How to increase the calories consumed in swimming to achieve the effect of reducing fat in swimming? Summer is very hot, swimming is the best way to lose weight, but many people don't know how to lose weight by swimming. Let's share with you how to increase the calories consumed by swimming to achieve the effect of swimming to lose weight.

How to increase the calories consumed by swimming to achieve the effect of swimming fat reduction? 1 net swimming 1 hour can consume 1000 calories, but in fact this data is very inaccurate and incomplete. Most slow "head-up frogs" or freestyle from 1000 m to 1500 m consume 200 to 300 calories per hour.

Let's talk about popular science first: the most effective way to lose weight is aerobic exercise, with a heart rate of 120 ~ 140 beats/min for more than an hour.

When people do aerobic exercise, they mainly consume glycogen in their bodies. With the increase of time and intensity, the proportion of fat burning increases. Depending on the physique, this time period ranges from 30 minutes to 40 minutes, so aerobic exercise for the purpose of reducing fat must last for more than 40 minutes, preferably 60 to 90 minutes.

Don't stop from the beginning. As soon as you stop, your body will start to replenish glycogen, which means that your fat-reducing efficiency is reduced.

There is a complicated formula to calculate how many calories are burned per unit time, but there are only two variables: one is heart rate and the other is time, which has nothing to do with what exercise you choose, how far you run and how many meters you swim.

Take swimming as an example, it is only related to your sustained heart rate and the time you insist on swimming. Aerobic fat-reducing heart rate 120 ~ 140 beats/min. The higher the heart rate, the longer the duration and the more calories consumed. However, moderate-intensity swimming (2500m/h) is difficult to reach the heart rate of 120, so it is not the best heart rate for reducing fat.

People who are suitable for swimming to lose weight: swimmers who may not like running for one reason or another (for example, they don't like the feeling of sweating and are afraid of knee injuries, etc.). ), while people who are heavier (above 80 kg, or above BMI26) and have knee injuries prefer swimming to lose fat. Of course, you should keep your mouth shut.

If swimming is used as a means to reduce fat, what should be paid attention to in order to achieve the effect of reducing fat?

1, improve swimming skills, strive to reach the freestyle of 2500m/hour, and swim continuously for one and a half hours, consuming 750 to 800 calories. Monitor your heart rate while swimming, preferably 100 beats/minute or more. If you keep the breaststroke slow, don't think about losing weight, it's not much different from walking slowly, and you're particularly hungry after swimming.

2. Restrain a strong appetite. This is the hardest part, because I am very hungry after swimming. I must not let myself eat and drink, just eat according to my usual appetite. If I'm really hungry, I'll eat some big and low-calorie foods, such as cucumbers, tomatoes, celery, mushrooms and so on.

3, tenacious perseverance, we must persist. Losing weight has not failed, only giving up. Generally speaking, as long as you insist on moderate-intensity swimming 1.5 hours a day and control your diet, you can guarantee to lose 0.5 to 1kg body weight every week.

4, the calorie calculation of diet, moderate fat reduction. Daily dietary calories should be controlled within 1500 calories for women and 1800 calories for men. You can download the food nutrition composition table or related mobile APP to check whether your calorie intake exceeds the standard. Especially the intake of drinks.

How to increase the calories consumed in swimming to achieve the effect of reducing fat in swimming? 2 Swimming weight loss plan: the initial stage

In fact, swimming can effectively lose weight. Traditionally, friends who are beginners in swimming to lose weight should do two things: swim short to find a sense of floating and swim out frequently to find a sense of gravity.

1, look for floating comfort immediately after entering the water. Middle-aged and elderly people or people with weak constitution should try their best to keep floating with minimal movements, and can water ski with both hands. Take a good breath, close your eyes as if you are going to fall asleep, wake up suddenly or open your eyes yourself, and get out of the water immediately when you feel more comfortable and relaxed than lying in bed.

When you come out of the water, you should move slowly, feel the weight of your body in the water, and compare the feeling of floating in the water with the feeling of gravity supporting your body on land. Some people are strong, and it is difficult to understand this feeling. Then swim for a distance, the frequency of action should be low, so as not to speed up the heartbeat, and then go out to find the feeling. Gravity and fatigue disappear before returning to the water. Don't dive, because it is easy to eliminate the feelings that have already occurred.

If you lose weight in this way for a few days, the original belly bulge will disappear, and your abdomen will feel relaxed, but you will lose very little weight. If you persist for three to five months, eat moderately and walk for one or two kilometers every day, you can naturally lose weight slowly.

Swimming weight loss plan: intermediate stage

After finding a way to lose weight by swimming, we should pay attention to the coordination of swimming posture and breathing, because the wrong swimming method can't effectively lose weight.

1, breaststroke has a good weight loss effect, because breaststroke is the easiest to learn in all postures, and it has strong joints and low exercise intensity, so it is suitable for long-term exercise. Of course, it would be better if breaststroke can be combined with freestyle or backstroke in swimming, which will help some muscles to rest and relieve fatigue.

2. Breathing during swimming is very important, because whether oxygen participates in energy supply in the body directly affects the effect of fat consumption. In order to lose weight by swimming, we must pay attention to breathing. The specific requirements are to be careful not to hold your breath for too long, look up and breathe once, take the initiative to breathe when swimming, preferably breathing (spitting) in the water, and fully inhale after the head comes out of the water. Pay attention to breathing rhythmically.

Swimming weight loss plan: the ultimate stage

At a deeper level, it is necessary to strengthen the intensity of swimming and increase the frequency of swimming, so as to attack higher goals.

1. Beginners can swim continuously for 3 minutes, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, the glycogen in the body is consumed in the first 30-50 minutes of exercise to lose weight, and fat is consumed after this time period. Therefore, it is better to exercise 1.5-2 hours each time.

2, the best frequency of swimming is 3-5 times a week, so that the body has time to recover, and it is best to choose this time after work every afternoon in summer. Because swimming consumes a lot of energy, swimming during the day will affect work, and there are relatively few people in the swimming pool at this time.

Women must find the right way to lose weight. In fact, no matter what method is used, the most important thing is persistence. Only by sticking to the end can she really succeed.