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Swimming fast weight loss method

19 People involved  2021年04月24日 08:18  classification : how lose weight  comment

Summer swimming fast Weight loss strategy

   1. Does swimming really help to lose weight?

  Keyword 1: Water density and heat transfer

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

  Keyword 2: Water resistance

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

  Keyword three: metabolism

   When swimming, people’s metabolism is very fast. You can consume 1,100 kilojoules of calories in 30 minutes, 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. For relatively thin people, swimming can 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 swim thinner, and thin people swim fat. Can let all people have a smooth line.


   2. Swimming to lose weight must pay attention to the method-you can lose 100% weight without swimming

  Why does someone swim poorly to lose weight?

   When it comes to exercise and Weight loss, we must first understand the mechanism of exercise and energy expenditure. During exercise, energy consumption is completed in three stages, namely sugar metabolism, fat metabolism, and protein metabolism. Weight loss is achieved through fat consumption.

   Reason 1: Insufficient exercise

   Swimming is at the beginning of anaerobic exercise. Energy consumption mainly depends on the anaerobic glycolysis of sugar. At this stage of exercise, people are short of breath, lack of oxygen, and will not use fat at all. Continue to exercise, the body begins to enter the period of aerobic exercise. In the next hour, under moderate-intensity exercise, the energy supply is provided by the aerobic metabolism of sugar. It will not consume fat in this hour. If you continue to exercise, you will start to consume fat by the aerobic metabolism of fat. Therefore, swimming has to take at least an hour of continuous exercise before it starts to produce weight loss. Some people do not have enough exercise time or exercise volume, which will not be effective.

   Reason two, eating incontinence after swimming

   You should also pay attention to diet while swimming to lose weight. However, people have a phenomenon of "excessive recovery" after exercise. Simply put, in order to adapt to the next level of exercise, the human body must consume more energy than before after each exercise. This is a self-protection measure of the human body. Therefore, after swimming, people can often eat well and sleep soundly, and consume more calories, even more than they consume. Therefore, not paying attention to diet, especially stopping after a period of exercise, is the easiest to make the weight exceed the original level. This is an important reason why many people fail to lose weight in exercise.
  Three, swimming to lose weight must correctly master the essentials and methods

   One hour of swimming can consume 476 calories, which is equivalent to the calories of two hamburgers. It is the best way to lose weight. According to the latest report of the US "Health" magazine, as long as you master some small skills, you can lose weight faster! Listen to the head coach of the US National Swimming Team, Mark. The secret recommended by Schubert.

  1, use kick board

   Water toys such as kickboards, hand paddles, fins, lifebuoys, etc. not only help to burn more calories, but also exercise the muscles of the limbs.

  2, fast and short distance travel

  Many people swim slowly. This consumes much less calories than fast and short-distance swimming, but don’t go through fast swimming, otherwise the physical exertion will be too fast. One segment of slow travel followed by one segment of fast travel, two segments of slow travel followed by two segments of fast travel, etc.

  3, practice in time periods

   Like professional swimmer training, the swimming is divided into four sections, and the rest is 15-30 seconds between sections. The specific arrangement is to swim 1 back and forth, then 2 back and forth, then 2 back and forth, and finally 1 back and forth. You must swim quickly at the end of each section.

   4. Go all out when swimming

   Keep the heart rate at about 80% of the maximum heart rate. To ensure this standard, count the number of pulse beats in 6 seconds against the watch every time you swim, and add a "0" to the heart rate for 1 minute.

   5. Minimize rest time

   Halve the rest time during swimming until a round trip or interval time is reduced to 10 seconds. If you want to lose weight, the swimming time should be more than 40 minutes each time, which is more effective.

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