The resistance of people moving in the water is 12 times greater than on land, hands and feet in the water movement, you must be able to feel the strong resistance, so the muscles of the back, chest, abdomen, hips and legs in swimming can get a good workout, the swimmer’s body that sharp lines of muscle, is the best evidence. Swimming is also an intense exercise, and the speed of heat transfer in water is faster than air, which means that people lose heat in the water will be very fast, a lot of heat will be consumed in the swim. The body of those excess fat, but also quietly “dissolved in the water. To get a good exercise effect, you also need to plan the exercise: first practitioners can swim for 3 minutes in a row, then rest 1 to 2 minutes, and then swim 2 times, each time is also 3 minutes. If you do not have to exert a lot of effort to complete, you can go to the second stage: 10 minutes of uninterrupted swimming at an even speed, with 3 minutes of rest in between, for a total of 3 groups. If you still feel relaxed, you can start swimming for 20 minutes at a time until you increase to 30 minutes at a time. If you feel that the increase in intensity is too fast, you can proceed at a pace that is acceptable to you. Also, swimming consumes a lot of energy, so it’s best to do it every other day to give your body time to recover. The metabolic rate of people when swimming is very fast, 30 minutes can burn 1100 kJ of calories, and this metabolic rate can be maintained for some time after you leave the water, so swimming is a very ideal way to lose weight. For the more lean people, swimming instead can make weight gain, which is due to the exercise effect of swimming for muscle, so that the muscle volume and weight increase, it can be said that swimming can be fat people swim thin, thin people swim fat, can make all people have a smooth line. Swimming to lose weight while also paying attention to dieting: people have a “excess recovery” phenomenon after exercise. Simply put, the body to adapt to the next stage of the level of exercise, after each exercise, have to take in more energy than before, which is a self-protection measures of the body. Therefore, after swimming people can often eat well and sleep well, and consume calories to make up for it, even more than consumed. Therefore, do not pay attention to dieting, especially after a period of exercise and then stop, the most likely to make weight more than the original level. This is an important reason why many people exercise to lose weight failure.