What is the heart rate control range for swimming? Is swimming effective in shaping the body?

Swimming is an aerobic exercise. Long-term swimming can achieve a certain weight loss effect. So what is the heart rate control range when swimming? In addition, does swimming have an obvious body shaping effect?

Everyone's health and physical condition are different, and the aerobic heart rate range for fitness exercises will vary from person to person and from time to time. Generally speaking, the reasonable exercise load that can strengthen the body is between 65% and 85% of the maximum exercise heart rate. In addition, the specific exercise heart rate will also vary according to the intensity of the exercise. The heart rate of low-intensity exercise is between 110 and 140 beats per minute, and the heart rate of more intense exercise such as weight loss is between 160 and 180 beats per minute, and the maximum does not exceed 210 beats per minute.

When swimming, people usually use the buoyancy of water to lie prone or supine in the water, relax and stretch the whole body, so that the body can be fully, symmetrically and coordinatedly developed, and the muscle lines can be smooth. Exercising in water reduces the impact of the ground on the bones, reduces the probability of bone aging, and makes the bone joints less likely to deform. The resistance of water can increase the intensity of human exercise, but this intensity is different from the equipment training on land, which is very gentle. The intensity of training can be easily controlled within the aerobic range, and it will not grow very rigid muscle blocks, which can make the lines of the whole body smooth and beautiful.

When swimming, the body is directly immersed in water. Water not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, thus consuming more calories. Just like a freshly cooked egg, the cooling speed in the air is far less than that in cold water. Experiments have shown that the calories consumed by a person swimming in a standard swimming pool for 20 minutes is equivalent to the same speed in 1 hour on land. The calories consumed by staying in 14-degree water for 1 minute are as high as 100 kcal, which is equivalent to the heat dissipated in 1 hour in the air at the same temperature. In addition, swimming weight loss can avoid sports injuries of the lower limbs and waist. When exercising to lose weight on land, because of the heavy weight of obese people, the body (especially the lower limbs and waist) has to bear a large gravity load, which reduces the athletic ability, is easy to fatigue, greatly reduces the interest in weight loss exercise, and can damage the joints and bones of the lower limbs. Swimming is carried out in water, and a considerable part of the weight of obese people is borne by the buoyancy of water, so the lower limbs and waist will be much easier, and the risk of joint and bone injuries will be greatly reduced. 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 aerobic exercises for maintaining body shape.

The water temperature of swimming pools is usually between 26 and 28 degrees. Soaking in water dissipates heat quickly and consumes a lot of energy. In order to replenish the heat dissipated by the body as quickly as possible to meet the needs of cold and heat balance, the nervous system responds quickly, speeding up the body's metabolism, enhancing the body's ability to adapt to the outside world, and resisting the cold. People who often participate in winter swimming are less likely to catch a cold due to improved body temperature regulation function. It can also improve the body's endocrine function and increase the function of the pituitary gland, thereby improving resistance and immunity to diseases.