Winter swimming is a great sport with many benefits for the body when done in moderation and correctly. So, can winter swimming help with weight loss for those who want to exercise?
Does Winter Swimming Help with Weight Loss?
Winter swimming can indeed help with weight loss. The low temperature of the water during winter swimming requires the body to generate heat to maintain body temperature, in addition to overcoming water resistance. Therefore, the energy expenditure in the water is much higher than on land. When combined with dietary control, winter swimming can effectively contribute to weight loss.
Benefits of Winter Swimming for Weight Loss
Body Sculpting
Swimming is a full-body exercise that involves the coordination of hands, feet, and core muscles. Different swimming strokes engage different muscle groups, resulting in effective body sculpting. Therefore, swimming not only helps with weight loss but also helps individuals achieve better body curves.
Prevention of Exercise-Related Injuries
Water provides buoyancy, which can reduce the load on knee joints for individuals with knee injuries or those who are overweight. Walking, running, and floating in the water can relieve the stress on the knee joints while still exercising the muscles in the knees. This not only protects the body but also aids in weight loss.
Winter Swimming for Weight Loss is Not Suitable for Everyone
Individuals with chronic diseases such as heart disease, hypertension, hepatitis, nephritis, and gastric ulcers may worsen their conditions by engaging in winter swimming for weight loss when experiencing physical discomfort. Additionally, teenagers in their developmental stage are not suitable for winter swimming due to limited physical fitness.
Precautions for Winter Swimming for Weight Loss
1. During winter swimming, if the water temperature is above 14℃, you can swim for about 30 minutes. The higher the water temperature, the longer the swimming time. If the water temperature is below 10℃, it is advisable to go ashore every 2-8 minutes. Staying in the water for more than 14 minutes in low-temperature conditions can cause numbness of the nerves and unconsciousness.
2. The best time for winter swimming is generally around noon or in the afternoon when the temperature is highest during the day. At this time, the body has stronger adaptability and can recover body temperature faster.
3. Start with 2-3 sessions of winter swimming per week, and avoid excessive frequency. Increase gradually after the body adapts. It is best to start swimming in the summer or autumn, as it allows gradual adaptation to low temperatures and leads to better weight loss results through consistent exercise.
4. Winter swimming for weight loss should be done in moderation. Although winter swimming has a certain weight loss effect, excessive swimming and prolonged time in the water can cause numbness and shivering throughout the body after coming ashore, which can harm the body and be counterproductive.
