Speaking of exercise weight loss, running and gravity training are usually regarded as weight loss tools, and swimming is less mentioned, but in fact it is a strong systemic fat-burning exercise.
Pysical Sports Burn more heatFormer swimming instructor and Red Cross water safety supervisor Stacy Caprio said, "Swimming is one of the best sports to achieve overall weight loss." If other aerobic sports such as jogging often make you feel exhausted, swimming may be the right exercise for you.
Like all types of aerobic exercise, swimming consumes calories and helps reduce weight. Unlike jogging or walking, moving in the water creates additional resistance, forcing you to use more muscles.
Caprio said that compared with other aerobic exercises, swimming also uses the upper, lower and core muscle groups to gain a more comprehensive exercise. "For example, the frog and butterfly styles use the shoulders, arms and chest; the tilt styles strengthen the dorsal, abdominal and quadrilateral muscles." When you increase your muscles through swimming, you can also consume more calories. The 30-minute combustible heat can be combustible with a heat of about 367 kcal; the freestyle can be combustible with a heat of 404 kcal. In comparison, for 30 minutes, you can only burn 100 calories of heat when you run for 30 minutes; for 30 minutes, you can burn 300 calories when you run.
Swimming also brings benefits to burning fat. The study showed that swimming three times a week for 60 minutes each time, and after 12 weeks, the body fat dropped significantly. Not only that, muscle endurance and softness can also be improved and even reduced pyrosterol.
Studies show that removing more waist and hip fatCan swimming reduce abdominal fat? Caprio said that any aerobic exercise can achieve a systemic weight loss effect, including the abdomen. Some swimming exercises also train on the abdominal core muscles, such as flutter kicks. A 2015 study found that women who walk three times a week can relieve waist and hip fat. Another benefit of swimming is that it has little impact on knee joints. Running and other ground activities will cause irritation and damage to patients with degeneration of knee joints.
How long does it take to swim to achieve weight reduction effect? Depend on strength of the turtle. When swimming for one hour, it can burn 800 calories, four times a week, and it can reduce 1.5 to 2 kilograms in a month. A gentler way is to swim at a medium speed for 30 minutes, which can burn about 250 calories, four times a week, and you can lose weight by about 0.5 kg within a month.
But each person has different physical conditions, and even if the same movement is performed, the weight of the reduced body is different.
Frog style 30 minutes ▪ 367 caloriesFree style 30 minutes ▪ 404 calories
Running 30 minutes ▪ 300 calories
Quick walk 30 minutes ▪ 100 calories
(speed: 10 km/h)