimming effect.

Why does swimming gain weight instead of losing weight? Besides summer, one of the biggest benefits of swimming is to lose weight. As a full-body exercise, he can exercise almost all your muscles. Regular swimming can not only lose weight, but also improve your cardiopulmonary level. The swimmer's good figure is the best example. The principle of losing weight

Water has higher density and heat transfer performance than air, so swimming consumes more energy than other sports. It has been studied that the heat consumed by staying in 12 degree water for 4 minutes is equivalent to the heat 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.

When people move in water, the resistance they feel is 12 times greater than when they move on land. So people who enter the pool for the first time will feel that they have done nothing, but they are extremely tired. No matter which stroke, the back, chest, abdomen, buttocks and limbs can be well exercised. Therefore, full-body exercise combined with higher resistance than on land, swimming has a good weight loss effect. Why do some people get fat when swimming? To put it bluntly, those who say that swimming is still ineffective are not swimming, but taking a bath.

Some people swim, but they really swim. 1500m freestyle without interruption. After a short rest, you can do the 400-meter butterfly. Thirdly, 1500m breaststroke is uninterrupted. And some people swim, swim 25 meters two or three times, and talk about mountains and see beautiful women on the side, saying that they are taking a bath, which is no exaggeration.

Why is this difference caused?

1, just started swimming, 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 need fat at all. Continue to exercise, and the human body begins to enter the stage of aerobic exercise. After 1 hour, in the state of moderate intensity exercise, the energy is supplied by aerobic metabolism of sugar. Therefore, if you want to lose weight by swimming, you should swim for at least 30-40 minutes at a time to achieve the ideal effect.

2, swimming to lose weight should also pay attention to "dieting." However, 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 self-protection measure of the human body. Therefore, after swimming, people can often eat well and sleep soundly, and their intake of calories is replenished, even more than their intake. Therefore, 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. This is an important reason why many people fail to lose weight through exercise.

Summary: Losing weight is not a local shaping in the traditional sense. The real weight loss is the whole body fat reduction from the inside out, weight loss and slimming. The best way to lose weight is to keep your mouth shut, spread your legs and do enough aerobic exercise every day, which is healthy and environmentally friendly.

Why did swimming gain 3 0 1, duration+intensity instead of losing weight?

Swimming is the best aerobic exercise to lose weight. It can effectively exercise the heart, lungs and other organs, improve the functions of cardiovascular and lungs, promote the utilization of lactic acid fat, and have a good effect on weight loss. But it is characterized by low strength and long duration. Carbohydrate is mainly consumed in the early stage of exercise, fat is consumed more and carbohydrate is consumed less in the late stage of exercise. Generally speaking, you can lose weight by swimming for more than 40 minutes and entering the stage of fat consumption.

To ensure the length of swimming, we should also improve the swimming intensity appropriately. Moderate and high-intensity exercise is better than low-intensity exercise to lose weight. If you just swim slowly, you won't get much calories, but you can get more calories by swimming a short distance quickly. Of course, we can't swim fast all the time, but we can combine fast and slow, and then simply relax after the sprint to improve the efficiency of swimming to lose weight.

Please control your mouth.

The water temperature in the swimming pool is generally 25℃-26℃, which is lower than the normal body temperature 10. In cold water, when the body is stimulated, it will keep warm with protective stored fat. In addition, high-intensity swimming consumes more calories, so people usually have a big appetite after swimming. Many people eat well and sleep soundly after swimming, so the calories they consume cannot be recovered quickly, and sometimes they even eat more than they consume, so it is normal for them to gain weight instead of losing weight.

It is necessary to test your willpower if you want to lose weight. Fasting is an unwise choice. Swimming is an expensive sport. After the water comes out, you should supplement enough water and protein, and you can also eat some dietary fiber, but you must control your diet.

After swimming, you can eat some oatmeal and whole wheat food to supplement energy, supplemented by foods with high protein content such as egg white and yogurt, and foods rich in dietary fiber such as vegetables and fruits. Of course, you can also eat some meat products such as chicken breast and fish, but you must not overdo it. It's the best choice to eat it medium-rare.

03, vary from person to person, lose weight scientifically.

Different people have different physical conditions, so you should also pay attention when you lose weight by swimming. Don't blindly imitate others, make a training plan that suits you. Different people, scientific weight loss can not only achieve good exercise weight loss effect, but also avoid the harm of excessive exercise to the body.

04, improve weight loss efficiency

Use water toys, such as kickboards, paddles and flippers. These tools help to accelerate the burning of body calories and improve the speed of losing weight.

The water temperature in the swimming pool is lower than the body temperature. In order to improve the ability to keep out the cold and tend to balance inside and outside, subcutaneous fat will naturally thicken and weight will increase accordingly. Avoid subcutaneous fat thickening and be careful not to get into the habit of soaking in water. When you feel tired, you can choose to go ashore and simply relax, and then go into the water ~

For people with good physique, try to practice in different periods. This is a training method for professional players. Swimming is divided into four sections, with a break between each section 15~30 seconds, and a quick swim at the end of each section. In the process of swimming, the rest time is consciously halved until the rest time for a round trip is reduced to 10 second, and the rest time is minimized. Invisibly improve the swimming intensity, which is beneficial to improve the weight loss efficiency.

Rome wasn't built in a day, and neither was swimming to lose weight. Generally speaking, scientific swimming combined with reasonable diet can shed a certain amount of fat after 3-5 months!

Sticking to swimming science to lose weight can also lose weight like lightning!