The principle of swimming to lose weight:
Swimming is a whole-body exercise. It can not only lose weight, but also improve your heart and lung function and exercise almost all muscles. If you persist, you will "completely change" in a few months. At the same time, in the water, people's bones have been fully relaxed, and they can have the opportunity to "stretch", which is very beneficial to maintaining a tall and straight figure.
1, swimming consumes a lot of energy.
This is because the resistance of water when swimming is much greater than that of air when moving on land. Walking in the water is very laborious, and swimming again will definitely consume more calories. At the same time, the thermal conductivity of water is 28 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. People who spend 8 minutes in water consume the same amount of heat as those who spend 2 hours in the air. Therefore, swimming consumes much more energy than running and other land projects, and the excess fat on the body will quietly "dissolve in water", so the weight loss effect is more obvious.
2. It can avoid sports injuries of lower limbs and waist.
When carrying out weight-loss exercise on land, obese people have to bear great gravity load (especially lower limbs and waist), which leads to decreased exercise ability, easy fatigue, greatly reduced interest in weight-loss exercise, and even damage the joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injuries.
3. You can enjoy natural services.
When swimming, the buoyancy, resistance and pressure of water are excellent for the human body, and can also play a cosmetic role for the skin. The resistance of people moving in water is 12 times greater than that on land. Hands and feet can feel strong resistance when moving in water, so they can exercise the muscles of back, chest, abdomen, buttocks and legs well when swimming.
When swimming, people's metabolism is very fast. You can consume 1 100 calories in 30 minutes, and this metabolic rate can be maintained for a while after you leave the water, so swimming is an ideal way to lose weight. For thin people, swimming can actually gain weight, which is the result of swimming on muscle exercise, increasing the volume and weight of muscles.
It can be said that swimming can make fat people swim thin, make thin people swim fat, and let everyone have a smooth line.
Steps to lose weight by swimming:
1, step by step
In order to get a good exercise effect, you need to exercise in a planned way: beginners can swim for 3 minutes in a row, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you can finish it without great effort, you can enter the second stage, swimming at a constant speed 10 minutes without interruption, taking a break of 3 minutes and performing 3 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, swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time.
Because the water temperature is lower than the body temperature 10℃, swimming for a long time will cause chills with the loss of heat in the human body. This is a signal that the body's heat loss is beginning to exceed its heat production. At this point, you should go ashore immediately to warm up your body. Otherwise, the continuous drop of body temperature will lower the core temperature of the body, resulting in serious symptoms such as arrhythmia and unconsciousness, which will make people lose their mobility.
2. Keep the intensity of exercise
Some people swim slowly in the water and rest for half a day, so even if they swim for thousands of meters, aerobic exercise can't burn fat. Like a small fire, it burns for a while and then goes out, and it will be rekindled next time. You'll never burn fat at this rate.
The most reasonable way is to master your physical condition and maintain a certain intensity and rhythm of exercise, so that you can burn fat to the maximum extent and your body can eat it. Let your body be in a state of burning-keeping-burning-keeping again. If you keep this state for more than 45 minutes every day, you will find that you are hungry and your metabolism is much faster, but you should pay attention to your diet at this time!
Step 3 eat in moderation
Swimming will have an effect on losing weight, because the water temperature is low, and the body consumes more calories than land exercise, which is conducive to consuming energy and fat. However, it should be noted that after swimming, the appetite is wide open, so we should pay more attention to the intake of diet, eat more light foods, such as fruits and vegetables, and supplement some lean meat appropriately, and it is better to be full at six points.
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. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.
You can lose weight without swimming 100%.
Why do some people lose weight by swimming?
First, lack of exercise.
At first, swimming was in the anaerobic exercise stage. Energy consumption mainly depends on anaerobic glycolysis of sugar. At this stage, the exercise is very intense, people are short of breath and lack of oxygen, and they don't use fat at all. Continue to exercise, and the human body begins to enter the aerobic exercise period. In the next hour, in the state of moderate intensity exercise, the aerobic metabolism of sugar provides energy supply. You won't burn fat this hour. If you continue to exercise, you will start to consume fat through aerobic metabolism of fat. Therefore, swimming must continue to exercise for at least an hour before it can start to lose weight. Some people can't achieve results if they don't have enough exercise time or exercise enough.
Second, after swimming, you can't eat properly.
You should also pay attention to dieting when swimming to lose weight. However, people have a phenomenon of "excessive recovery" after exercise. Simply put, in order to adapt to the improvement of the next stage of exercise, the human body consumes more energy after each exercise, which is a self-protection measure of the human body. Therefore, after swimming, people can often eat well and sleep soundly, and their intake of calories is replenished, even more than their intake. Therefore, if you don't pay attention to dieting, especially if you stop exercising after a period of time, it is easiest to make your weight exceed the original level. This is an important reason why many people fail to lose weight through exercise. Related topics: the correct way to lose weight by swimming regularly.