Improper swimming techniques can lead to increased weight gain!

Source: Swimming Help WeChat

Swimming has excellent health and shaping effects. 'Swimming not only consumes a large amount of calories, but also reduces the wear and tear on joints. However, many people who swim do not achieve weight loss, and some even rebound. Why is this happening?'

Normally, water consumption generates more energy, and the buoyancy, resistance, and pressure of water are excellent massages, and it can also have a beautifying effect on the skin. The reason some people feel hungry after swimming is because of insufficient exercise. First, you need to understand the mechanism of energy consumption and exercise. During exercise, energy consumption is completed in three stages: carbohydrate metabolism, fat metabolism, and protein metabolism. Weight loss is achieved through the consumption of fat.

Initially, swimming is in the anaerobic exercise stage. Energy consumption relies mainly on the anaerobic fermentation of carbohydrates, and this stage of exercise is very intense, with short breaths and insufficient oxygen, which cannot use fat. Continuing to swim, the body enters the aerobic exercise stage. In the following one hour, under moderate intensity, energy supply comes from the aerobic metabolism of carbohydrates. Therefore, to lose weight, the swimming time should be at least 40 minutes to start burning fat.

Solutions: Fast-slow combination is effective

Many people swim slowly and leisurely, which consumes less heat than swimming at high speed and short distances. However, it is difficult for most people to swim at high speed throughout the whole process. It is better to alternate between slow and fast swimming segments.

Although exercise intensity is important, different age groups and people with different physical conditions should formulate their own training plans to lose weight through swimming, which can achieve a good exercise effect and avoid excessive exercise causing damage to the body.

According to the standard, the recommended swimming length for people under 35 years old is 2000-2500 meters; for people between 35 and 50 years old, the distance should be 1500-2000 meters; for people over 50, choose 800-1200 meters according to their individual physical condition, and insist on swimming 4-5 times a week, and after three months, you will definitely achieve a good slimming effect.

Consume more food also

Tests have shown: if you swim 100 meters, you burn 100 calories, which is equivalent to running 400 meters on land, cycling for 1000 meters, or skating for 1500 meters. This is why people feel hungry after swimming. Therefore, some people completely control their appetite after swimming, and the amount of calories consumed exceeds the calories burned during swimming. Naturally, this is not conducive to weight loss. It is important to maintain a regular exercise schedule. In addition, it is recommended to supplement large amounts of water and protein after swimming, and pay attention to the intake of dietary fiber, because dietary fiber has no calories and cannot be digested and absorbed by the human body, but it can reduce the absorption of fat in food. Dietary fiber expands 80-100 times when absorbed, which can help increase satiety.

Solutions: The post-swim meal should be mostly vegetables

Dietary fiber is mainly found in whole grains, fruits, vegetables, and algae, such as red beans, peas, sweet potatoes, celery, spinach, cabbage, and apples, bananas, etc. It is recommended that after swimming, the meal should be mostly vegetables, with main foods and a small amount of lean meat. The cooking method of vegetables is best to be steamed or boiled in water, or cold mix, and try not to use oil. The amount of vegetables is not limited. Even if you eat a lot, you won't absorb too many calories.

Freestyle swims to shape legs, backstroke shapes a small waist, breaststroke strengthens the thighs, butterfly stroke eliminates abdominal fat and abdominal fat

In the four common swimming styles, which one has the best fat-burning and shaping effect? Whether it is freestyle, backstroke, breaststroke, or butterfly stroke, they all have good fat-burning and shaping effects. However, because different swimming styles use different muscle groups, it is better to choose the swimming style that suits your own body shape. For example, freestyle swimmers generally have long legs, and butterfly swimmers have a perfect triangular figure.

Freestyle (reshape limb lines):

During freestyle swimming, the biceps and triceps need to be used more powerfully, so freestyle can make the arm lines uniform and beautiful, and it can use 'butterfly arms' to shape the arm lines. For women who want to lengthen and shape their legs, freestyle can modify the legs' lines, making the legs look uniform and beautiful.

Butterfly (triangular figure):

During butterfly swimming, the arms are used to draw water inward, which is similar to chest expansion, so it can exercise the chest muscles and back latissimus dorsi. Long-term swimming in this posture can help eliminate abdominal fat and shape a beautiful waist line. At the same time, it can strengthen the legs and waist elasticity.

Breaststroke (strengthen thighs):

Breaststroke mainly uses the action of clamping and pushing forward, unlike freestyle and backstroke, which use the action of pushing forward with the hands. When swimming breaststroke, the thighs need to be fully expanded and contracted, which mainly uses the quadriceps muscles, so it can strengthen the leg strength, which is conducive to eliminating the fatty tissue on the inner side of the thighs. If you reinforce training every day, you will find that after swimming in summer, the thighs are no longer loose and become stronger. However, this strength is different from the long and slender legs that many girls want, so some people will find that swimming breaststroke will make the legs thicker, which is the reason.

Backstroke (eliminate abdominal fat):

Backstroke mainly uses the back latissimus dorsi muscle, which can stretch the back muscles. For office workers who spend a lot of time sitting, backstroke can alleviate waist and back pain and discomfort. In addition, when swimming backstroke, the body should be rolled like a rolling log to reduce resistance and fully use the strength of the large muscles of the trunk, which is very effective in eliminating abdominal fat and making the abdomen not loose. In addition, it can also exercise the elasticity of the legs and waist. It's particularly important to note that backstroke can also keep the chest upright and not hang down!

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