With the advent of summer, swimming will lose weight and it will set off a storm!
Many MM would like to ask: Swimming has a good fitness, plastic effect, 'swimming not only heat consumption, but also reduce the wear and tear on the joints. However, many people do not play a role in weight loss after swimming exercises. Some even rebounded badly. Why is this?
In fact, normally speaking, the energy consumption in the water is greater. The buoyancy, resistance and pressure of the water are an excellent massage for the human body and can also play a role in skin beauty. The reason why some people swim without swimming, but they do not lose weight. The key is because of lack of exercise. First of all, we must understand the mechanism of exercise and energy consumption. During exercise, energy consumption is divided into three phases, namely, glucose metabolism, fat metabolism, protein metabolism, and weight loss is actually achieved through fat consumption.
How long does it take to swim and how long it takes
It turned out that swimming started at the stage of anaerobic exercise. Energy consumption is mainly due to anaerobic glycolysis of sugar. This stage of the exercise is very intense. People breathe short, there is insufficient supply of oxygen, and no fat is used at all. Going on, the human body begins to enter the aerobic stage. In the next hour, under medium-intensity exercise, the energy supply is provided by the aerobic metabolism of sugar. Therefore, if you want to lose weight, each swimming time should be 40 minutes. Above, began to consume fat.
Solution: Fast and slow combination of effective
Many people are slow when swimming, which consumes far less calories than fast short distance travel. However, for most people, it is difficult to swim fast in the whole process, so you may wish to take a slow swim for a quick tour. , Two-slow tour then two quick tour, in this way to improve the sports effect.
Although exercise intensity is very important for weight loss, people of different ages and different physical conditions need to develop their own training plan if they want to lose weight through swimming. 'We must vary from person to person and lose weight scientifically so that we can achieve good results. It can also avoid excessive physical damage to the body. '
According to the routine, it is recommended that the length of each swimming exercise for a healthy person under 35 years of age should be between 2000 and 2500 meters; the distance between the age of 35 and 50 years for each swimming should be between 1500 and 2000 meters; Physical condition, choose between 800 and 1200 meters, and insist on swimming 4 to 5 times a week, so that adhere to 3 months will certainly play a good slimming effect.
How to prevent dietary rebound most of the time
Tested: If you swim 100 meters in the water and consume 100 kcal of heat, it is equivalent to running 400 meters on land, or riding a bike for 1,000 meters, or skating 1,500 meters. This is the reason why you feel hungry soon after swimming. So some After swimming, people do not control their appetite, making the body's intake of calories exceed the calories consumed during swimming, which is naturally counterproductive and not conducive to weight loss.
After swimming, we must pay attention to dieting. After swimming, people often eat well and sleep well. So the calories consumed soon make up, and sometimes even more than the consumption. Therefore, some people find themselves swimming. After a period of time, you will stop exercising and your weight will even exceed your original level! 'Therefore, swimming is not suitable for those who exercise irregularly. In addition, after swimming, it is necessary to replenish a lot of water and certain protein, and pay attention to the intake of dietary fiber. Because the dietary fiber itself has no calories, it can not be digested and absorbed by the body, but it can also reduce the absorption of fat in food. In addition, the dietary fiber can expand 80 to 100 times after absorbing water, which helps to enhance satiety.
Solution: After the swim, meals should be dominated by vegetables
Dietary fiber is mainly found in whole grains, whole grains, fruits, vegetables, and algae. For example, red beans, peas, sweet potatoes, celery, spinach, cabbage, apples, bananas, etc. are foods rich in dietary fiber. So Coach Zhang suggested: 'After swimming, The meal should be based on vegetables, with a staple food and a small amount of lean meat. The best cooking method for vegetables is steamed, boiled, and cold, with no oil as much as possible. The amount of vegetables is basically not limited. Even if you eat a lot, it will not Ingestion of too much calories. '
Freestyle plastic legs, backstroke, training waistline
In the conventional four strokes, what is the best shape for weight loss? In fact, whether it is backstroke, breaststroke, butterfly or freestyle, their weight loss effect is very good, but because of different strokes, muscles have a hard part It is different, so if you want to exercise your body in a targeted way, you may choose a swimming position that suits your position. If you look at the figure of a professional athlete, you will know which swimmer you swim in. Because the freestyler The legs are generally long and the butterfly swimmers have the perfect inverted triangle shape. ' More Recommended Swimming Weight Loss Pose
Freestyle (reshaping limbs):
When practicing freestyle, the biceps of the upper arm and the triceps tend to exert more force. Therefore, the freestyle can make the lines of the arm even and beautiful. The crush of the 'butter arm' can use this swimming stroke to shape the arm lines. For women who want to have beautiful legs, freestyle can modify the lines of the legs so that the legs look even and graceful.
Butterfly stroke (inverted triangle shape):
When swimming in the butterfly, the arm draws water inwards, similar to chest movements, so you can exercise to the pectoralis major, latissimus dorsi muscle. At the same time, the butterfly stroke to the waist to affect the body, long-term swim in this position, can help eliminate the waist fat, shaping the waist The graceful lines.
Breaststroke (Thigh tight):
Breaststroke is mainly a pinching action. Unlike freestyle and backstroke in which water is swatted, the thighs must be fully deployed and contracted during breaststroke. This action is more of a use for the quadriceps of the thighs, thus strengthening the strength of the legs. It helps to eliminate the fat of the medial thigh. If you do intensive training every day, and a summer swim down, you will find that the thighs are no longer relaxed and become much stronger. But it should be noted that this kind of firmness is different from the slender legs that many crushes want. , so some people will find that breaststroke will become thicker legs, this is the reason.
Backstroke (elimination of abdominal fat):
The latissimus dorsi exerts more force on the backstroke and can stretch the back muscles. For sedentary office white-collar families, backstroke is good for soothing backache and other uncomfortable symptoms. In addition, the backstroke is to make the body go like a rolling log to both sides. Rotation, this will not only reduce the resistance, but also give full play to the strength of the large trunk muscles, which is effective to eliminate excess belly fat, so that the abdomen is no longer loose, in addition to exercise the elasticity of the legs and waist. At one point, backstroke can keep your chest strong and not saggy!
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