Choose swimming or running to lose weight? Sedentary office workers and student parties are prone to obesity if they don't get enough exercise for a long time. To lose weight, you need long-term exercise, but which is better, swimming or running? Below I will take you to a brief understanding of swimming or running to lose weight.

Choose swimming or running to lose weight?

Running is an aerobic exercise, which basically consumes water in the first twenty or thirty minutes, and then begins to consume glycogen stored in the body, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. However, it is difficult to improve basal metabolic rate and muscle content by running. Only by increasing muscle content can we achieve the goal of losing weight. Therefore, the effect of running to lose weight is obviously due to puffiness and obesity caused by high water and sugar. But for most other obese people, it is difficult to achieve the ideal weight loss effect by running alone.

In fact, whether running can make us lose weight or not, we should stick to running training, because long-term running can not only enhance our physique, but also promote metabolism and exercise cardiopulmonary function. But because this way of losing weight may lead to thicker legs, many female friends can only give up. In fact, as long as you master the essentials of running and the correct posture, you can avoid the calf from getting thicker. I'll tell you how to run to have a perfect slim figure.

Essentials of running to lose weight

1, warm-up exercise is very important

Since primary school, when I was in physical education class, my teacher taught us to do warm-up exercises before exercise to prevent muscle strain. How can I forget my teacher's respect and teaching when I grow up? Therefore, before running to lose weight, we should first stretch the leg muscles so that the calf can meet the following movements in the best condition.

2, heel landing is the key.

When running, does the forefoot land first or the heel land first? If your answer is the former, then you have made many mistakes that MM can make. It is not correct to land on the forefoot first when running. Although it is easier and easier to start running in this way, it will cause thick legs. Therefore, for MM with slender legs, remember to land on the heel when running, and then jog with the forefoot on the ground.

Jogging is the most effective way to lose weight.

Running belongs to aerobic exercise, which consumes excess fat in the body through exercise to achieve the purpose of losing weight. So this kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state. MM Don't think that the faster you run, the better your weight loss will be. In fact, this practice is wrong. Although running fast consumes a lot of calories, it will increase the burden on the calf, accelerate the growth of muscles, and lead to the thickening of the calf. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight.

4. Stretching after running is essential.

Many MMS rush to buy something to drink as soon as they finish running, often ignoring the stretching link after running. Stretching after running can not only relieve and avoid muscle tension after running, but also effectively keep the leg shape perfect. Therefore, stretching after running is essential.

Weight loss option 1: which do you choose, swimming or running?

Swimming or running to lose weight? As far as the final effect of losing weight is concerned, the two effects are equivalent. From the point of view of heat consumption, swimming consumes more calories than running, and has less influence on feet. However, research shows that people tend to eat high-fat food after swimming, and they want to eat food full of fruit after running, so it is much easier to lose weight without paying attention to swimming.

Will swimming lose weight than running?

1. Judging from the consumption after exercise, there is basically no big difference between swimming and running, and the energy consumption is basically the same. At the same intensity (heart rate), the heat consumption of these two kinds of fitness exercises is not much different, so swimming is slightly higher than running.

2. From the point of view of joint protection, swimming can reduce the stress of waist joint and knee joint. These two joints are most likely to be damaged by overweight people. The swimming posture determines that these joints do not need to be impacted by the ground. Running will greatly increase the pressure on these two joints. But swimming too often will increase the chance of shoulder joint wear. Especially freestyle and backstroke, because these two strokes have a great rotation of the shoulder joint.

3. From the overall weight loss effect, swimming, especially swimming in cold water, is stimulated by cold, which will protectively store fat to keep warm, thus causing a great increase in appetite after exercise, and then unconsciously increasing calorie intake. Therefore, the overall fat reduction effect is not as good as running. Unless you stay awake and control your appetite. Or you have the habit of keeping a diet diary. Of course, this requires a strong will to complete.

Swimming is a whole-body exercise. It is reasonable to swim in the water for 1 to 1 half an hour every day when you are well prepared for activities on the road. If you swim too long and exercise too much, your body will consume more fat and your appetite will increase accordingly. If you control your appetite, swimming for a long time will cause hypoglycemia, dizziness and nausea.

A recent study in Britain relieved these people of their troubles: instead of "the more you exercise, the more you eat", jogging is a sport, and you can achieve the effect of exercise without eating or drinking after exercise.

Experts pointed out that in addition to choosing sports, the intensity of exercise is also very important for energy consumption and hunger after exercise. For example, people who want to lose weight may not achieve the expected effect with a large amount of exercise. British scholars have found that after jogging, swimming and other different sports, people's hunger is different, and the types of food they want to eat are obviously different. For example, people usually don't feel hungry after jogging. They just want to eat fruits and other foods that contain a lot of water but are not easy to fill their stomachs. But after swimming, I usually feel hungry and want to eat some food with high fat content. In addition, if you swim in cold water, people will feel hungrier and want to eat high-fat food; Running in warm weather is the opposite.

After research, experts pointed out that it is easy to feel hungry after our fitness training. This is because we consume a lot of energy in the body during exercise. The greater the energy consumption, the more the body needs to replenish energy, which is also a kind of self-protection of the body.

Generally speaking, people who exercise moderately will not feel hungry. However, if the intensity of exercise is relatively high, people after exercise will easily feel hungry and eat more. Swimming, for example, consumes more energy than brisk walking and jogging in the same period of time. Therefore, the same exercise, different intensity to achieve different goals. If thin people want to exercise, they must increase their intensity; People who want to lose weight should exercise properly, and don't feel hungry after exercise. Instead, eating too much is counterproductive.

In addition, the diet after exercise is also particular. Experts remind people that after exercise, they should drink more water and drink more times, and the water temperature should not be too cold. At the same time, we should pay attention to supplement sugar and electrolyte, so the food after exercise should be mainly carbohydrates. Generally speaking, if the exercise time does not exceed 1 hour, then the diet can follow the usual standards. Judging from the time to start eating after exercise, if the intensity of exercise is relatively high, it is best to eat about 45 minutes or more after exercise. If the intensity of exercise is not great, you can eat about half an hour after exercise.

In other words, both have advantages and disadvantages. It is best to choose a variety of methods, which can reduce the side effects on the body and increase the interest of training. Which is the main and which is the auxiliary? Only by focusing on what you are most interested in and like can you complete the long and arduous cause of losing weight.

Do you choose swimming or running to lose weight 2. Choose swimming or running to lose weight?

Heat consumption comparison

For dieters, calories need to be remembered. A person weighing about 70 kilograms consumes about 600 kilocalories when running for 30 minutes and about 300 kilocalories when swimming (here refers to the energy consumed by high-speed swimming, and about 200 kilocalories if swimming is relaxed). Therefore, in terms of the calories consumed by exercise alone, running is slightly better.

But the effect of losing weight depends not only on the calories consumed during exercise, but also on the impact of exercise on the body. For example, from the perspective of muscle consumption, most of the muscles used for running are leg muscles. For swimmers, in addition to the legs, most of the muscles of the whole body such as the back, chest, waist and abdomen must be mobilized. Muscles will not only burn calories during exercise, but even after exercise, more muscles will keep your body at a high level of metabolism and improve the basic calorie consumption level.

Health contrast

What makes swimming famous is its benefits to the heart and circulatory system. It can not only help to clear the garbage in arteries and blood vessels, but also help to strengthen the muscle tissue of ventricles, increase the volume of heart cavities and strengthen the pumping power of the whole blood circulation system. When some toxins are removed, the function of the circulatory system is better, and the metabolic rate of the human body is improved, which will naturally help to improve the weight loss effect. Swimming can also promote the development of respiratory muscles, increase chest circumference, increase vital capacity, open more alveoli when inhaling and breathe smoothly. In addition, when swimming, water washes the skin, sweat glands and fat glands, which plays a good massage role, promotes blood circulation and makes the skin smooth and elastic.

Security comparison

Running will increase the pressure on knee and hip joints and increase their wear rate. Improper use of shoulder joint in swimming can also cause shoulder joint wear, especially freestyle and butterfly swimming.

But for other joints of the body, the effect of swimming is contrary to that of running, and the benefits to bones can be said to be incomparable to other sports. The buoyancy of water reduces the pressure on bones, helps people to move their joints under the condition of reduced gravity, and can alleviate the symptoms of joint inflammation and pain. At the same time, the massage effect of water on joints can relax stiff joints, promote the secretion of lubricating fluid in joint cavities, reduce the friction between bones and enhance the vitality of bones.