Folkvangr Swimming is a whole-body exercise that can not only lose weight, but also improve your cardiopulmonary function. exercise Almost all your muscles, especially if you insist on regular strengthening training, can make you "reborn" in a few months. People's bones are fully relaxed in the water, and they can have the opportunity to "stretch", which is very beneficial to maintaining a tall body. For teenagers who are growing, regular swimming exercises can make you grow into a "tall person".
Immediately after entering the water, look for the comfort of floating body. Middle-aged and elderly people or people with weak constitutions should use the smallest movements possible to maintain floating motion. They can use two hands to paddle, breathe evenly, and close their eyes as if they are about to enter. Dream Hometown, suddenly woken up or opened on one's own Eye Either way, you can get out of the water immediately when you feel more comfortable and relaxed than lying on the bed. Move slowly when you get out of the water, feel the weight of your body in the water, and compare the feeling of floating in the water with the feeling of gravity on land. Some people are physically strong and find it difficult to appreciate this feeling. Then swim a certain distance with a low frequency of movement, as long as it does not speed up the heartbeat, because this will easily eliminate the feeling that has already occurred. After using this method to lose weight for several days, the bulging belly felt relieved, but the weight loss was very small. If you insist on swimming for 3-5 months, moderate your diet, and walk 1-2 kilometers a day, you will naturally lose weight slowly.
⑴ Swimming consumes a lot of energy. This is because the resistance of water during swimming is much greater than the resistance of air during land exercise. Walking in the water is laborious, and swimming again will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times greater than that of air, and the water temperature is generally lower than the air temperature, which is also beneficial to heat dissipation and heat consumption. Therefore, the energy consumed during swimming is much greater than that in land-based sports such as running, so the weight loss effect is more obvious.
⑵ Can avoid sports injuries of lower limbs and waist. When performing weight loss exercises on land, obese people have a large weight, which causes the body (especially the lower limbs and waist) to bear a large gravity load, which reduces exercise ability and makes them prone to fatigue, which greatly reduces the interest in weight loss exercises and can damage the joints and bones of the lower limbs. When swimming is carried out in water, a considerable part of the obese person's weight is borne by the buoyancy of the water, which makes the lower limbs and waist much more relaxed, and the risk of joint and bone damage is greatly reduced.
⑶ You can enjoy natural massage services: when swimming, the buoyancy, resistance and pressure of the water are an excellent massage for the human body. skin It can also play a role in beauty.
Principle of swimming weight loss method
The resistance when people move in water is 12 times greater than on land. When your hands and feet move in water, you will definitely feel the strong resistance. Therefore, the muscles of the back, chest, abdomen, buttocks and legs can be well exercised during swimming. The sharp muscles on the swimmers are the best evidence. Swimming is also an intense sport, and water transfers heat faster than air, which means that people lose heat quickly in water, and a large amount of heat will be consumed during swimming. The excess fat on the body will also quietly "dissolve in the water".
In order to obtain good exercise effects, you also need to exercise in a planned way: Beginners can swim continuously for 3 minutes, then rest for 1-2 minutes, and then swim 2 times, each time for 3 minutes. If it is completed without much effort, you can enter the second stage: swim at an even speed for 10 minutes without interruption, with a 3-minute rest in between, for a total of 3 groups. If you still feel very relaxed, you can start swimming for 20 minutes each time... until you increase it to 30 minutes each time. If you feel like the intensity is increasing too quickly, proceed at a pace you're comfortable with. In addition, swimming consumes a lot of energy, so it is best to do it once every other day to give your body time to recover.
People's metabolism is very fast when swimming, and 1,100 kilojoules of calories can be consumed in 30 minutes. 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 those who are relatively thin, swimming can actually increase weight. This is due to the exercise effect of swimming on muscles, which increases the volume and weight of muscles. It can be said that swimming can make fat people lose weight and thin people gain weight. It can make all people have smooth lines.
While swimming to lose weight, you should also pay attention to your diet.
People have a phenomenon of "excess recovery" after exercise. Simply put, in order to adapt to the increase in exercise level in the next stage, the human body must consume more energy after each exercise than before. This is a self-protection measure of the human body. Therefore, after swimming, people can often eat well and sleep well, and the calories consumed are replenished, or even more than consumed. Therefore, if you do not pay attention to dieting, especially if you stop exercising for a period of time, it is most likely to cause your weight to exceed the original level. This is an important reason why many people fail to lose weight through exercise.
The water temperature of the swimming pool is generally about 10 degrees Celsius lower than the body temperature. During swimming, people consume not only the energy required for exercise, but also the energy absorbed by the thermal conductivity of the water. Therefore, people often have a sharp increase in appetite after swimming. People who insist on swimming for a long time have stronger adaptability to temperature changes and are not easily cold . However, it has been confirmed that since the temperature of water is significantly lower than body temperature, in order to improve the ability to withstand the cold and tend to balance internal and external conditions, subcutaneous fat will naturally thicken and weight will increase accordingly. The degree of fat growth is inversely proportional to the water temperature and directly proportional to the time in the water. The longer you stay in low-temperature water, the more subcutaneous fat will grow.
To avoid the growth of subcutaneous fat when swimming, fatter people should be careful not to develop the habit of soaking in water or going ashore without swimming. People with good physical fitness can consider fast swimming in sections, that is, swimming at a short distance and at a fast speed each time, and going ashore to rest in time after each section of swimming. However, it must be noted that this method is not a simple aerobic exercise, it may not be able to effectively consume fat, and it will greatly stimulate the vascular system and sports organs, so it needs to be carefully arranged according to personal circumstances. Having a good appetite after swimming is an important factor that makes it difficult to lose weight. How to control the quality and quantity of diet needs to be carefully studied.
