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How to swim to lose weight

how can I lose weight by swimming? Some people say that swimming can reduce weight, but others say that swimming can make fat layer thicker, but it will increase weight. So swimming can lose weight? The following small make up for you to unlock the secret, take you out of a few swimming weight loss mistakes, teach you how to swim to lose weight.

The fitness effect is unique

First of all, let's get to know swimming. Swimming is a whole body exercise that helps improve your heart and lung function and exercises almost all of your muscles. In particular, adhere to regular intensive training, a few months of Kung Fu can make you 'reborn'. In the water, people's bones have been fully relaxed, so they can have a chance to 'stretch out', which is good for keeping a tall and straight figure. For teenagers who are growing up, regular swimming can also help them grow up.

Water has a higher density and heat transfer than air, so swimming consumes more energy than other sports. Experiments show that the heat consumed by staying in water at 12 ℃ for 4 minutes is equivalent to that consumed by land for one hour at the same temperature. It can be seen that under the same time and intensity, the heat consumption in water is much larger than that in land. The energy consumed in exercise is constantly supplemented by sugar and fat in the body, so regular swimming will gradually reduce the body's excess fat.

The resistance of human activities in water is 12 times greater than that on land. When the hands and feet are moving in the water, you must feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can get good exercise in swimming. The clear-cut muscles of swimmers are the best evidence.

Swimming metabolism is very fast, 30 minutes can consume more than 260 calories, 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.

Get rid of some misunderstandings

Since swimming has such a good effect on weight loss and body building, why can someone swim without losing weight? Senior fitness coach Zhou Kai believes that when it comes to exercise and weight loss, we should first understand the relationship between exercise and energy consumption. In the process of exercise, energy consumption is completed in three stages, namely glucose metabolism, fat metabolism and protein metabolism.

Some people swimming weight loss effect is not good, may be due to insufficient exercise. At the beginning, swimming is in the anaerobic phase. Energy consumption mainly depends on the anaerobic digestion of sugar. The exercise at this stage is very intense. People are short of breath and lack of oxygen supply. They will not use fat at all. Continue to exercise, the human body began to enter the aerobic exercise phase. During the following hour of moderate exercise, the energy supply is provided by the aerobic metabolism of sugar. If you want to lose weight, each swimming time should be more than 40 minutes before you start to consume fat.

As for the fat layer thickening caused by swimming, only professional swimmers who have been training in water for a long time can adaptively increase the thickness of subcutaneous fat to prevent the loss of heat. As an ordinary swimming enthusiast, swimming will not grow fat, after swimming diet is not controlled, will not thin down. People have a phenomenon of "over recovery" after exercise. In short, the human body in order to adapt to the improvement of the next stage of exercise level, after each exercise, it will take in more energy than before, which is a kind of self-protection of the human body. Therefore, after swimming, people often feel that they eat well, sleep well, and their calories are recovered, even more than they consumed. Obese people tend to be hungry and eat more energy after swimming than before. If you do not pay attention to diet, especially after a period of exercise and stop, the most likely to make weight more than the original level.