Swimming is the best way to lose weight.
Why can swimming shape people's beautiful figure and bring them health and happiness?
We know that the resistance of water is more than 800 times that of air. When swimming, people paddle with their arms, pedal or save the water with their legs, and even all the muscles of the neck, chest, back, waist and buttocks participate in coordinated movements. According to the law that the speed of fluid mechanics is proportional to the square of resistance, if the moving speed of human body in water increases by two times, the resistance will increase by four times. Because of this, the faster the swimming speed, the greater the resistance, which will stimulate the cerebral cortex and reflexively mobilize more muscle groups, thus promoting the unified and orderly movement of the whole body muscles, especially the pectoralis major, deltoid muscle, triceps brachii muscle group and upper body and back muscle group. At the same time, swimming is a periodic exercise mode, and tension and relaxation are alternately carried out rhythmically. In this way, muscles will become soft, tough and elastic.
When the human body floats in the water, the joints of limbs and spine will not be subjected to physical hard impact from the surroundings during the movement, and will not cause any damage to the body, and it is beneficial to exercise the flexibility and flexibility of the skeletal system and promote the development of bones.
The density and heat transfer performance of water are greater than that of air, so it consumes more energy than other sports. The experiment shows that the heat consumed by staying in water at 12 degree for 4 minutes is equivalent to that consumed by staying on land at the same temperature 1 hour. It can be seen that under the same time and intensity, the heat emitted by water is much greater than that on land. The energy consumed in exercise is constantly supplemented by sugar and fat in the body, so regular swimming will gradually consume excess fat in the body and promote muscle development. Fat people insist on swimming for about half an hour every day, which can quickly achieve the dual effects of losing weight and bodybuilding. Thin people insist on swimming, which will increase appetite, improve digestion and absorption function, and gradually become plump and strong.
Because the water temperature in swimming or in rivers, lakes and seas is lower than that on land, it has a direct effect on improving human blood circulation, increasing the nutrient supply of subcutaneous tissues, promoting the secretion of sebaceous glands, and thus improving human immunity against diseases. At the same time, the flow of water also has a good massage effect on the skin, which will make the skin more elastic and shiny. Children often swim, which will promote bone calcification and effectively prevent rickets and rickets. Swimming is more effective in the adjuvant treatment of chronic diseases. Because the chest and abdomen are under the pressure of water, the respiratory muscles move passively, which is beneficial to the rehabilitation of patients with bronchitis and emphysema. Swimming also has a good regulating effect on the central nervous system, and can quickly eliminate symptoms for people with forgetfulness, insomnia, depression and neurasthenia. For the elderly, improving cardiopulmonary function and cerebrovascular microcirculation and delaying aging is one of the best exercise methods.
The best way to lose weight is walking.
Instead of making an unrealistic weight loss plan for yourself, it is better to start simply, which is more effective for weight loss. Force yourself to go to the gym. Increasing exercise and dieting may seem passive, but walking is something you have to do every day, so starting from walking, you can lose weight while walking.
Practice shows that when running on the ground, the gravity is 3-4 times that of the body, while when walking on the ground, the gravity is only 1- 1.5 times that of the body. In other words, walking can protect you from more injuries than running. Walking training can enhance the circulation of cardiovascular system, reduce blood lipid and greatly reduce the incidence of dangerous diseases, such as heart disease and cancer. At the same time, it can also help improve bone density, which is good for leg bones and spine.
Although walking consumes less calories than running, the faster a pedestrian walks, the closer he consumes calories to the effect of running, or even more. Calculated at a pace of 8 km/h or faster, the calories consumed are the same as those consumed by running under the same conditions. As long as you persist, the goal of losing weight can be achieved.
A reasonable diet plus moderate exercise.
Easy exercise, easy weight loss
Nowadays, with the prevalence of various methods such as drug weight loss, instrument weight loss and drug weight loss, people seem to forget the most economical and side-effect method-exercise. Dr. Lu from China Weight Loss Association said that exercise is the healthiest way to lose weight, but it is important to stick to it.
Swimming can build a good figure.
Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone. People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.
Swimming is good for losing weight because:
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, so it is very difficult to walk in the water, and then 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.
2. It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage 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 injury.
3. Enjoy the natural massage service: When swimming, the buoyancy, resistance and pressure of water are excellent massages for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.
Skipping rope to lose weight
In recent years, some foreign fitness experts especially admire skipping. Because it has many advantages:
1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.
"Strange Walking" Fitness
Jogging and walking are the most common forms of exercise in walking. In fact, walking in a variety of postures is of great benefit to getting rid of diseases, prolonging life and keeping fit. Here are some examples:
Walking on tiptoe: Walking on tiptoe and raising the heel can enhance the tension of the flexors in the center of the foot and the back of the calf, which is conducive to the dredging of the Sanyin Meridian.
Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscle of the anterior leg, which is beneficial to dredge the Sanyang meridian.
Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue.
Walking backwards: When walking backwards, the whole body is relaxed, the knees are not bent, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain.
Walking on both sides: Squat down slowly, put your hands on the ground, with your back slightly parallel to the ground, grab your ankles with your hands and move forward slowly. It can increase blood supply to the head, reduce the burden on the heart, and treat cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases.