What is the best way to lose weight while swimming? Do you need to warm up before swimming?

　　How to swim to lose weight effectively

　　Swimming is a rare full-body aerobic exercise. It is not very intense and allows you to continue steadily and burn fat for a longer period of time. Therefore, swimming is the first choice for many people when losing weight. In addition to improving obesity, swimming is also suitable for prevention and treatment Hyperlipidemia , diabetes and other symptoms, taking in a large amount of oxygen can also strengthen the function of the heart, lungs, and blood vessels, and prevent heart disease and high blood pressure.

　　The resistance to human activities in water is 12 times greater than on land. Therefore, people can feel strong resistance when moving in the water. When swimming, the back, chest, abdomen, buttocks and legs all get great support in the water exercise . The body's metabolic rate will also accelerate when swimming, and it can maintain its metabolism for a period of time after leaving the water. A person can consume more than 260 calories by swimming for 30 minutes.

　　The calories consumed during exercise are constantly replenished by sugar and fat in the body, so regular swimming can help lose excess body fat. Moreover, swimming is very good for maintaining a tall and straight figure, and swimming can improve cardiopulmonary function. For girls, swimming can also exercise chest muscles and promote chest development, so girls who are in the period of puberty and development can keep swimming.

　　Swimming is the best way to lose weight

　　1. 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! To avoid injury while swimming, remember to warm up before entering the water.

　　a Stretch your arms and rotate your shoulder joints in both directions, front and back.；

　　b 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；

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

　　d. Stretch one leg forward, bend the other leg, lift the sole of the front foot off the ground, touch the ground with the heel, and then do a leg press.；

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

　　2. 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, so that you can also get the weight loss effect of water.

　　a Walk in the water.

　　If you like walking or running to lose weight, you might as well try it in the water, it will be more fun than on land! Because the buoyancy of water will offset part of the body's gravity, even if your body is a little painful, walking in the water will feel much more comfortable.

　　It should be noted that the water depth of 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 buoyancy causing you to fall.

　　b Water aerobics.

　　In addition to walking in the water, you can also do aerobics in the water, and it is easier than doing it on land. healthy . There are often jumping movements in aerobics, but landing will cause your body to be impacted by the ground. Jumping too much may cause pain in the legs and feet, or even instability and falling. But when jumping in the water, the buoyancy of the water will greatly slow down the impact on the body, slowing down each movement and extending the time of the movement. The buoyancy of the water can also reduce the burden on the body.

　　3. Don’t forget to clean up after exercise

　　Just like warm-up exercises, you also need to do simple and easy movements after exercise to soothe your physical condition after exercise. Although exercising in the water does not bring much physical burden, any exercise will strain the muscles and cardiopulmonary function. Doing some weight loss exercises at this time can fight off fatigue factors and restore physical strength. Then your body will gradually adapt to it, and you will not feel so strenuous when exercising in the future. Related topics: If you want to lose weight, swim regularly. The correct way to lose weight is by swimming.