Why can swimming lose weight?
Swimming can lose weight because people's resistance in water is 12 times greater than that on land. When hands and feet move in the water, people will feel strong resistance, and the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence.
Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess body fat will also "dissolve in water" quietly.
The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour, and staying in water with 100 minutes is as high as 100 kcal, which is equivalent to the heat emitted by air at the same temperature 1 hour. It can be seen that water sports make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective fitness exercises.
Look at the swimmer's figure and you will know how good it is to lose weight by swimming.
How long does it take to lose weight by swimming?
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a while after you leave the water.
Some people lose a lot of weight after swimming, probably because of 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. In the next hour, in the state of moderate intensity exercise, the aerobic metabolism of sugar provides energy supply. If you want to lose weight, you should spend every swimming time.
More than 40 minutes
Before you start burning fat
. Experts believe that,
3-4 times a week
Swimming frequency,
Every time 1 hour
Swimming time is the best for losing weight.
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, if you want to lose weight, you should swim for more than 40 minutes at a time before you start to consume fat. In fact, all aerobic exercise will consume fat. The combination of speed and speed is the most effective.
Many people swim very slowly and consume far less calories 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.
Although exercise intensity is very important to lose weight, people of different ages and constitutions need to make their own training plans if they want to lose weight by swimming. "It is necessary to lose weight scientifically according to different people, so that they can have a good exercise effect and avoid excessive exercise from causing harm to the body."
According to the convention, it is suggested that the length of swimming exercise for healthy people under the age of 35 is 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.
Consumption is large, how to prevent food rebound?
Tests show that swimming in water 100 meters consumes 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters, which is why you will feel hungry soon after swimming. Therefore, some people do not control their appetite at all after swimming, which makes the body consume more calories than when swimming, which is naturally counterproductive and is not conducive to losing weight.
Be sure to pay attention to dieting after swimming. "People often eat well and sleep soundly after swimming, so the calories they consume are quickly supplemented, and sometimes they even eat more than they consume. So some people swim for a while and find that they have stopped exercising, and their weight will even exceed the original level! " Therefore, swimming is not suitable for dieters who exercise irregularly. In addition, after swimming, you should supplement enough water and protein, and pay attention to the intake of dietary fiber, because dietary fiber itself has no heat and cannot be digested and absorbed by the human body, but it can reduce the absorption of fat in food. In addition, dietary fiber can expand 80 ~ 100 times after absorbing water, which is helpful to enhance satiety.
Solution: mainly vegetables after swimming.
Dietary fiber mainly exists in coarse grains, fruits and vegetables and fungi, such as red beans, peas, sweet potatoes, celery, spinach, Chinese cabbage, apples and bananas. Therefore, coach Zhang suggested: "A meal after swimming should be mainly vegetables, with a small amount of lean meat as the staple food. The best cooking methods for vegetables are steaming, boiling and cold salad, and try not to use oil. The quantity of vegetables is basically unlimited. This way, even if you eat too much, you won't consume too many calories. "
Freestyle can make beautiful legs, backstroke can make a small waist.
Among the four routine swimming strokes, which one has the best effect of losing weight and shaping? In fact, whether it is backstroke, breaststroke, butterfly or freestyle, their weight loss effect is very good, but because of the different swimming strokes, the muscle strength is also different, so if you want to exercise a certain part of your body in a targeted way, you might as well choose a stroke that suits you. Just look at the figure of a professional athlete and you will know what stroke he is swimming. Because freestyle athletes generally have long legs, while butterfly swimmers have a perfect inverted triangle shape.
Freestyle:
When practicing freestyle, the biceps brachii and triceps brachii of the upper arm should exert more force, so freestyle can make the lines of the arm symmetrical and beautiful, and girls with "butterfly arm" can use this stroke to shape the lines of the arm more. In addition, for women who want to have long legs, freestyle can modify the lines of legs to make them look even and beautiful.
Butterfly stroke:
In butterfly stroke, the arm strokes inward, similar to chest expansion, which can exercise pectoralis major and latissimus dorsi. At the same time, butterfly stroke affects the body with the waist. Swimming in this position for a long time helps to eliminate the fat around the waist and shape the beautiful lines around the waist.
Breaststroke:
Breaststroke is mainly kicking and clamping, which is different from freestyle and backstroke. When doing breaststroke, the thighs should be fully extended and contracted. This action uses more quadriceps femoris, so it can strengthen the strength of the leg and help to eliminate the fat on the inner thigh. If you strengthen training every day and swim down in a summer, you will find that your thighs are no longer slack and become much stronger. However, it should be noted that this firmness is different from the slender legs that many girls want, so some people will find that breaststroke will make their legs thicker, which is why.
Backstroke:
When backstroke, latissimus dorsi is more powerful and can stretch the muscles of the back. For white-collar workers who sit in the office for a long time, backstroke is beneficial to relieve discomfort such as back pain. In addition, when backstroke, let the body turn to both sides like a rolling log, which can not only reduce the resistance, but also give full play to the strength of trunk muscles, which is very effective in eliminating excess fat in the abdomen, making the abdomen no longer slack, and also exercising the elasticity of legs and waist. Special reminder, backstroke can also keep the chest firm and not prone to sagging!
Tips for swimming to lose weight
1. Beginners can swim continuously for 3 minutes, then rest for 1 ~ 2 minutes, and swim twice for 3 minutes each time.
2. It is easy to get hungry after swimming, and the diet should be controlled. People have a phenomenon of "excessive recovery" after exercise. Obese people tend to get hungry more easily after swimming, and consume more energy, which is not worth the loss.
3. Just have the right posture. 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.
4. It is not advisable to swim immediately after a meal or after drinking, because the pressure of water and the stimulation of cold on the stomach are easy to cause cramps and abdominal pain, which will lead to chronic gastroenteritis for a long time. You can't swim for 40 minutes after dinner.
5. Menstrual period is not suitable for swimming. People with protective gear and swimming habits can swim, but not for too long.