I. Benefits of Swimming for Weight Loss
When swimming, a person's metabolic rate is very high, and in just 30 minutes, 1100 kilojoules of calories can be burned. Moreover, this metabolic rate continues for some time even after leaving the water. Therefore, swimming is an extremely ideal method for weight loss. For those who are relatively thin and weak, swimming may actually lead to weight gain. This is due to the effect of swimming on muscle exercise, which increases the volume and weight of muscles. In other words, swimming can slim down the overweight and add weight to the underweight, giving everyone a smooth body line.
PS: The editor suggests using some L-carnitine before swimming.
II. Swimming Weight Loss Method
Among various weight loss methods, the safest and most effective means of weight loss is exercise; and among various exercises, the most ideal weight loss exercise is swimming. Swimming provides full-body exercise. When swimming, the human body is supported by the buoyancy of the water, using both hands and feet, all joints and muscles are evenly coordinated, allowing every part of the body to stretch, making the figure more symmetrical.
Advantages: The buoyancy in the water allows obese individuals to be unaffected by their weight. It reduces the burden on the lower limbs when exercising on land. Heat dissipation in water is 20 times higher than in air. The resistance in water is greater, so swimming consumes more energy. When the human body moves in the water, the friction of the water flow promotes the circulation of capillaries in the skin and the metabolism of surface skin cells, making the skin smooth and elastic.
Exercise Volume: 30-45 minutes per day
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III. Secrets of Swimming for Weight Loss
1. Use a kickboard. Kickboards, hand paddles, flippers, life rings, and other aquatic toys not only help burn more calories but also exercise the muscles of the limbs.
2. Quick short-distance swimming. Many people swim slowly, but the calories burned from slow swimming are far less than those burned from quick short-distance swimming. However, fast swimming should not last throughout, otherwise, physical strength will be consumed too quickly. You can alternate between slow swimming and fast swimming, or two segments of slow swimming followed by two segments of fast swimming.
3. Time-segmented practice. Like professional swimmers train, divide swimming into four sections with 15-30 seconds of rest between each section. The specific arrangement is to swim one lap first, then two laps, followed by two more laps, and finally one lap. Swim fast at the end of each section.
4. Go all out while swimming. Keep your heart rate around 80% of your maximum heart rate. To ensure this standard, count your pulse for 6 seconds after swimming for a period of time, and add a "0" to get the heart rate per minute.
5. Minimize rest time. Halve the rest time during swimming until it is reduced to 10 seconds for one lap or intermittent rest time.
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