There is no doubt that swimming is one of the best exercises, which can effectively improve the body, thus achieving the role of shaping the body. Some experts have analyzed that the thermal conductivity of water is 26 times greater than that of air, and the heat dissipation of water at the same temperature is more than 20 times faster than that of air. Tests by sports physiologists show that swimming in water 100 meters consumes 100 calories, which is equivalent to running 400 meters on land or riding a bike 1000 meters-that is, you will feel hungry soon after swimming.

At the same time, when swimming, the human body is in a horizontal state, which is very conducive to the venous blood of the lower limbs and the body returning to the atrium. The pressure of water on the chest cavity promotes the deepening of breathing and increases the vital capacity. The cold stimulation of water temperature on the skin causes the blood vessels to contract and expand rapidly. There is a swimming hospital in Japan, which specializes in treating people with kidney disease, obesity, asthma, allergies and other endocrine diseases by training, helping them to exercise and recover their health.

But when it comes to the body-shaping function of swimming, people often have two misunderstandings-

Myth 1: Swimming can lose weight.

In fact, it is easy to find that swimmers, both men and women, are generally plump and slender. Therefore, swimming cannot be equated with losing weight.

Swimming is in the stage of anaerobic exercise at first, and energy consumption mainly depends on anaerobic glycolysis of sugar. The exercise at this stage is very intense, people are short of breath and lack of oxygen, and they don't need fat at all. Continue to exercise, the human body begins to enter the aerobic exercise period-in the next hour, even if it is moderate intensity exercise, the energy supply is provided by the aerobic metabolism of sugar, and the fat will not be consumed in this hour.

At the same time, at the water temperature below body temperature, the comprehensive massage effect of water is more likely to promote the growth of subcutaneous fat in human body.

In addition, many people are prone to hunger after swimming, and need to consume more energy than before. At the same time, because of fatigue, their sleep quality is improved-this is also the reason why they want to lose weight through swimming, but they finally fail.

Myth 2: Swimming can grow "big"

As long as you compare swimmers with bodybuilders, you will find that the former is relatively inconspicuous in muscle size.

Swimming relies on high-frequency and low-intensity muscle movements to realize the lateral progress of the body. Every movement is to fully stretch the muscles, which can only improve the lines of the muscles and improve their flexibility. The increase of muscle mass depends on high-intensity exercise, especially weight-bearing exercise. Therefore, in order to increase muscle mass, it is the best choice to go to the gym for equipment training.

Tips for swimming shaping

The effective parts of various strokes are different, so you can choose according to your own needs:

Butterfly stroke-waist: Because butterfly stroke affects the body with the waist, it can eliminate the fat in the waist for a long time, making the waist slender, soft, powerful and graceful.

Breaststroke-thigh: Because the thigh needs to be fully stretched and contracted when swimming, it can eliminate the fat inside the thigh and become strong muscles, so that the fat on the thigh will not rub against each other when walking.

Freestyle-arms and hips: Freestyle can make the lines of arms symmetrical, tight, beautiful and soft, and at the same time, it can also make the muscles of hips tight and elastic, effectively preventing hips from sagging.

Backstroke-abdomen and chest: it is very effective to eliminate excess fat in the abdomen, so that there is no loose fat in the abdomen, exercise the elasticity of the feet and waist, and make it firm. At the same time, it can keep the chest firm and not prone to sagging.

In addition, due to the friction and massage effects of water on the skin during swimming, it can also make the skin smooth and shiny.