How to swim for girls can lose weight Women's swimming weight loss program

May 18, 2023

Swimming is an excellent weight loss exercise, and one of the most popular sports for girls, so how to use swimming correctly to lose weight?

Why swimming can lose weight

Because the density and thermal conductivity of the pool is greater than that of the air, so the same time of exercise consumes more energy than on land. And as one of the representatives of aerobic exercise, the main body of energy consumption is also based on sugar and fat, regular swimming exercise, can effectively reduce the fat content, so that swimming is a very good weight loss exercise.

How to swim to lose weight

Fast short distance swimming

We know that the weight loss effect of interval training is excellent, then swimming can also be applied to this method, variable speed swimming, a slow swim and then a fast swim, two slow swim and then two fast swim, etc.

Use of resistance tools

You can use, for example, kickboard, hand paddle, flippers, life buoy and other water equipment, which can effectively increase the intensity of training, help burn more calories, and increase the fun of training.

What are the essentials of swimming for weight loss

Control the best interval intensity for fat loss

Keep the heart rate at about 80%, it is recommended that every time you swim, use heart rate monitoring equipment to pay attention to real-time heart rate to grasp the intensity.

Compress the rest between sets

Reduce the rest time of the training by half, and reduce the interval between sets until 10 seconds. If you want to lose weight, it is best that each swim should be 40 minutes or longer.

Split group training

If today's training is four groups, perform 1221 training, swim one round trip, then two round trips, followed by two more round trips, and finally one round trip, with a fast swim at the end of each group and 15 to 30 seconds of rest between groups.

Women swimming need to pay attention to what

Do not swim immediately before and after meals

Fasting swimming affects appetite and digestive function, and even dizziness and weakness and other unexpected situations; full stomach swimming will also affect the digestive function, but also produce stomach cramps, and even vomiting, abdominal pain phenomenon.

Do not swim after strenuous exercise

Swimming immediately after strenuous exercise will increase the burden on the heart; the sharp drop in body temperature will lead to a weakened resistance, causing colds, laryngitis, etc.

Do not swim during menstruation

The resistance of the female reproductive system is weak during menstruation, and swimming can easily cause germs to enter the uterus and fallopian tubes, causing infections.

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