Aerobic exercise can reduce two keys to fat, heart rate and continuous exercise time.
Heart rate: The best fat burning heart rate is 60%-80% of the maximum heart rate of human body. For the average person, it is to keep the heartbeat between 120- 160 beats/minute.
Duration of continuous exercise: The duration of aerobic exercise varies from 20 minutes to 40 minutes according to different physique. Once you start, never stop. Once you stop, your fat loss efficiency will decrease.
Satisfying these two conditions "keeping the best fat burning heart rate and continuous exercise for a certain period of time" are two key points of reducing fat by aerobic exercise. We use these two conditions to measure swimming.
heart rate
Freestyle cruise swimming, moderate intensity, swimming 2500 meters to 3000 meters per hour, the heart rate will not exceed 100 beats/minute.
Breaststroke, per hour 1000- 1500m, with a heart rate of no more than 80 beats per minute.
time
In addition to swimmers or long-term swimmers, many amateur swimmers can actually swim 200-500m at a time, which is basically 10 minute, so stop and have a rest.
So in terms of heart rate and time, the actual situation of losing fat by swimming is that you can't reach the best heart rate and the best fat burning time. So swimming is not the most efficient way to lose weight for many people.
The second reason: water temperature.
Let's look at two experiments first.
The first experiment: the experiment published by Professor Grant Gwinup in the American Journal of Sports Medicine.
The subjects are women (age 28-32 years old, weight145-152kg). The researchers randomly divided 45 women who participated in the experiment into three groups, each group 15 people, and performed three different sports, namely brisk walking, cycling and swimming. At first, they exercised 10 minutes every day. There is no restriction on the experimenter's diet in this experiment.
The experimental results show that:
The average weight loss of women in the fast walking group is 17 pounds (about 7.7 kilograms).
The average weight loss of women in cycling group is 19 pounds (about 8.6 kilograms).
Women in the swimming group gained an average of 5 pounds (about 2.2 kilograms).
In other words, people who walk fast and exercise by bike lose weight, while swimmers gain weight.
The second experiment: Professor Gappmaier's experiment published in Journal of Sports Medicine and Physical Fitness.
In this experiment, a group of 38-year-old overweight women were selected, and the experimenters were also divided into three groups, doing different sports, such as walking fast on land, swimming and walking fast in water. The trial lasted 13 weeks. There is no restriction on the experimenter's diet in this experiment.
The experimental results show that:
The average weight of the three groups decreased by 13 pounds (about 5.8 kg).
Comparing these two experiments, almost the same experimental method, why "swimming can lose weight" has the opposite result. The reason is the water temperature.
The water temperature in a normal swimming pool is 25.5-27.8 degrees. In the first experiment, they used an outdoor swimming pool, and the water temperature was 23-25.5 degrees, which was lower than the normal swimming pool water temperature, that is, relatively cold water. In the second experiment, the water temperature of the swimming pool they used was 27 degrees, which was close to the water temperature standard of the hottest swimming pool.
Then, why does the low water temperature lead to the failure of swimming to lose fat?
The answer is: appetite.
If you have been swimming, skiing, running or brisk walking, you will obviously feel more tired and want to eat more, especially high-calorie and high-fat things. Moreover, after running or running in hot weather, you will feel less hungry and even lose your appetite.
This is the effect of low temperature environment on appetite. Simply put, if you wear less clothes when you go out in winter, you will feel hungry faster and then eat more.
Therefore, if you don't control your diet after swimming, you will eat more than usual if you don't exercise, and the hard-earned calories will be replenished in one meal, even more than the consumption.
Fourthly, swimming methods to improve the efficiency of reducing fat.
Interval training originated in the field of track and field training. Now interval training can be applied to any sports field you like, such as jogging, running, sprinting, stationary cycling, cycling, treadmill, mountain bike, rowing, climbing stairs, climbing machine, swimming and so on.
Intermittent training, in addition to the mode of "moving, stopping, moving and stopping", methods such as "high intensity, low intensity, high intensity and low intensity" or "fast, slow, fast and slow" can all be regarded as intermittent training.
Intermittent swimming 1: intermittent rest
For example, I plan to swim 1000 meters today, and I can divide it into 10 meters, with an interval of 10 second; Can also be divided into five times 200 meters, intermittent 15 seconds; Or 500 meters twice, with an interval of 20 seconds.
Intermittent swimming method 2: change swimming posture
Most people usually choose a stroke that they are most familiar with to swim the whole course, so as to achieve the purpose of aerobic exercise. This intermittent method adjusts the intensity by changing the swimming stroke, because the intensity and speed of different swimming strokes are very different. For example, butterfly is difficult to learn, and its intensity is high, while breaststroke and backstroke are relatively easy.
Of course, the threshold of this method is relatively high. You should know many kinds of strokes, which are beyond the reach of most people who only have one kind of breaststroke.
1. Interval training A (three groups, 5 minutes between each group)
Breaststroke 1 min or 75m→
"Freestyle" for 30 seconds or 25 meters →
"Butterfly" 30 seconds or 25 meters →
"Backstroke" 1 min or 75m→
"Freestyle" for 30 seconds or 25 meters →
"Butterfly" 30 seconds or 25 meters →
"Backstroke" 1 min or 75m→
"Butterfly" 30 seconds or 25 meters →
"Freestyle" for 30 seconds or 25 meters →
Breaststroke 1 min or 75m→
"Freestyle" for 30 seconds or 25 meters →
"Butterfly" for 30 seconds or 25m→ rest.
2. Intermittent training B (three groups, 5 minutes between each group, freestyle can be changed to butterfly, breaststroke can be changed to backstroke)
"freestyle" sprint 25 meters → "breaststroke" weightlifting 25 meters →
"freestyle" sprint 25 meters → "breaststroke" weightlifting 25 meters →
"freestyle" sprint 25 meters → "breaststroke" weightlifting 25 meters →
"freestyle" sprint 25 meters → "breaststroke" weightlifting 25 meters →
"Freestyle" sprint 25m→ "breaststroke" relax 25m→ rest.
3. High-intensity endurance training (three groups, rest between each group 10 minute, and don't leave the water for too long during the rest period)
"Freestyle" for 3 minutes →
"breaststroke" for 30 seconds →
"Freestyle" for 3 minutes →
"breaststroke" for 30 seconds →
Dog Crawls 1 min →
"breaststroke" for 30 seconds →
"Freestyle" for 3 minutes →
"breaststroke" for 30 seconds →
"Freestyle" for 3 minutes → rest
5. Different swimming postures and muscle exercises
These four common strokes focus on different parts of the body. See which parts of your body need to be strengthened!
Freestyle (remodeling limbs):
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 arms symmetrical and beautiful, and girls who want to have beautiful arms can use this stroke to shape the lines of the arms. 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 (inverted triangle):
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 (thigh tightening):
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, 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 (establishing back curve):
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. Special reminder, backstroke can also keep the chest firm and not prone to sagging!
Written in the last words:
The reason why exercise can reduce fat is as simple as that. Exercise consumption is greater than food intake. Any form of exercise can help you lose weight, whether it's running or swimming. If you like swimming, don't worry too much, such as "will I swim harder and heavier?" The efficiency of swimming to lose weight seems to be not high! "This kind of worry is unnecessary.
As long as you like swimming, stick to it. Instead of forcing you to do a sport you don't like and give up halfway, it is better to do a sport you like. If you have been swimming in the cold swimming pool, it is recommended to change to a place with higher water temperature. If you like to eat and drink after swimming, you should control it.