Overweight and obese people want to lose weight through exercise, which is simply more difficult than going to heaven, because overweight people's waist joints and knee joints are easily damaged, and some exercises with good weight loss effects are often impossible. Swimming can relieve the pressure on these two joints. Because these joints don't have to be hit by the ground when swimming, it is a better way for obese people to swim in summer to lose weight.
Is swimming effective for losing weight?
1, aerobic exercise to lose weight and be healthy
Swimming is an aerobic exercise with low intensity, which can make you progress steadily and burn fat for a longer time, so many people prefer swimming when losing weight. In addition to improving obesity, swimming is also suitable for preventing and treating symptoms such as hyperlipidemia and diabetes. Intake of a lot of oxygen can also enhance the function of the heart, lungs and blood vessels, and prevent heart disease and hypertension.
2, water temperature * * * skin
In a general swimming pool or beach, the water temperature will be lower than the body temperature, so we will feel cool after entering the pool. In fact, this cool * * * can make capillaries contract, and the body will respond to the drop in body temperature, thus generating energy, which will stimulate blood circulation to flow faster, thus promoting metabolism. However, it is worth noting that although this temperature difference can be metabolized, it can't stay in water for a long time, otherwise it will exceed the upper limit of thermoregulation function, and the body temperature will drop sharply, making it difficult to recover. Swimming should be moderate!
3. Rare whole-body exercise
When swimming, the whole body feels the buoyancy of water, which reduces the burden on the body during exercise, so we won't feel too much burden when swimming. When we are paddling, our limbs stretch and contract alternately. Because the buoyancy of water lightens the burden on our body, we can easily complete the movement even if the movement range is large, so that even the deep muscles that are not active at ordinary times can be fully stretched. At the same time, swimming keeps us in a state of horizontal movement, which has a good effect on improving the blood circulation of the whole body!
4. The "burden reduction" effect of buoyancy
There is a big difference between exercising in water and exercising on land. It is a weightless experience, which can not only relax the body and mind, but also free the tense and stiff muscles, so that you don't feel tired when exercising.
5. The resistance consumption in water is high.
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When swimming, the resistance of water is much greater than that of air when moving on land. Walking in the water is laborious, and swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.
6. The metabolism is faster when swimming.
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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 period of time after you leave the water, so swimming is an ideal way to lose weight.
7. Swimming will not reduce the interest in losing weight.
As we know, when exercising on land, because obese people are heavier, their bodies (especially their lower limbs and waist) will bear great gravity load, which will reduce their exercise ability, make them tired easily, greatly reduce their interest in losing weight, and damage the joints and bones of lower limbs. Swimming events are carried out in water, and a considerable part of the weight of obese people is borne by the buoyancy of water, which will make their lower limbs and waist much easier and greatly reduce the risk of joint and bone damage.
Three stages of swimming weight loss plan
(A) the primary stage
According to practice, friends who are beginners in swimming to lose weight should do two things: swimming for a short time to find a sense of floating and swimming for a sense of gravity.
1, look for floating comfort immediately after entering the water. Middle-aged and elderly people or people with weak constitution should try their best to keep floating with minimal movements, and can water ski with both hands. Take a good breath, close your eyes as if you are going to fall asleep, wake up suddenly or open your eyes yourself, and get out of the water immediately when you feel more comfortable and relaxed than lying in bed.
When you come out of the water, you should move slowly, feel the weight of your body in the water, and compare the feeling of floating in the water with the feeling of gravity supporting your body on land. Some people are strong, and it is difficult to understand this feeling. Then swim for a distance, the frequency of action should be low, so as not to speed up the heartbeat, and then go out to find the feeling. Gravity and fatigue disappear before returning to the water. Don't dive, because it is easy to eliminate the feelings that have already occurred.
If you lose weight in this way for a few days, the original belly bulge will disappear, and your abdomen will feel relaxed, but you will lose very little weight. If you persist for three to five months, eat moderately and walk for one or two kilometers every day, you can naturally lose weight slowly.
(2) Intermediate stage
After finding a way to lose weight by swimming, we should pay attention to the coordination of swimming posture and breathing, because the wrong swimming method can't effectively lose weight.
1, breaststroke has a good weight loss effect, because breaststroke is the easiest to learn in all postures, and it has strong joints and low exercise intensity, so it is suitable for long-term exercise. Of course, it would be better if breaststroke can be combined with freestyle or backstroke in swimming, which will help some muscles to rest and relieve fatigue.
2. Breathing during swimming is very important, because whether oxygen participates in energy supply in the body directly affects the effect of fat consumption. In order to lose weight by swimming, we must pay attention to breathing. The specific requirements are to be careful not to hold your breath for too long, look up and breathe once, take the initiative to breathe when swimming, preferably breathing (spitting) in the water, and fully inhale after the head comes out of the water. Pay attention to breathing rhythmically.
(3) the final stage
At a deeper level, it is necessary to strengthen the intensity of swimming and increase the frequency of swimming, so as to attack higher goals.
1. Beginners can swim continuously for 3 minutes, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, the glycogen in the body is consumed in the first 30-50 minutes of exercise to lose weight, and fat is consumed after this time period. Therefore, it is better to exercise 1.5-2 hours each time.
2, the best frequency of swimming is 3-5 times a week, so that the body has time to recover, and it is best to choose this time after work every afternoon in summer. Because swimming consumes a lot of energy, swimming during the day will affect work, and there are relatively few people in the swimming pool at this time. The training time of each swimming weight loss exercise should be controlled within 90 minutes, and we should also pay attention to choosing the time according to our own physique. Only moderate exercise can achieve better weight loss effect.
10 taboos for swimming to lose weight in summer
1, avoid swimming after strenuous exercise.
Swimming immediately after strenuous exercise will increase the burden on the heart; A sudden drop in body temperature will weaken resistance and cause colds, pharyngitis and so on.
2. Avoid swimming in the sun for a long time.
Prolonged exposure can lead to sunburn or acute dermatitis, also known as sunburn. In order to prevent sunburn, it is best to use an umbrella to shade the sun after landing, or to rest in a cool place, or to protect the skin with a bath towel, or to apply sunscreen on your body.
3. Avoid swimming unprepared.
The water temperature is usually lower than the body temperature. Therefore, warm-up activities must be done before entering the water, otherwise it will easily lead to physical discomfort.
4. Avoid eating immediately after swimming.
It is advisable to rest for a while before eating after swimming, otherwise it will suddenly increase the burden on the gastrointestinal tract, which will easily lead to gastrointestinal diseases after a long time.
5. Avoid swimming for too long
Generally speaking, the swimming time should not exceed 1.5~2 hours, which is determined by the three reaction periods of skin to cold. The first stage: after entering the water, the skin blood vessels contract and the skin color is pale. The second stage: after staying in the water for a certain period of time, the blood flow on the body surface expands, the skin turns from pale to reddish, and the skin turns from cold to warm. The third stage: the stay time is too long, the heat dissipation of body temperature is greater than fever, and the skin has goose bumps and chills. This is a taboo period for summer outing, so leave the water in time.
6. Avoid swimming before and after meals
Swimming on an empty stomach will affect appetite and digestive function, and there will be accidents such as dizziness and fatigue during swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain.
7, avoid swimming during menstruation
Swimming during menstruation, germs easily enter the uterus, fallopian tubes and other places, causing infection, leading to irregular menstruation, excessive menstruation and prolonged menstruation.
10, avoid drinking and swimming.
Many people who like swimming, after drinking with friends, jump into the water to swim because they want to be cool. In fact, this is very dangerous. Because after drinking, people's brains will be affected by alcohol, which will lead to people's vague consciousness and uncontrolled actions. If they can't control their behavior after entering the water, it is likely to cause extremely serious adverse consequences. In addition, people will consume a lot of glucose after drinking, especially after drinking a lot, which may lead to hypoglycemia and increase the chance of swimming accidents.