Regular swimming can make us thinner and more beautiful, and protect our joints so as not to get hurt easily in sports. People who don't exercise regularly should pay attention to these points. Active exercise is also a life attitude, and simple exercise can also help us exercise. Come and see with me. Regular swimming can make us thinner, more beautiful and more knowledgeable.
Swimming often can make us thinner and more beautiful. 1 Teacher Zhang, who has been engaged in swimming teaching for more than 30 years, said that swimming has a good effect on keeping fit and shaping. Swimming not only consumes a lot of calories, but also reduces the wear and tear of joints caused by exercise. However, many ordinary people do not lose weight after swimming exercise, and some even rebound badly.
Generally speaking, water consumes more energy, so the effect of slimming will be better. People bear great buoyancy, resistance and pressure in water, which is an excellent massage for human body and can also beautify the skin. Some people don't lose weight by swimming because they don't get enough exercise. Zhang pointed out that we should first understand the mechanism of exercise and energy consumption. During exercise, energy consumption is completed in three stages, namely, sugar metabolism, fat metabolism and protein metabolism. In fact, weight loss is achieved through fat consumption.
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, 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, coach Zhang pointed out that in order to lose weight, it takes more than 40 minutes to swim every time before you can start to consume fat.
Solution: The combination of speed and speed is effective.
Some people swim very slowly and don't worry. In fact, this kind of swimming is not very effective in losing weight, far less expensive 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.
However, coach Zhang also specially reminded that although exercise intensity is very important to lose weight, people of different ages and different physical conditions need to make their own training plans if they want to lose weight through swimming, and they should lose weight scientifically according to different people, so as to have good exercise effect and avoid the harm of excessive exercise to the body.
According to the routine, coach Zhang suggested that healthy people under the age of 35 should have a swimming exercise length of 2000~2500 meters each time; For people aged 35-50, the swimming distance at a time is 1500-2000m. 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.
Swimming often can make us thinner and more beautiful.
Life is stressful now. Many people can't exercise because of work, and work pressure is great, which often leads to insomnia or neurasthenia, which can be prevented and alleviated by swimming. Especially for mental workers, insomnia or neurasthenia caused by excessive brain use and insufficient physical activity can receive immediate results through swimming exercise.
This is because swimming is a whole-body exercise, which can improve and improve the functions of brain nerves, blood circulation, breathing, digestion and excretion, and internal organs, especially regulating the excitement and inhibition of the central nervous system, restoring its balance, and relieving insomnia and work pressure.
Second, female white-collar workers who don't like sports
Many white-collar workers have been sitting at work, not moving all day, stretching their muscles. Swimming can promote the development of muscles in limbs, chest, abdomen, back and other parts, enhance the function of internal organs, and improve the body's disease resistance while losing weight. This is because the friction of water on the surface of human body can accelerate the blood circulation of capillaries in the whole body, enhance metabolism and accelerate the consumption of fat, thus achieving the auxiliary effect of losing weight.
Third, obese people.
When choosing to swim, the knee joint and ankle joint don't have to exert their strength continuously as when running or walking, so that all joints can relax and rest. Therefore, some people can also swim under the guidance of doctors to prevent arthritis including "rheumatic, rheumatoid, traumatic and other types".
Fourth, sub-health people who often feel weak.
Sub-health people often feel "tired", mostly because of muscle hypoxia, which is the performance of insufficient blood oxygen exchange. At this point, they need to have a rest and wait for the oxygen concentration in the blood to be enough before their muscles can regain their strength. Young and middle-aged people can exercise their vital capacity by swimming. If their vital capacity is good, then their endurance and energy are good, and they have an advantage in fighting fatigue, and they are naturally efficient at work.
However, it should be noted that people over the age of 30 should swim relatively gently, not too vigorously, and should do what they can according to their physical fitness.