Summer swimming can help you lose weight faster

 　　benefits of swimming

　　Swimming is a whole-body exercise. Whether it is the paddling limbs, the joints that rotate with paddling, the muscles that stretch and contract due to the rotation of joints, or even the neck and head that move for breathing, basically every part of the body can be fully moved in the water.

　　One of the representatives of aerobic exercise

　　In addition to the two familiar sports of walking and running, swimming is also one of the representatives of aerobic exercise and is deeply loved by everyone.

　　The characteristics of aerobic exercise mainly include the following three points:

　　1. Continuously performing aerobic exercise for more than 20-30 minutes without rest can achieve a powerful fat-burning effect.

　　2. Stable whole-body exercise

　　3. Even without increasing the intensity of exercise, you can continue to obtain exercise effects.

　　Through exercise, we convert sugar and fat in the blood into energy and are consumed. This is the basic purpose of exercise to lose weight. When exercise continues, the proportion of fat consumed will increase. Since aerobic exercise is not intense, it allows you to continue stably and burn fat for a longer period of time. Therefore, many people prefer aerobic exercise when losing weight. In addition to improving obesity, aerobic exercise is also suitable for prevention and treatment Hyperlipidemia , diabetes and other symptoms. Ingesting a large amount of oxygen can also strengthen the functions of the heart, lungs, and blood vessels, and prevent heart disease and high blood pressure.

　　Water temperature stimulation skin

　　In general swimming pools or beaches, the water temperature is lower than the body temperature, so when we enter the pool, we will feel very cool. In fact, this cool stimulation can cause the capillaries to shrink, and the body will respond defensively to the drop in body temperature, thereby generating energy, which stimulates blood circulation to flow faster, thus promoting metabolism.

　　However, it is worth noting that although this temperature difference can stimulate metabolism, you should not stay in the water for a long time, otherwise it will exceed the upper limit of the body temperature regulation function, and the body temperature will drop sharply, making it difficult to recover. Swimming must be moderate!

　　A rare full-body exercise

　　When swimming, the whole body feels the buoyancy of water, which reduces the burden on the body during exercise, so we do not feel too much burden when swimming. When we paddle our limbs, the stretching and contraction movements are performed alternately. Because the buoyancy of the water reduces the burden on the body, even if the movement range is very large, it can be completed easily. In this way, even the deep muscles that are not usually active can be fully stretched. At the same time, swimming allows us to always maintain a state of horizontal movement, which has a good effect on improving blood circulation throughout the body!

　　The “burden reduction” effect of buoyancy

　　There is a big difference between exercising in water and on land. It is a weightless experience. It not only allows you to relax your body and mind, but also releases tense and stiff muscles, so that you do not feel tired when exercising.

　　Lower blood sugar levels

　　In addition to eating more low-GI foods to lose weight, moderate exercise can also lower blood sugar levels. In particular, aerobic exercise in water can improve the efficiency of muscle movement and insulin, and at the same time increase the consumption rate of sugar and energy. In other words, you can effectively lower blood sugar levels and save insulin usage without deliberately restricting your diet.

　　Warm up before swimming

　　Although swimming can reduce the burden on the body, if you swim too fast, too fast, or if the action is too intense, it may cause injury! In order to avoid injuries while swimming, remember to do warm-up exercises before entering the water.

　　1. Stretch your arms and rotate your shoulder joints in both front and back directions.

　　2. Straighten your arms toward the top of your head, interlock your fingers, press your arms upward, and at the same time stretch your upper body to the left and right sides.

　　3. Step forward with your feet to the left and right, bend your knees and press your legs respectively.

　　4. Extend one leg forward, bend the other leg, lift the sole of the foot off the ground, touch the ground with the heel, and then do a leg press.

　　5. Interlace the fingers of both hands and gently rotate the wrists. Similarly, place the toes of both feet on the ground and rotate the foot joints.

　　Water sports are more than just swimming

　　Even if you don’t know how to swim, or you find it difficult to swim, you can simply do some weight loss exercises in the water, which can also achieve a good weight loss effect.

　　Walk in the water

　　If you like to lose weight by walking, you might as well try it in the water. It will be more interesting than on land! Because the buoyancy of the water will reduce your gravity, even if your body is a little painful, you will feel much more comfortable walking in the water.

　　The depth of the water in the swimming pool should be at chest height as much as possible. Just like walking normally, stretch your back upwards. When walking, swing your arms back and forth greatly, touch the ground with your heels first, and stand firm with each step. Wait until you are standing before taking the next step to avoid the buoyancy that makes you fall.