In summer, many people will go to the sea and stream to play in the water, or swim in the swimming pool; among them, swimming can not only achieve the purpose of sports, but also do not have to sweat heavily, but has also become a choice for many people to exercise. This time, "Yuhuo Jiankang Network" compiles swimming-related QA, including swimming benefits, what to eat before swimming, and what to eat after swimming, so that you can also swim safely and healthy in summer!
What are the advantages of swimming? When it comes to suitable sports in summer, in addition to running in the gym, most people think of "swimming", and swimming is also an aerobic exercise that is suitable for all seasons and suitable for all ages. Lin Lukai, director of the Joint New Sports Medical Center, mentioned that research has found that the buoyancy of water can offset 90% of the body's weight. Therefore, swimming has become the first choice for sports for some people who are not suitable for heavy sports.What are the advantages of swimming? Lin Ke said that continuous exercise in the water can also improve softness and enhance cardiopulmonary function. It can not only provide the same effect as on-ground exercise, but also because of slow and repeated actions in the water, it can effectively reduce the incidence of sports damage. If you can exercise in a warm swimming pool, a higher water temperature can effectively increase softness, promote blood circulation, help the body relax and reduce pain.
In addition, many rehabilitation experts believe that swimming can help rehabilitation and enhance cardiopulmonary function, which is a good exercise. It is also pointed out that swimming can increase the ability of the bone group to resist external forces, making the bone less likely to break. Overall, swimming has many advantages. If you want to know more, please refer to "Swimming not only enhances cardiopulmonary function but also prevents fractures."
I obviously go swimming often, why can’t I lose weight?Swimming is one of aerobic exercises, so many people will regard swimming as one of the exercises to lose weight, but it is not that easy to lose weight by swimming. For example, you must maintain a certain speed and time; and if you want to swim for a long time, you need to rely on strong cardiopulmonary endurance and correct posture.
Sanshu Jinbao Clinic, the attending physician of weight management at Sanshu Jinbao Clinic, pointed out that swimming has good health, but research has also found that long-term soaking in relatively low-temperature water leads to a significant increase in appetite. Therefore, after swimming, you can easily feel your stomach is very tight, and you can eat and drink more, which will increase your weight instead of reducing it. Jijiejian said that if you want to reduce the weight while swimming, you must carefully calculate the heat. So how much heat does swimming consume? If the 50 kg athlete is used as a reference, the heat consumed in 30 minutes of exercise will consume 297 calories in frog swimming and 435 calories in freestyle swimming; the heat consumed by jogging will consume 234 calories and the jump will consume 225 calories in swimming.
Why do you get hungry after swimming?Have you also experienced the experience of having a very sluggish stomach after swimming? You are so hot that you can’t eat after running and retraining. Why is it easy to get a stomach sluggish when swimming? Nutritionist Su Yanchen pointed out that research shows that under the same swimming movement, it is found that swimming in cold water (20 degrees) and warm water (30 degrees) is easier to get hungry than swimming in cold water (20 degrees).
In addition, experiments have also found that the heat consumed after swimming in cold water (20 degrees) and warm water (29 degrees) is 40% higher than that in warm water (29 degrees) swimming pools. Therefore, if you want to use swimming as a way to reduce weight, it is recommended that the public change a warm swimming pool.
What should I eat before swimming?Should you eat before the exercise? Eating before exercise is mainly to give the body enough energy and avoid hypoglycemia and feeling of fasting caused by improper movement, such as dizziness, inability to concentrate, etc. Therefore, it is recommended to avoid exercising on a completely empty stomach. If you exercise lightly at a meal, there is no need for additional supplements of food.
But if you want to perform long or strong sports, such as continuous aerobic sports, such as running, swimming, ball sports, etc., and the exercise time is longer than the previous meal, it is recommended that the public can replenish 100-200 calories of carbohydrates 1 to 2 hours before the exercise, such as half a small sweet potato or 1 banana to prepare energy requirements during the exercise.
Diet supplement before swimming:. Replenish 1 to 2 hours before the exercise with 100 to 200 calories of carbohydrates, such as half a small sweet potato or 1 banana, to prepare energy requirements during the exercise.
Other things to note:
. Avoid ingesting high-oil and high-quality foods before exercise to prevent indigestion and gastrointestinal inability to cause stomach problems.
. 30 minutes before the exercise, replenish 300 to 500 ml of water to avoid drainage.
What should I eat after swimming?Swimming consumes a lot of energy, so you must replenish energy correctly after swimming in order to restore your body. According to common sense, 30 minutes to 1 hour after exercise is the best time to replenish energy. The ratio of carbohydrates to protein should be 3:1 or 4:1, which not only increases muscle mass, but also increases the basic yield.
Nutritionist Shen Wanzheng pointed out that replenishing protein after exercise can provide amino acids for synthesis and repairing muscle tissues. Therefore, friends who need to build muscle can replenish appropriate high-quality protein after exercise.
Diet supplement after swimming:. Cup whey protein
. Non-sweet beans + 1 fruit with a big fist
. 1 cup of Egar + 1 serving of fruit
Swimming in summer is very refreshing and cool, but you should also pay attention to the supplement of your diet before and after swimming, and the public can also adjust according to their own health. "Enjoy Jiankang Network" calls on the public that after realizing exercise, they should not choose high-oil, high-salt, high-sugar, and low-nutrition foods so that they will not be overwhelmed by the body's body.