Beginners can swim continuously for 3 minutes, then rest for 1 ~ 2 minutes, and then swim for 2 groups for 3 minutes each time.

2. Advanced figures

Advanced swimmers can swim at an uninterrupted average speed of 10 minutes, rest for 3 minutes in the middle, and then continue to perform for 3 groups.

3. Senior personnel

Advanced swimmers begin to swim for 20 minutes in each group, complete 3 groups, and gradually increase until each swim lasts for 30 minutes.

4. Keep within the heart rate range of aerobic exercise.

Because it consumes fat, bodybuilders need to do aerobic exercise. How to judge whether you are doing aerobic exercise? Then the trainer needs to calculate the heart rate interval of his aerobic exercise and keep swimming for more than 30 minutes in this interval to lose weight.

5. Proper anaerobic training

Many friends want to ask, isn't it that aerobic exercise only consumes fat? Why do anaerobic exercise? The reason is that anaerobic swimming training can increase the muscle content of the trainer. The increase of muscle will increase the basic metabolic level of the body, increase energy consumption, and naturally help to lose weight.