A Complete Guide to Swimming to Lose Weight Easily Lose Weight in Summer

　　Swimming weight loss tips

　　Breaststroke + freestyle

　　Slimming parts: thighs, arms, buttocks

　　Breaststroke has a strong rhythm and low exercise intensity, making it suitable for long-term exercise. Breaststroke requires the thighs to fully expand and contract and the arms to slide back and forth. The super resistance of the water can tighten the leg muscles. Similarly, the resistance of the water also makes the lines of the arms tighter and slender; freestyle makes the lines of the arms symmetrical and soft, modifies the lines of the legs, makes the legs look even and slender, and makes the buttocks muscles elastic.

　　Butterfly + Backstroke

　　Slimming parts: waist, abdomen, back

　　Butterfly swimming requires the strength of the waist to affect the whole body. exercise It can eliminate the fat on the waist and make the waist present a slender and charming curve; the power of backstroke is concentrated on the abdomen and arms, which is very effective in eliminating excess fat on the abdomen. It can also increase the elasticity of the back and waist. Frequent waving of the arms backward can keep the chest sharp and not sagging.

　　Breaststroke – Leg strength. Freestyle and backstroke both use up-and-down thigh whipping, while breaststroke only uses kicking. The former can make the legs more slender, while the latter uses more of the quadriceps muscles of the thigh, so it is very effective in strengthening the legs.

　　Butterfly – chest strength. When swimming in the butterfly stroke, the arms are stroked inward, which is similar to doing a chest expansion exercise. It exerts more force on the pectoralis major, back expander, and rectus abdominis muscles, and the exercise effect is also the best.

　　Freestyle – Arm Strength. During freestyle swimming, the biceps and triceps muscles of the upper arm exert more force, which can effectively exercise the arm muscles and also promote the improvement of shoulder muscle strength.

　　Backstroke – back strength. During backstroke, the back expanders exert more force, which can stretch the back muscles. In addition, you need to lift your hips and glide during backstroke, which is also an exercise for your buttocks.

　　Things to note when swimming to lose weight:

　　Regardless of whether you choose to swim during the day or at night, it is best to start swimming two hours after a meal. This period of time allows sugar and food to be fully decomposed, and fat can be consumed as quickly as possible during swimming. Secondly, the food in the abdomen is affected by the water pressure during swimming, which can cause nausea and vomiting.

　　Swimming is a whole-body exercise. Swimming for 20 minutes can consume more than 260 calories, which is equivalent to 60 minutes of aerobic exercise. However, it is best to eat some high-protein foods before exercise to supplement nutrition.

　　When swimming, many women feel that they are not sweating. In fact, they are not. It is just that the water temperature is lower than body temperature and heat transfer is fast, so it is difficult for the body to accumulate heat in the water. The sweat is also taken away by the water flow, so even if it is "sweating", it does not feel.

　　The longer the swimming time, the better. It is best to control it within 45-60 minutes and not exceed two hours. Swimming consumes physical strength and calories. If the body's calories have been exhausted, the body's defense mechanism will automatically save fat to "fight the cold underwater", and subcutaneous fat will increase. When women feel that their whole body is getting cold and cannot be relieved by standing and resting, they should stand up immediately. This already shows that the fat in the body is growing.

　　Pay attention to sun protection when swimming to lose weight

　　1. Choose the best time

　　Sunlight's ultraviolet rays are strongest (and cause the most damage) between 10 a.m. and 3 p.m. The best swimming time is after 4 pm. People who are particularly afraid of getting tanned but like swimming are recommended to go swimming in an indoor swimming pool.

　　2. Wear sunscreen when swimming

　　Before swimming, you should be prepared for sun protection. It is best to apply some oily sunscreen. This can prevent the sunscreen from being washed away after swimming for a long time. Of course, you still need to reapply sunscreen within two or three hours. It is recommended to use waterproof sunscreen with SPF (sun protection index) of 30 or above. skin . To ensure effectiveness, apply every half hour to 1 hour.

　　3. Wear a swimming cap to protect your hair

　　Strong ultraviolet rays will cause a large amount of moisture loss in the keratin in the hair. Wearing a swimming cap is the most direct and effective way. You can apply a leave-in hair serum with sun protection function directly to your hair without a swimming cap.

　　4. Swimming on cloudy days requires more sun protection

　　Don't think that you don't need sunscreen on cloudy days. The sun also has ultraviolet rays on cloudy days. It's not just because you can't see it. It will become very strong after being reflected by water, and the skin will still be sunburned. Therefore, sunscreen is required as long as the skin is exposed to the sun.

　　5. Rest for 15 to 20 minutes after each activity

　　Prolonged exposure to the sun will cause dehydration and dryness of the skin. At this time, the skin's resistance to ultraviolet damage is reduced, and sunburn is prone to occur. Therefore, it is best to return to the shade for a short rest every 15 to 20 minutes of activity, and drink an appropriate amount of water. You can also use moisturizing spray or directly tap cold mineral water to directly replenish moisture to the skin.

　　6. Dry yourself immediately after swimming

　　Dry your body quickly after swimming to reduce the reflection of water. When water droplets remain on your body and come into contact with the sun, they will also be reflected, greatly increasing the chance of your skin being damaged by ultraviolet rays.