Because the fat burning did not reach the peak in the first 30 minutes of exercise, it is more effective to start burning fat at high speed after 30 minutes, that is, to train for another 30 to 40 minutes, so swimming takes about 60 to 70 minutes.
Swim several times a week to lose weight, preferably three or four times a week.
In order to ensure the effect of losing weight, we need to achieve a certain energy consumption. At the same time, swimming consumes a lot of physical strength, so it is best to do it every other day to give the body a recovery time. Only in this way can the training plan be completed without injury.
3 How to lose weight by swimming 1, beginners can swim for 3 minutes continuously, then rest for 1 ~ 2 minutes, and then swim for 2 groups for 3 minutes each time.
2. Advanced swimmers can swim continuously at a constant speed 10 minute, rest for 3 minutes in the middle, and then continue, and perform in 3 groups.
3. Advanced swimmers begin to swim for 20 minutes in each group, complete 3 groups, and gradually increase until it reaches 30 minutes each time.
4. Keep within the heart rate range of aerobic exercise. Because it consumes fat, bodybuilders need to do aerobic exercise. How to determine if 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, the right amount of anaerobic training Many friends have to ask, the above does not mean that aerobic exercise consumes fat, why do you want 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.
How long can I see the effect of losing weight by swimming for at least 30 days?
To lose weight effectively, you need to lose at least one kilogram of fat. The calorie of one kilogram of fat is 7700 kilocalories, and an average one-hour intensive swimming can consume 530 kilocalories, so it takes about 15 times to complete. We suggest training every other day, so this time is about 30 days.