How long does it take for swimming to lose weight? The correct way to lose weight by swimming

　　Everyone knows that losing weight is actually about calories, and the charm of swimming is that it can consume a lot of calories in a short period of time. For example: a 20-year-old weighing 55 kg female , after walking for 1 hour, she consumes 120~150 calories.； In the same time, if you swim, you can consume 600 calories. This is because water is approximately 1,000 times denser than air. Unlike running, cycling or other common forms of human exercise, which can convert most of the energy of the muscles into forward motion, swimming consumes almost 90% of the energy to overcome the resistance of the fluid, which naturally consumes more calories.

　　How long does it take for swimming to lose weight?

　　One of the reasons why girls fail to lose weight by swimming is insufficient exercise. When people choose to exercise to lose weight, it must be aerobic exercise to burn fat. And short-term exercise can only put people in the anaerobic exercise stage. For people at this stage, energy consumption mainly depends on the decomposition of sugar, and they have not yet burned fat. Only by continuing to exercise will the human body begin to enter the aerobic exercise stage. Only at this time can fat be burned, so that the effect of weight loss can be achieved. Therefore, swimming time should be more than 40 minutes before starting to consume fat.

　　Experts believe that a swimming frequency of 3-4 times a week and a swimming time of 1 hour each time is the most beneficial to weight loss.

　　In the process of swimming to lose weight, each different movement has different benefits - breaststroke can exercise Chest and freestyle target your shoulders, while backstroke works your back. No matter how you swim, you'll get a great workout for your legs and butt. If you tread water hard enough and swim to a certain speed, you can burn 1,932 calories in one hour. Of course, swimming at a slower speed can also build endurance.

　　Experiments have shown that the heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to one hour on land at the same speed. The heat consumed by staying in water at 14 degrees for one minute is as high as 100 kcal, which is equivalent to the heat dissipated in the air at the same temperature for one hour. It can be seen that exercising in the water will help many people who want to lose weight achieve twice the result with half the effort. Therefore, swimming is one of the most effective exercises to keep in shape.

　　Because swimming is a very tiring exercise and requires soaking in water for 40 minutes, many people cannot continue to exercise. Moreover, you do not pay attention to your diet after you stop exercising. In this case, your weight will be more likely to return to normal or even exceed the original level. This is also the reason why athletes easily gain weight after they stop exercising. Therefore, swimming to lose weight requires not only adhering to the time of daily exercise, but also persisting in exercising, and maintaining healthy eating habits.

　　The correct way to lose weight by swimming

　　Many people swim slowly, which consumes far less calories than swimming fast and short distances. But for most people, it is difficult to swim fast throughout the whole process, so you might as well swim slowly for one period followed by fast swimming, then swim two slow periods followed by two fast swimming periods, to improve the exercise effect in this way.

　　However, experts also remind that although exercise intensity is important for weight loss, people of different ages and physical conditions need to develop their own training plans if they want to lose weight through swimming. “It needs to be individualized and scientific to lose weight, so that good exercise effects can be achieved and the damage to the body caused by excessive exercise can be avoided. ”

　　As a rule, experts recommend that healthy people under the age of 35 should swim 2,000 to 2,500 meters each time.； People aged 35 to 50 should swim between 1,500 and 2,000 meters each time ； Over 50 years old elderly According to personal physical condition, choose between 800 and 1200 meters, and insist on swimming 4 to 5 times a week. In this way, if you insist on it for 3 months, you will definitely have a good weight loss effect.

　　To lose weight by swimming, you need to use the right posture

　　Currently, the internationally recognized standardized swimming styles are breaststroke, butterfly, backstroke, freestyle, etc. Incorrect swimming postures will not only consume unnecessary energy and reduce the effect of exercise, but may also cause danger due to lack of physical strength. I started swimming to lose weight, but my thighs became thicker and thicker as I swam. This was caused by incorrect swimming style. Girls who want to get in shape through swimming may wish to understand which parts of themselves need exercise before learning to swim, and then choose the swimming style that suits them.

　　1. Freestyle: When practicing freestyle, the biceps and triceps of the upper arm need to exert more force, so freestyle can make the lines of the arms symmetrical and beautiful. Girls with "butterfly arms" can make more use of this swimming posture to shape the lines of their arms. In addition, freestyle swimming can also make the hip muscles strong and elastic, and it also plays a certain role in improving the strength of the shoulder muscles.

　　2. Butterfly swimming: Paddling the arms inward is similar to a chest expansion exercise, which can exercise the pectoralis major and latissimus dorsi muscles. At the same time, butterfly swimming uses the waist to affect the body. Swimming in this posture for a long time can help eliminate the fat on the waist and shape the beautiful lines of the waist.

　　3. Breaststroke: Breaststroke is mainly a kicking action. It is different from freestyle and backstroke in which you beat the water forward. When doing breaststroke, the thighs should be fully expanded and contracted. This kind of action uses more of the quadriceps muscles of the thighs, so it can strengthen the strength of the legs and help eliminate the fat on the inner thighs. If you train intensively every day and swim for a summer, you will find that your thighs are no longer loose and become much stronger.

　　4. Backstroke: The latissimus dorsi muscle is used more during backstroke, which can stretch the muscles of the back. For white-collar workers who sit in offices for long periods of time, backstroke can help relieve back pain and other uncomfortable symptoms. In addition, when backstroke, the body should be rotated to both sides like a rolling log, which can not only reduce resistance, but also fully exert the power of the large muscle groups of the trunk. This is very effective in eliminating excess fat on the abdomen, making the abdomen no longer loose, and exercising the elasticity of the legs and waist to make them strong.

　　What are the tips for swimming to lose weight?

　　1. Go all out when swimming. Keep heart rate The maximum heart rate is about 80%. In order to ensure this standard, every time you swim for a period of time, count the number of times your pulse beats in 6 seconds against the watch. Add a "0" after it to get the heart rate for 1 minute.

　　2. Minimize rest time. Halve your rest periods during swimming until a round or interval is down to 10 seconds.

　　3. Use kick boards. Water toys such as kickboards, hand paddles, flippers, and lifebuoys not only help burn more calories, but also exercise the muscles of the limbs.

　　4. Practice in time periods. Like the training of professional swimmers, divide swimming into four sections and rest for 15-30 seconds between sections. The specific arrangement is to swim 1 round trip first, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and swim quickly at the end of each section.