In summer, many women who love water will put on their swimsuits and go into the water. Many women choose to swim to lose weight in the summer.
Why swimming can help with weight loss:
Swimming requires more energy than swimming on land because water is denser and conducts heat better than air. This energy is supplied by burning stored sugars and fats. Regular swimming can gradually reduce excess body fat without causing obesity. Therefore, swimming is an effective way to lose weight.
Sunlight and fresh air are also key factors for health and beauty while swimming. Adequate sunlight can activate certain sterols in the skin, converting them into vitamin D. Sufficient vitamin D can promote normal bone growth and development, preventing rickets. Sunlight can also increase resistance to disease, enhance the blood’s bactericidal ability, increase metabolism, and improve sleep. Fresh air can invigorate the mind and boost energy.
The correct methods and key points for swimming to lose weight:
1. Practice in time intervals
Swimming requires segmented training, similar to professional swimmers’ training, dividing the swim into four sections, with 15-30 seconds of rest between sections. The specific arrangement is to swim one lap first, then two laps, then two more laps, and finally one lap, with a fast finish at the end of each section.
2. Give it your all when swimming.
When swimming, don’t think about anything else. Keep your heart rate around 80%. To maintain this standard, after swimming for a while, count your pulse in 6 seconds and add a “0” to get your heart rate in 1 minute.
3. Minimize rest time
Reduce your rest time during swimming by half until each lap or interval is reduced to 10 seconds. For best results, each swimming session should last at least 40 minutes.
4. Use kickboard
To achieve better weight loss results, using water toys such as kickboards, paddles, fins, and life rings while swimming not only helps burn more calories but also exercises the muscles in your limbs.
5. Fast, short-distance swimming
Many swimmers make the same mistake: swimming slowly. This burns far fewer calories than swimming fast, short distances. However, you shouldn’t swim fast the entire time either, or you’ll exhaust yourself too quickly. A good approach is to alternate between slow and fast swimming segments, or two slow segments followed by two fast segments, and so on.
