How long does it take to lose weight by swimming?
One of the reasons why girls can't lose weight by swimming is that they don't have enough exercise. When people choose to exercise to lose weight, they must do aerobic exercise to burn fat. Short-term exercise can only make people in anaerobic exercise stage. At this stage, people's energy consumption mainly depends on the decomposition of sugar, and they have not burned fat. Only by continuous exercise can the human body begin to enter the stage of aerobic exercise. At this time, you can burn fat, so as to achieve the effect of losing weight. Therefore, it takes more than 40 minutes to swim before you start to consume fat.
Experts believe that swimming 3-4 times a week, each swimming time 1 hour, is most beneficial to lose weight.
In the process of swimming to lose weight, every different movement has different beauty-breaststroke can exercise your chest, freestyle can aim at your shoulders, backstroke can exercise your back. No matter how you swim, your legs and hips can achieve very ideal exercise results. If you step hard enough and swim at a certain speed, you can still burn 1932 calories in an hour. Of course, you can also exercise your endurance by swimming slowly.
Experiments show that the heat consumed by people running in a standard swimming pool for 20 minutes is equivalent to running at the same speed 1 hour on land, and the heat consumed by staying in 100 minutes is as high as 100 kcal, which is equivalent to the heat released 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.
Because swimming is a particularly tiring sport and it takes 40 minutes to soak in the water, many people can't stick to it. Moreover, I don't pay attention to my diet after I stop exercising. In this case, your weight is more likely to return to normal or even exceed the original level. This is also the reason why athletes tend to get fat after stopping exercise. Therefore, swimming to lose weight should not only insist on daily exercise time, but also insist on exercise and maintain healthy eating habits.
Swimming to lose weight, the combination of speed and speed is 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.
However, experts also reminded that 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, which can not only play a good exercise effect, but also avoid the harm of excessive exercise to the body."
According to the usual practice, experts suggest that healthy people under the age of 35 should swim for 2000~2500 meters at a time; For people aged 35-50, the swimming distance should be 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.
Swimming needs the right posture to lose weight.
At present, several internationally recognized standard swimming strokes are breaststroke, butterfly, backstroke and freestyle. Incorrect swimming will not only consume unnecessary physical strength, so that the exercise effect will be discounted, but also be dangerous because of physical exhaustion. In order to lose weight in swimming, the thighs are getting thicker and thicker, which is caused by the wrong swimming posture. Before learning to swim, girls who want to keep fit by swimming may wish to know which part of themselves needs exercise before choosing the swimming method that suits them.
1, freestyle: When practicing freestyle, the biceps and triceps of the upper arm need to exert more force, so freestyle can make the lines of the arm symmetrical and beautiful, and girls with "butterfly arm" can make more use of this stroke to shape the lines of the arm. In addition, freestyle can also make hip muscles strong and elastic, and also play a certain role in improving shoulder muscle strength.
2, butterfly stroke: the arm strokes inward, similar to chest expansion, you 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.
3. 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, so it can strengthen the strength of the legs and help 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.
4, backstroke: when backstroke, latissimus dorsi has a greater force, which can stretch the back muscles. 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, the body should turn to both sides like a log, which can not only reduce the resistance, but also give full play to the strength of trunk muscles. This is very effective for eliminating excess fat in the abdomen, making the abdomen no longer slack, exercising the elasticity of the legs and waist, and making it firm.
Swimming to lose weight, several skills to know.
1, go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute.
2. Try to reduce the rest time. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second.
3. Use the kickboard. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
4. Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.
5, fast short-distance tour. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Matters needing attention in swimming to lose weight.
1, choose a regular swimming pool. It is best to choose a regular swimming place for swimming. The regular swimming pool has complete protective facilities, lifeguards and guaranteed water quality. It's best not to go swimming alone. It is forbidden to swim in some rivers with unknown water depth and complicated water conditions, and it is not easy to dive from heights with unknown water conditions.
It is very important to warm up and relax. Before swimming, you should run, do exercise, move your joints and stretch your ligaments properly. Don't walk with your legs crossed after exercise. Stay in the water for a while until the heart rate recovers, which can prevent gravity impact and relieve the tension of motor nerves. Then exercise the flexibility of the muscles involved in the exercise, leg press, and stretch the shoulders. Finally, take about 20 deep breaths to compensate for the oxygen debt owed during exercise.
3, don't panic when you encounter cramps. Muscle cramps often occur in swimming, and their parts are common in calves. Don't panic when you have cramps. First, try to keep your legs relaxed. You can lie on your back on the surface of the water, increase your hand stroke, speed up your arm movements, swim backstroke to the shore, or squeeze and rub the muscles at the cramp in the water to stretch and relax.
4, otorhinolaryngology drainage has a coup. When the ear is flooded or the nose is choking, the following drainage methods can be adopted: lean your head to the side where the ear is flooded, pull the earlobe hard, jump with the same leg, aim your palm at the ear canal, block your ear tightly with your hand, tilt your head to the left when the left ear is flooded, and then quickly remove your hand to suck out the water. Send it into the ear canal with a sterile cotton swab and suck it out.
If it helps you, I hope it can be adopted!