How long should I swim every day to lose weight?

Summer is the season for swimming. When summer comes, people love indoor swimming pools and outdoor swimming venues. As soon as they see the water, they want to jump into it, taking the opportunity to take away the heat from their bodies and exchange it for fresh air. Swimming can not only prevent heatstroke, but also help people lose weight. But how long should you swim every day to achieve effective weight loss results?

The reason why swimming can help lose weight is that the resistance to human movement in water is 12 times greater than on land. When hands and feet move in the water, people can definitely feel the strong resistance. The muscles of the back, chest, abdomen, buttocks and legs can be well exercised during swimming. The well-defined muscles on swimmers are the best evidence.

The calories burned by a person running in a standard swimming pool for 20 minutes are equivalent to running at the same speed for 1 hour on land. The calories burned by staying in 14-degree water for 1 minute are as high as 100 kcal, which is equivalent to the heat dissipated in air at the same temperature for 1 hour. It can be seen that exercising in water can help many people who want to lose weight achieve twice the result with half the effort. Therefore, swimming is one of the most effective exercises to maintain body shape.

How long does it take for swimming to be effective in losing weight?

When swimming, the human metabolism rate is very fast, and 1100 kilojoules of calories can be consumed in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water.

Some people do not achieve good results in losing weight after swimming, probably because they do not exercise enough. When swimming starts, it is an anaerobic exercise. Energy consumption mainly relies on anaerobic fermentation of sugar. The exercise in this stage is very intense, people are short of breathing, and have insufficient oxygen supply, so fat is not used at all. In the following hour, under moderate intensity exercise conditions, energy is supplied by aerobic metabolism of sugar. If you want to lose weight, each swimming session should be more than 40 minutes before you start burning fat. Experts believe that swimming 3-4 times a week for 1 hour each time is most conducive to weight loss.

Swimming is also a sport that can also play a good role in weight loss. However, the swimming time must be more than 40 minutes a day, otherwise it will be ineffective and can only be regarded as a recreational activity. Moreover, this exercise must be persisted for a long time, and done several times a week. Only in this way can the effect of weight loss be truly achieved.