Compared with other sports in summer, swimming is really a good exercise, which can not only lose weight but also keep fit. Let's take a look at the ways to lose weight by swimming.

What's going on here? Can swimming lose weight? What problems should I pay attention to if I want to lose weight by swimming?

Swimming can definitely lose weight.

Swimming has a good fitness and shaping effect. "Swimming not only consumes a lot of calories, but also reduces the wear and tear of joints caused by exercise. However, many ordinary people do not lose weight after swimming exercise, and some even rebound badly. Why?

Under normal circumstances, the energy consumption in water is greater, and the buoyancy, resistance and pressure of water are excellent for the human body, and can also beautify the skin. Some people don't lose weight by swimming because they don't get enough exercise. First of all, we must understand the mechanism of exercise and energy consumption. During exercise, energy consumption is completed in three stages, namely, sugar metabolism, fat metabolism and protein metabolism. In fact, weight loss is achieved through fat consumption. "

It turns out that swimming is in the anaerobic exercise stage at first. 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 need fat at all. Continue to exercise, and the human body begins to enter the stage of aerobic exercise. After 1 hour, in the state of moderate intensity exercise, the energy is supplied by aerobic metabolism of sugar. If you want to lose weight, you should swim for more than 40 minutes at a time before you start to burn fat.

Solution: 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, although the intensity of exercise is very important to lose weight, people of different ages and physical conditions 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, so as to have a good exercise effect and avoid the harm of excessive exercise to the body."

According to the convention, it is suggested that the length of swimming exercise for healthy people under the age of 35 is 2000~2500 meters each time; For people aged 35-50, the swimming distance at a time is 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.

You can eat most of it.

Tests show that swimming in water 100 meters consumes 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. This is why you feel hungry after swimming. Therefore, some people do not control their appetite at all after swimming, which makes the body consume more calories than when swimming, which is naturally counterproductive and is not conducive to losing weight.

Be sure to pay attention to dieting after swimming. "People often eat well and sleep soundly after swimming, so the calories they consume are quickly supplemented, and sometimes they even eat more than they consume. So some people swim for a while and find that they have stopped exercising, and their weight will even exceed the original level! " Therefore, she thinks that swimming is not suitable for dieters who exercise irregularly. In addition, she suggested that after swimming, we should supplement enough water and protein, and pay attention to the intake of dietary fiber. "Because dietary fiber itself has no calories, it cannot be digested and absorbed by the human body, but it can reduce the absorption of fat in food. In addition, dietary fiber can expand 80 ~ 100 times after absorbing water, which helps to enhance satiety. "

Solution: mainly vegetables after swimming.

Dietary fiber mainly exists in coarse grains, fruits and vegetables and fungi, such as red beans, peas, sweet potatoes, celery, spinach, Chinese cabbage, apples and bananas. "A meal after swimming should be based on vegetables, with a small amount of lean meat as the staple food. The best cooking methods for vegetables are steaming, boiling and cold salad, and try not to use oil. The quantity of vegetables is basically unlimited. This way, even if you eat too much, you won't consume too many calories. "

Different strokes exercise different parts.

Although swimming is a whole-body exercise, different strokes have different emphasis on exercising body parts.

Breaststroke-leg strength. The thigh style of freestyle and backstroke is whipping up and down, and only breaststroke is pedaling. The former can make legs longer, while the latter uses quadriceps more, so it is very effective for strengthening leg strength.

Butterfly chest muscle strength. In butterfly stroke, the arm strokes inward, which is similar to chest expansion. Exert more force on pectoralis major, extensor dorsi and rectus abdominis, and the exercise effect is also the best.

Freestyle-arm strength. In freestyle, the biceps brachii and triceps brachii of the upper arm exert more force, which can effectively exercise the arm muscles and improve the shoulder muscle strength.

Backstroke-back strength. When backstroke, the extensor dorsi will exert more force and stretch the back muscles. In addition, when backstroke, you need to lift your hips and slide, which is also an exercise for your hips.