Swimming and the timing of exercise: two key points for effective weight loss

When is the best time to exercise for weight loss?

Many people like to exercise in the morning, believing it helps with weight loss. However, research shows that the calories burned during morning exercise mostly come from muscle (lean meat) and carbohydrates, so its weight loss effect is minimal. Exercising before dinner burns mostly calories from fat, and the increased body temperature can reduce appetite, which is undoubtedly beneficial for those trying to lose weight before a large dinner. Therefore, it's better to exercise appropriately before dinner.

Why is swimming an ideal exercise for weight loss?

Most exercise takes place in air, while swimming takes place in water. Studies have shown that water conducts heat 28 times better than air. A person staying in 12°C water for 4 minutes burns the same amount of energy as someone burning in air at the same temperature for one hour. Due to this significantly higher energy expenditure, the weight loss effect is particularly noticeable.

How to make water-based exercise more effective for weight loss?

Water-based exercise, especially swimming, inherently has a weight loss effect. People who swim regularly often have a better physique. Of course, if it's considered a water-based weight loss exercise, the requirements will vary depending on individual circumstances.

(1) Foot Touch Exercise.

Effect: Primarily for abdominal and leg weight loss.

Method: Stand in water up to hip depth, raise your left leg high, and touch your left foot with your right hand while swinging your left arm back. Return to the starting position. Repeat with the right leg and left hand.

(2) Knee Raise Exercise.

Effect: Primarily for abdominal weight loss, and improves shoulder and back muscles.

Method: Lie supine on the water surface, gripping the pool edge. Straighten both legs, bend your knees and bring them to your chin. Return to the starting position. Repeat this exercise.

(3) Supine Leg Raise Exercise.

Effect: Full-body weight loss.

Method: Lie supine and continuously paddle with your hands. Raise your left knee to your chest, then straighten your left leg and raise it above your head. Return to the starting position, and repeat with the right leg.

Note: Proper warm-up is essential.
Warm up before entering the water to warm your body. Since most water exercises require stretching the back, you can start with the following movements: straighten your legs and raise your arms as high as possible overhead; then bend forward, relax your knees, hold for 20-30 seconds, and return to the starting position. Repeat several times.

These water exercises for weight loss should be done 3-4 times a week for good results. Daily exercise will yield the best results.