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.
Why haven't you lost weight after swimming for a long time?
1, incorrect posture has no effect.
Swimming coach Jason Wu pointed out that technical movements are very important in swimming. If the technical movements are not standardized, not only the purpose of exercise can not be achieved, but also the muscles to be exercised can not be exercised, which is often called "partial" exercise. For example, swimming depends mainly on the strength of the legs. The enhancement of leg strength plays a key role in performance, but many people only pay attention to the upper limb movements when swimming, and the legs are basically motionless. This not only makes swimming difficult, but also makes the legs that can provide power a burden.
Because the four strokes focus on different parts of the movement, swimmers can choose their favorite strokes, focus on strengthening strength training in a certain part of the body, and lose body fat in a targeted manner.
2. 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 aerobic exercise period. In the next hour, in the state of moderate intensity exercise, the aerobic metabolism of sugar provides energy supply. You won't burn fat this hour. If you continue to exercise, you will start to consume fat through aerobic metabolism of fat. Therefore, swimming must continue to exercise for at least an hour before it can start to lose weight. Some people can't achieve results if they don't have enough exercise time or exercise enough.
3, diet is not moderate
In fact, eating too much after swimming is the chief culprit that hinders swimming from losing weight. In fact, people have the 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, you will eat a lot. At this time, you should pay attention. This is the phenomenon of "excessive recycling". Be careful that the calorie intake is over-supplemented, especially obese people, who are hungrier after swimming and may consume more energy. If you don't pay attention to your diet, especially after you stop swimming, you are likely to be fatter than before swimming.
So what other methods can improve the efficiency of swimmers to lose weight in the pool?
Warm up before swimming?
Although swimming can reduce the burden on the body, if you swim too fast and too hard, you will still be hurt! In order to avoid injury while swimming, remember to do warm-up exercises before going into the water.
2. Fast short-distance swimming
Many people swim very slowly and consume far less calories than fast short-distance swimming. However, fast swimming should not run through. You can swim slowly first, then quickly, then slowly, then quickly.
Step 3 practice in different periods
Like the training of professional swimmers, swimming is divided into four segments, and the rest time between each segment is 15~30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.
4. Minimize rest time.
During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second.
Don't forget to do the finishing exercise after exercise.
Just like warm-up exercise, you need to do some simple relaxation actions after exercise to relieve your physical condition after exercise. Although the physical burden brought by water sports is not great, all sports will make muscles and cardiopulmonary functions tense. Doing some weight-loss exercises at this time can repel fatigue factors and restore physical strength, so that the body can gradually adapt to it, and it will not feel very hard to do sports in the future.