Views:5 Author:Site Editor Publish Time: 2020-06-18 Origin:Site
Swimming is a systemic exercise that not only reduces weight, but also maintains your upright posture, allowing you to easily shape your S body. When swimming, people's metabolism is very fast, which can consume 1100 kilojoules of calories in 30 minutes, and this metabolic speed can be maintained for a period of time after you leave the water. So how many meters of swimming can you shape your body effectively? What about the shape?
In fact, swimming can last for more than 20 minutes. If you are just playing in the water, you will have no effect if you soak for a long time.
In addition, don't swim too long, soaking in water for a long time will cause great damage to the skin, and if you don't move in the water, it is easy to cause cold stimulation of the joints, and the body's resistance will also decrease, which is not conducive to fitness. ; You always spend an hour swimming, and within a few months or even a few days, you will have an aversion to the swimming, boring psychology, but just persevere.
Swimming to lose weight, the combination of speed and effect is effective. Many people swim slowly, so the calories they consume are far less than the fast and short distance swimming. But for most people, it is difficult to swim fast throughout the entire journey, so it may be possible to connect a slow swim to a fast swim, two slow swims and then two fast swims, in this way to improve the sports effect.
However, experts also reminded that although exercise intensity is very important for weight loss, if people of different ages and different physical conditions want to lose weight through swimming, they need to develop their own training plan, which varies from person to person and weight loss scientifically. To achieve a good exercise effect, you can avoid excessive exercise causing damage to the body.
According to the routine, experts suggest that the length of each swimming exercise of healthy people under the age of 35 should be 2000~2500 meters; the distance of each swimming for people aged 35~50 should be 1500~2000 meters; Personal physical condition, choose 800~1200 meters, and insist on swimming 4~5 times a week, so that insisting on 3 months will definitely play a good weight-loss effect
Interesting and easy-to-understand swimming weight-loss methods using kickboards, water paddles, hand paddles, flippers, lifebuoys and other water toys not only help burn more calories, but also exercise the limb muscles, and at the same time increase the interest of swimmers in swimming.
Practicing in different time periods, like professional swimmer training, divides swimming into four sessions, with 15-30 seconds of rest between sessions. 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 have to swim fast at the end of each section, and you will not feel bored because of the long continuous swimming.
Keep your heart rate at 80% of your maximum heart rate while swimming. To ensure this standard, every time you swim, count how many times you jump in 6 seconds against the meter, and add a 0 to the heart rate for 1 minute. Paying attention to your data is one of the main factors that motivate you.
How to maintain sports emotions and exercise at the same time Although swimming can reduce the burden on the body, if you swim too fast and too fast, if the movement is too intense, I am afraid it will cause damage! So to avoid injuries during swimming, remember to do some warm-ups and stretching before entering the water. Here are some tips for everyone:
With the arm stretched, rotate the shoulder joint in two directions, back and forth;
Straighten your arms towards the top of your head, cross your fingers, press your arms up, and stretch your upper body to the left and right.
Step your feet to the left and right, bend your knees and press your legs;
Stretch the leg forward, bend the knee with the other leg, lift the front foot off the ground, use the heel to touch the ground, and then do the press of the leg;
Cross your fingers with your hands and gently turn your wrists. Similarly, use your toes to touch your feet and turn your foot joints.
In the water, you can slowly swim up to 50M as the beginning of the exercise; drink a glass of beverage (250ml ~ 300ml), people's blood sugar is very low at this time, drink a glass of sugary beverages can immediately supplement blood sugar, people will not because of swimming Become tired, and when blood sugar rises to normal level, you will not feel very hungry. In this way, you will avoid overeating after swimming because of hunger, which will greatly reduce the fitness effect.
The whole process should be controlled within 1 hour, not too long; no less than twice a week, no more than four times, insist on about six months, there will be more obvious results, the premise is: try to restrain their appetite, eat more Vegetables, milk, starch-containing foods (like sweet potatoes).