Street dance and swimming: high-energy, full-body fat-burning exercise options
Street dance
1. Benefits and effects
Street dance is a type of aerobic exercise. If you exercise 3-5 times a week for 30-60 minutes each time, you can see significant weight loss results.
2. Practice Methods
(1) First, do warm-up exercises to fully activate all joints and ligaments of the body, especially the knee and ankle joints, to avoid injury when jumping.
(2) Practice at an appropriate intensity, preferably for no less than 30 minutes.
(3) After the exercise, use various stretching exercises to relax the body.
3. Precautions
Beginners should not increase the amount of exercise all at once, but should proceed gradually.
swim
1. Benefits and effects
(1) Swimming is a full-body exercise that can not only help you lose weight, but also improve your cardiopulmonary function and exercise all your muscles.
(2) In water, a person's bones can be fully relaxed, and there is a chance to "stretch," which is very beneficial for maintaining an upright posture. For teenagers who are in the growth and development stage, swimming regularly can help them grow into "tall people."
(3) It can avoid sports-related injuries to the lower limbs and waist. When exercising on land, obese people bear a heavy gravitational load, especially on their lower limbs and waist, which reduces their exercise capacity, makes them prone to fatigue, greatly diminishes their interest in weight loss exercises, and can damage the joints and bones of the lower limbs. However, swimming takes place in water, and a considerable portion of the obese person's weight is supported by the buoyancy of the water, which makes the lower limbs and waist much more relaxed, and greatly reduces the risk of joint and bone injuries.
(4) Enjoy natural massage: When swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body and can also have a beautifying effect on the skin.
(5) Swimming consumes a lot of energy because the resistance of water is much greater than the resistance of air on land. It's easy to imagine that walking in water is already strenuous, so swimming burns even more calories. At the same time, water conducts heat 24 times better than air, and water temperature is generally lower than air temperature, which also helps dissipate heat and burn calories. Therefore, swimming consumes much more energy than land-based activities like running, making it more effective for weight loss.
(6) Swimming significantly increases metabolism; 30 minutes of swimming can burn 1100 kilojoules of energy, and this metabolic rate remains high for a period after you stop swimming. Therefore, swimming is an ideal way to lose weight. For thin people, swimming can actually increase their weight due to the muscle-building effect of swimming, which increases muscle volume and weight. Therefore, it can be said that swimming can help overweight people lose weight and underweight people gain weight, allowing everyone to achieve a slim figure.
2. Practice Methods
(1) Beginners can swim continuously for 3 minutes, then rest for 1-2 minutes, and then swim twice more, each time for about 3 minutes. If you can complete this without much effort, you can move on to the second stage.
(2) In the second stage, swim at a constant speed for 10 minutes without interruption, rest for 3 minutes in between, and do a total of 3 sets. If you still feel very relaxed, you can start swimming for 20 minutes each time, until you increase to 30 minutes each time. If you feel that the intensity is increasing too quickly, you can proceed at a pace that you can handle. In addition, swimming consumes a lot of energy, so it is best to do it every other day to give your body time to recover.
3. Precautions
Although swimming is an ideal exercise for weight loss, it is essential to take necessary precautions before swimming to avoid accidents.