When the summer arrives, many people who are dissatisfied with their body want to lose weight by swimming. However, some people find that swimming not only can’t lose weight but sometimes it even makes you fatter. What is the reason? Let the American national swimming team coach tell you how to lose weight by swimming in the right way!
What makes losing weight so difficult even you swim so hard?
1. Insufficient exercise
While starting swimming, in the stage of anaerobic exercise, the energy consumption is mainly based on the anaerobic glycolysis of sugar. The movement at this stage is very intense. People breathe short, and oxygen supply is insufficient, and fat is not used at all. After continuing to exercise, the human body began to enter the period of aerobic exercise.
Later, for the first hour, during moderate exercise, the aerobic metabolism of sugar makes us energetic. In addition, It does not consume fat during this hour. After that, if you keep exercising, you will start to consume fat by the aerobic metabolism of fat. In other words, at least an hour of swimming, the fat will start consuming.
2. The way you swim is wrong
If you really want to lose weight, choosing the best swimming style is necessary. The most suitable swimming style for losing weight is breaststroke. While swimming, make sure you’re using the correct body posture. If the posture is not correct, not only may it cause physical damage, but also useless for losing weight. Therefore, the effect of swimming is strongly related to the swimming style.
After swimming, people often eat too much since they are starving. People suffering from obesity are often more likely to be hungry than before, so they consume more calories. If you don’t control your diet, especially if you stop exercising for a while, it will make you heavier than before. So if you want to make your weight-loss plan successful, an appropriate diet is necessary.
Dietitians recommend no fat and fried foods before swimming. They are not easy for digestion. If the stomach is not empty when swimming, the blood will flow to the stomach. It is better to swim one hour after a meal. It is not suitable for swimming when you are hungry. When swimming, you should keep adding water and avoid drinks and other foods.
After swimming, those who want to lose weight should resist hunger, drink plenty of water, or eat some fruits and vitamin C in the first hour. As for pregnant women and elderly people can enjoy a cup of whole milk after swimming.
5 tips for losing weight by swimming suggested by the professional coach.
1. Using the swimming gears
Swimming gears such as swimming kickboards, hand paddles, ankles, lifebuoys not only help to burn more calories but also build the muscles of the limbs.
2. Swim fast and in short distances
Many people swim at a slow pace, so the consumption of calories is far less than that of fast short-distance travel. However, you should not swim too fast all the time, otherwise, you will be exhausted quickly. The coach suggests that we can swim slow at first and then swim faster at the second down and back intermittently.
3. Break down the practice into many time slots
Like the professional swimmer training, break down the swimming into four sections, each section rests for 15-30 seconds, and swim faster at the end of each section. The specific arrangement is like :
(1) one down and back > rest > (2) two down and back > rest > (3) two down and back> rest > (4) one down and back
4. Go all out when swimming
5. Minimize the break time
Cutting the break time in half until it is reduced to 10 seconds.
So how long does it take to lose weight by swimming?
It will be more effective if you swim for at least 40 minutes each time.
Q&A about swim to lose weight
Q1. Is there anything I need to pay attention to when swimming to lose weight?
A1. You can’t eat anything for half an hour before swimming. After swimming, you will be very hungry, you can eat, but don’t eat too much, or you will work in vain! Don’t eat too greasy, instead, you can eat a lot of fruits and vegetables!
Q2. How much time do I have to swim?
A2. The most important thing is that if you swim in a correct posture or not, otherwise, you will do in vain. After you swim in a correct posture and choosing the right swimming style, then you can start to take a look at some swimming program.
Q3. How many times do I have to swim to lose weight per week?
A3. 3-4 times per week and each time swim for at least 40 minutes.