How can swimming effectively lose weight?

　　1. Swimming has a unique weight loss effect

　　First, let’s learn about swimming. Swimming is a whole-body exercise that helps improve your cardiopulmonary function and can exercise Almost all your muscles. Especially if you insist on regular intensive training, you can be "reborn" in a few months. In the water, human bones are fully relaxed, can there be a chance? “Stretch", which is very good for maintaining a tall and straight figure. For teenagers who are growing up, regular swimming exercises can also help them "grow taller".

　　The density and heat transfer performance of water are greater than that of air, so swimming consumes more energy than other sports. Experiments have shown that the heat consumed by staying in 12-degree water for 4 minutes is equivalent to the heat consumed by staying on land at the same temperature for one hour. It can be seen that under the same time and intensity, the heat consumed in water is much greater than that on land. The energy consumed during exercise is constantly replenished by sugar and fat in the body, so regular swimming will gradually lose excess fat in the body.

　　The resistance to human activities in water is 12 times greater than on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised during swimming. The sharp muscles on the swimmer's body are the best evidence.

　　People's metabolism is very fast when swimming, and more than 260 calories can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water. It can be seen that swimming is an ideal way to lose weight.

　　2. Reasons why swimming is not effective in losing weight

　　Since swimming has such a good effect on weight loss and body shaping, why do some people not lose weight even after swimming? Senior fitness coach Zhou Kai believes that when it comes to exercise and weight loss, we must first understand the relationship between exercise and energy consumption. During exercise, energy consumption is completed in three stages, namely sugar metabolism, fat metabolism, and protein metabolism. Weight loss is achieved through fat consumption.

　　1. Insufficient amount of exercise

　　Some people have poor weight loss results after swimming, which may be due to insufficient exercise. At the beginning of swimming, it is in the anaerobic stage. Energy consumption mainly relies on the anaerobic glycolysis of sugar. The exercise at this stage is very intense. People are short of breath and have insufficient oxygen supply, so fat will not be used at all. If you continue to exercise, your body will begin to enter the aerobic exercise stage. During the subsequent hour of moderate-intensity exercise, energy supply is provided by aerobic metabolism of sugar. If you want to lose weight, you should swim for more than 40 minutes each time before starting to consume fat.

　　2. Intemperate eating after swimming

　　As for swimming, which will cause the fat layer to thicken, only professional swimmers who have been training in the water for a long time will adaptively increase the thickness of subcutaneous fat to prevent heat loss. As an ordinary swimming enthusiast, you won’t gain fat by swimming. If you don’t eat in moderation after swimming, you won’t lose weight. 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 kind of self-protection of the human body. Therefore, after swimming, people often feel that they have eaten well and slept well, and the calories consumed have been replenished, or even more than consumed. Obese people often feel hungrier and consume more energy after swimming than before. If you don't pay attention to your diet, especially if you stop exercising for a period of time, it is most likely to cause your weight to exceed the original level.

　　3. The correct swimming posture to lose weight is the best.

　　Swimming coach Wu Jing pointed out that technical movements are very important when swimming. If the technical movements are not standardized, not only the training purpose will not be achieved, but also the muscles that should be trained will not be exercised. This is what people often call "extraordinary" training. For example, swimming mainly relies on the strength of the legs. The enhancement of leg strength plays a key role in performance, but many people only focus on upper limb movements when swimming, and their legs basically do not move. In this way, swimming is not only difficult, but the legs that could provide power become a burden.

　　Since the four swimming styles focus on different parts of the body, swimmers can choose their favorite swimming style to focus on strength training of a certain part of the body and lose body fat in a targeted manner.

　　1. Breaststroke - leg strength

　　Freestyle and backstroke involve kicking the thighs up and down. Only breaststroke uses kicking. The former can make the legs more slender, while the latter uses more of the quadriceps muscles of the thighs, so it is very effective in strengthening the legs.

　　2. Butterfly swimming - chest strength

　　When swimming in the butterfly stroke, the arms are stroked inward, which is similar to doing a chest expansion exercise. It exerts more force on the pectoralis major, back expander, and rectus abdominis muscles, and the exercise effect is also the best.

　　3. Freestyle swimming - arm strength

　　During freestyle swimming, the biceps and triceps muscles of the upper arm exert more force, which can effectively exercise the arm muscles and also promote the improvement of shoulder muscle strength.

　　4. Backstroke—back strength

　　During backstroke, the back expanders exert more force, which can stretch the back muscles. In addition, you need to lift your hips and glide during backstroke, which is also an exercise for your buttocks.

　　Taboos for swimming to lose weight:

　　1. Avoid swimming before and after meals

　　Swimming on an empty stomach will affect appetite and digestive function, and may cause dizziness and fatigue during swimming.； Swimming with a full stomach can also affect digestion and cause stomach cramps and even vomiting, stomach ache Phenomenon.

　　2. Avoid swimming on an empty stomach

　　Many people who love swimming have a feeling that after swimming ashore, they will feel hungry and exhausted. This is because swimming is a heavy physical activity, which requires a large amount of muscle activity in the limbs and consumes a large amount of energy and heat from the human body.

　　If you go swimming on an empty stomach, due to low blood sugar in your body, you are particularly likely to experience muscle tremors, dizziness, collapse, coma, and even death by drowning in the water.

　　3. Avoid swimming after strenuous exercise

　　Swimming immediately after strenuous exercise will put a heavier burden on the heart； A sharp drop in body temperature will weaken resistance and cause cold , pharyngitis, etc.

　　4. Avoid swimming during menstruation

　　Swimming during menstruation makes it easy for germs to enter Uterus , fallopian tubes, etc., causing infection and leading to Irregular menstruation , excessive menstrual flow and prolonged menstruation.

　　5. Avoid swimming in unfamiliar waters

　　When swimming in natural waters, do not enter the water hastily. It is not advisable to swim in the water around or in complex underwater conditions to avoid accidents.

　　6. Avoid swimming in the sun for long periods of time

　　Prolonged exposure to the sun can cause sunburn or acute dermatitis, also known as sunburn. In order to prevent the occurrence of sunburn, it is best to use an umbrella to shade the sun after going ashore, or rest in a shaded place, or use a bath towel to protect your body skin , or apply sunscreen to exposed parts of the body.