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游泳和跑步哪个更减肥?
发布日期:2017年09月26日  阅读:  来自:本站原创

游泳和跑步哪个更减肥?

Which do you lose more, swimming or running?

1、消耗能量

1, consume energy

同样强度(心率)时,游泳消耗的热量比跑步高一点。

At the same intensity (heart rate), swimming consumes more calories than running.

2、关节保护

2, joint protection

游泳能减少腰关节和膝关节的压力。这两个关节是体重过大的人最容易受损的。跑步会在很大程度上增加这两个关节的压力。游泳则不会。

Swimming can reduce the pressure on the lumbar and knee joints. These two joints are the most vulnerable to weight loss. Running can increase the pressure on these two joints to a great extent. Swimming is not.

3、减肥效果

3, slimming effect

要减肥的人们,未必运动量大就能达到预期效果。英国学者研究发现,人们进行慢跑、游泳等不同体育运动后饥饿感是不同的,想吃的食物类别也明显不同。

People who want to lose weight may not exercise enough to achieve the desired results. British scholars have found that people are different in hunger after jogging, swimming and other sports, and the types of food they want to eat are also different.

例如人们慢跑后通常不会感到饥饿,只想吃水果等水分多但不易填饱肚子的食物。但在游泳后通常会感到饥饿,并想吃些脂肪含量较高的食物。此外,如果在冷水中游泳,人会更感到饥饿和想吃高脂肪食物,而在温水池游泳则相反。

For example, people usually do not feel hungry after jogging, and they only want to eat fruits and other water, but they don't easily fill their stomachs. But after swimming, they usually feel hungry and want to eat something with a high fat content. In addition, if swimming in cold water, people will feel more hungry and want to eat high-fat foods, while swimming in warm pool is the opposite.

游泳时人的新陈代谢速度很快,30分钟就可以消耗1100千焦的热量,而且这样的代谢速度在你离开水以后还能保持一段时间,所以游泳是非常理想的减肥方法。

The The new supersedes the old.. Fast swimming for 30 minutes, you can consume 1 million 100 thousand calories and coke, so the speed of metabolism after you leave the water can be maintained for a period of time, so swimming is the ideal way to lose weight.

在陆上进行减肥运动时,因肥胖者体重大,使身体(特别是下肢和腰部)要承受很大的重力负荷,使运动能力降低,易疲劳,使减肥运动的兴趣大打折扣,并可损伤下肢关节和骨骼。而游泳项目在水中进行,肥胖者的体重有相当一部分被水的浮力承受,下肢和腰部会因此轻松许多,关节和骨骼的损伤的危险性大大降低。

Weight loss exercise on land, due to body weight, the body (especially the lower limbs and waist) to bear a great load of gravity, so that reduced exercise capacity, fatigue, weight loss interest in the sport so far, and injury of lower limb joints and bones. While swimming events are carried out in the water, a considerable portion of the weight of the obese person is taken up by the buoyancy of the water. The lower limbs and waist are much more relaxed, and the risk of joint and skeletal injuries is greatly reduced.

那么游泳减肥要注意什么呢?
So what should we pay attention to when swimming to lose weight?
1、游泳前不能吃太多,不然会难受。
1, swimming can not eat too much, otherwise it will be uncomfortable.
2、游泳后有饥饿感,胃口大开,但游泳后最好不要吃太多,会很快吸收的。
2, swimming after a sense of hunger, appetite open, but after swimming, it is best not to eat too much, will soon absorb.
3、最好晚上去游,游完吃一些不提供能量的东西,少吃,然后早点睡觉。睡眠不足影响减肥,因为睡眠过程身体会自动分泌有益减肥分解脂肪的酶。睡眠不足会导致肥胖。晚上游完泳会身体劳累,有助睡眠,而且不影响日常生活。
3, it is best to go swimming at night, swim after eating something that does not provide energy, eat less, and then go to bed early. Lack of sleep affect weight loss, because the sleep process, the body will automatically secrete beneficial enzymes to reduce fat decomposition. Lack of sleep can lead to obesity. Swimming at night can help you sleep and not affect your daily routine.
4、游泳消耗的体力比较大,最好隔一天一次,给身体有一个恢复的时间。
4, swimming consumption of physical strength is relatively large, it is best to every other day, give the body a recovery time.
5、在游泳前,须做好准备工作,同时必须注意安全,防止发生意外事故。
5, before swimming must be prepared, and must pay attention to safety, to prevent accidents.
6、一次长达2-3小时的游泳锻炼,可以减轻1-2公斤体重,其中大部分为水分,少量是脂肪。所以,在游泳间歇中,应补充500-1000ml液体,以保持体内水分并维持酸碱平衡。
6, a 2-3 hour swimming exercise can reduce 1-2 kg body weight, most of which is water, a small amount of fat. Therefore, in swimming intermission, should supplement 500-1000ml liquid, in order to maintain the body water and maintain acid-base balance.点击浏览下一页
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