Swimming is a whole-body exercise, which can not only lose weight, but also maintain a tall and straight posture and easily shape an S-shape. 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. Water exercise can make people who plan to lose weight get twice the result with half the effort. Swimming is one of the most effective aerobic exercises to keep healthy.
1. If you are a beginner, swim 2~3 times a week, and each time it takes 45 minutes to 1 hour. Swimming will not have a negative impact on the body, but it still needs to adapt to physical conditions, as well as breathing and muscle load during swimming.
For people who often swim, progressive swimming five times a week can make the body get better exercise and enhance the endurance and strength of the body.
3. If you like swimming very much, you can swim every day for about 45 minutes, so that your heart and lungs can be fully exercised.
Benefits and precautions of swimming
Swimming for more than 20 minutes can achieve weight loss. Swimming for more than 20 minutes is an effective aerobic exercise. Long-term swimming also needs attention. Soaking in the water for a long time is very harmful to the skin, and if you don't move in the water, it is easy to make your joints stimulated by cold, and your body resistance will also drop, which is not conducive to fitness.
The length of each swimming exercise for exercisers under the age of 35 should be 2000 ~ 2500m35, and the swimming distance should be 1500~ 1800 m; According to their physical condition, the elderly over 50 years old choose 1000 ~ 1200m, and keep swimming 2~3 times a week, which can achieve good slimming effect in three months.