1, the best time to lose weight by swimming
1, swim about 2 hours after breakfast.
The body's metabolism is better in the morning, which is more conducive to exercise and fat burning. And the water temperature is low in the morning. According to the principle of body temperature balance, the human body will automatically adjust its body temperature, and the body will burn fat and glucose to supplement the consumed calories.
But you should pay attention to the amount of swimming in the morning. Half an hour is enough. Because swimming is a particularly expensive sport, if the amount is too large, people's spirit will naturally decline, which will affect their later study, work and life.
2. swim for about 40 minutes after supper.
According to scientific research, the most active time of the day is from 15: 00 to 2 1: 00 in the afternoon, during which the exercise effect is the best. And if you exercise before meals, because swimming consumes a lot of energy, you will definitely feel hungry, have a big appetite and eat more.
However, after swimming, the body is tired and generally does not exercise after meals. Long-term accumulation is easy to get fat. Therefore, it is recommended to start swimming 40 minutes after dinner. On the one hand, you have enough physical strength, on the other hand, you can just consume calories and reduce fat.
3. 1 swim 2 hours before going to bed.
Why can swimming before going to bed produce good results? This is because the heat generated by exercise is burning, and it will not immediately return to the heat consumed when it is not exercising because of the end of exercise. Generally speaking, the calorie consumption after a few hours of exercise will be several to dozens of calories higher than that before exercise. So even after sleeping, I have been losing weight, which is a wonderful thing.
2. Other benefits of swimming
1, swimming can shape muscle lines and enhance muscle strength.
People can strengthen their muscles by swimming. Running can improve the strength of people's legs, while swimming requires the coordinated efforts of muscles in all parts of the body, so the muscles of the whole body can be exercised. Push your legs back, pull your arms, stretch and contract your back, tighten your abdomen, increase your leg strength and keep your hips stable. These basic swimming movements make every muscle of the whole body rise, which not only enhances strength, but also avoids the influence of muscle asymmetry that may be brought about by the movement of equipment.
2. Swimming can improve bones.
Once upon a time, many people scoffed at the idea that swimming could improve bones. After all, it seems that only weight exercises can achieve this goal. However, a study published in the Journal of Applied Physiology supports this view. Because there are some moral controversies in the direct bone examination on human body, the researchers take mice as the research object and divide them into three groups: running group, swimming group and control group (no exercise). Research shows that running can improve the bone mineral density, and compared with the control group, the swimming group performs better in bone mineral density and thigh bone weight. It can be seen that if you want healthier bones, swim!
Swimming can improve the flexibility of the body.
Swimming requires people to stretch, curl up, turn around and paddle in the water. Their feet act as fins and generate forward propulsion by pedaling. In the process of paddling, repeated stretching helps to improve the flexibility and flexibility of the body, so office workers who often sit in offices and elderly people with joint diseases may wish to try swimming.
4. Swimming can reduce the risk of inflammation.
As we all know, swimming helps to enhance myocardial function and improve cardiovascular health. Related research further confirms that aerobic exercise such as swimming helps to reduce the risk of inflammation, thus preventing diseases such as cardiac atherosclerosis caused by it. In addition, reducing the inflammatory risk of the whole system can also alleviate the deterioration of many other diseases, with many benefits.
Swimming helps to burn fat and lose weight.
Everyone knows that swimming can lose weight, but do you know that swimming can lose weight as well as running on a treadmill, and if you choose the right swimming posture and intensity, swimming can even lose weight better than running? Take swimming 10 minute as an example, breaststroke can burn 60 calories, backstroke can burn 80 calories, freestyle can burn 100 calories, and butterfly can burn 150 calories. In contrast, running 10 minutes can only consume 100 calories. You can tell at a glance which is better or worse.
6. Swimming can relieve exercise-induced asthma.
Nothing is more sad than breathing difficulties during exercise! Compared with outdoor exercise in a gym with dry air or full of pollen, people can breathe humid air and improve their respiratory function when swimming. Studies have confirmed that swimming can not only relieve asthma symptoms, but also fundamentally improve lung health. The most typical example is Park Tae hwan, a famous Korean swimmer. He suffered from asthma when he was a child, and later his parents asked him to practice swimming to help relieve his symptoms. As a result, asthma not only disappeared, but also became an Olympic champion. It's killing two birds with one stone!
Swimming helps to relieve stress and depression.
Endorphin is a kind of hormone that makes people feel good, which can improve people's mood, while swimming can effectively stimulate the secretion of endorphins and help people relieve the pressure of daily work and life. Besides, swimming can make people fully relax like yoga. If combined with regular deep breathing, the effect will be better. At the same time, swimming can calm people down, eliminate external interference, become more focused, and naturally reduce people's tension and depression. Related studies have confirmed that swimming can also help restore brain function damaged by stress through a process called hippocampal nerve regeneration. So, if one day you feel out of shape, you might as well put on your swimsuit and jump into the pool to release your emotions!
8. Swimming in seawater can improve skin quality.
For beautiful women and handsome guys who want to beautify their skin, swimming in the sea in summer is a good choice, because swimming in the sea often is good for the skin, which not only helps to moisturize the skin, but also helps to detoxify the skin and promote the growth of new cells in the skin. When you are enjoying carefree swimming, you will gradually find that your skin is getting better and better. There is no such thing in the world!
9. Swimming can make people smart.
Yes, exercise can improve people's mental state, but can swimming really make people smart? Researchers from Australia studied a group of children who took part in swimming training courses, and another group of children who did not learn swimming served as the control group. The results show that children who often swim are faster and better than the control group in mastering language, learning to ride bicycles, building self-confidence and physical development. In addition, because swimming needs to calculate the swimming distance repeatedly, people who swim often perform better in arithmetic.
Swimming can prolong life.
Everyone knows that exercise can improve health and prolong life, but research further confirms that swimming is the best in both aspects. Researchers at the University of Southern California followed 40,547 men aged 20-90 for 32 years. The results show that the mortality rate of men with swimming habits is nearly half lower than that of men who often run, walk or don't exercise. It can be seen that swimming is definitely a good way to live longer.
3, the effect of swimming to lose weight
Swimming is a whole-body exercise, which can not only improve your heart and lung function, but also exercise almost all your muscles, especially by insisting on regular intensive training, which can be "completely transformed" in a few months. In the water, people's bones are fully relaxed, and they can have the opportunity to "stretch", which is conducive to maintaining a tall and straight figure. For growing teenagers, regular swimming exercise can make you grow into a "tall man".
When swimming, people's metabolism is very fast. You can consume 1 100 calories in 30 minutes, and this metabolic rate can be maintained for a while after you leave the water, so swimming is an ideal way to lose weight. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.
Because the density of water is about 1000 times that of air, unlike running, cycling or other common forms of human exercise, most of the energy of muscles can be converted into forward movement. When swimming, almost more than 90% energy is needed to overcome the resistance of liquid, and naturally more heat is consumed. However, in order to get a good fat-reducing effect, everyone must swim for more than 30 minutes at a time.