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

Swimming is sure to lose weight

"Swimming not only consumes a lot of calories, but also reduces the wear and tear of the joints caused by exercise. But many ordinary people do not lose weight after swimming and exercise, and some even rebound badly, why is this?

Normally, the energy consumption in the water is greater, and the buoyancy, resistance and pressure of the water are an excellent massage for the human body, and can also play a beauty role for the skin. The reason why some people swim but don't lose weight is because of insufficient exercise. The first step is to understand the mechanism of exercise and energy expenditure. During exercise, energy consumption is completed in 3 stages, namely glucose metabolism, fat metabolism, and protein metabolism. ”

It turned out that swimming, at the beginning, was in the anaerobic phase. Energy consumption mainly depends on the anaerobic digestion of sugar, and the exercise at this stage is very intense, the person is short of breath, the oxygen supply is insufficient, and fat is not used at all. If you continue to exercise, your body will begin to enter the aerobic exercise phase. In the following 40 hours, during moderate-intensity exercise, the energy supply is fueled by the aerobic metabolism of sugars. If you want to lose weight, you should swim for more than 0 minutes each time before you start burning fat.

Solution: The combination of fast and slow is effective

Many people swim slowly, which burns far less calories than fast and short distances. However, for most people, it is difficult to swim fast the whole time, so you may want to improve the effect of the exercise by taking a slow swim and a fast swim followed by two slow swims, and then two fast swims.

However, although exercise intensity is very important for weight loss, people of different ages and different physical conditions need to develop their own training plans if they want to lose weight through swimming, "It is necessary to lose weight scientifically and differently from person to person, so that it can not only achieve good exercise results, but also avoid excessive exercise and damage to the body." ”

According to the convention, it is recommended that healthy people under the age of 3 should have a length of 0~0 meters for each swimming exercise; People aged 0~0 should swim at a distance of 0~0 meters each time; The elderly over 0 years old choose to be at 0~0 meters according to their personal physical condition, and insist on traveling 0~0 times a week, so that 0 months will definitely have a good slimming effect.

It is also possible to consume most of the food

After testing: if you swim 1500 meters in the water, you will consume 0 kilocalories of energy, which is equivalent to running 0 meters on land, or cycling 0 meters, or skating 0 meters, which is the reason why you feel hungry soon after swimming. Therefore, some people do not control their appetite at all after swimming, so that the body consumes more calories than the calories consumed during swimming, which is naturally counterproductive and not conducive to weight loss.

After swimming, you must pay attention to dieting, "After swimming, people often eat well and sleep soundly, so that the calories consumed are quickly replenished, and sometimes even eat more than they consume." As a result, some people find themselves swimming for a while and then stopping exercising, and even weigh more than they used to! Therefore, she believes that swimming is not suitable for dieters who exercise irregularly. In addition, she suggested that after swimming, you should replenish a lot of water and a certain amount of protein, and pay attention to the intake of dietary fiber, "because dietary fiber itself has no calories and 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 100~0 times after absorbing water, which helps to enhance satiety. ”

Solution: The post-swim meal should be based on vegetables

Dietary fiber is mainly found in whole grains, fruits and vegetables, fungi and algae, such as red beans, peas, sweet potatoes, celery, spinach, cabbage, apples, bananas, etc. "A post-swim meal should be vegetable-based, with a staple food and a small amount of lean meat. The best way to cook vegetables is to steam and boil them cold, and try not to use oil. There is basically no limit to the amount of vegetables. In this way, even if you eat more, you will not consume too many calories. ”

Different strokes work different parts

Although swimming is a full-body exercise, different strokes work different parts of the body.

Breaststroke – leg strength. The thigh whipping method of freestyle and backstroke is up and down, and only the breaststroke is a push, the former can make the legs more slender, while the latter uses more thigh quadriceps, so it is effective for strengthening the legs.

Butterfly – chest strength. During butterfly stroke, the arm is stroked inward, similar to doing chest expansion exercises, and the pectoralis major muscle, dilator dorsi, and rectus abdominis muscle are more forced, and the exercise effect is also the best.

Freestyle – arm strength. During freestyle, the biceps and triceps brachii of the upper arm exert more force, which can effectively exercise the arm muscles and at the same time have a certain role in promoting the improvement of shoulder muscle strength.

Backstroke – Back Strength. During backstroke, the dilator muscles will exert more force, which can stretch the back muscles. In addition, the buttocks are lifted and glided during the backstroke, which is also a workout for the buttocks.