本文发表在 rolia.net 枫下论坛There is no doubt that swimming is good exercise, and you can burn about 500 calories per hour when you swim. But... is swimming for weight loss worth it? Is swimming a good exercise choice if your primary goal is to get rid of extra body fat? Experience, and some research, may show that swimming is not the best way to lose weight.
I have a few ideas on how to lose weight swimming, but that swimming needs to be a part of an overall plan. Just going to the pool and swimming is unlikely to result in weight loss.

You can lose weight by including swimming as part of the exercise component in a weight loss plan, but according to research on swimming and weight loss reported on by Louise Burke, it is not going to be easy:

•Many people feel like "eating a horse" after they finish a swim session, and may eat more calories than they just used during that swim.
•Swimmers may be so tired from the training that they sleep, sit or otherwise do generally nothing outside of their swimming workouts.
The Merck Manual explains that swimming may not be the best way to lose weight due to the cooling effects of being in the water: while you do use a lot of calories swimming, once you get out of the swimming pool much of that calorie burning stops. Why? Because when you are in the pool you don't heat up as much as you do on land, and your body does not have to work to cool you down as much once the exercise session concludes.

Swimming does exercise almost the entire body - heart, lungs, and muscles - with very little joint strain. Swimming is great for general fitness and health, just not the best way to drop excess pounds. To lose body fat you must use more calories than you eat through a combination of controlling your food intake and/or increasing your exercise routine - like doing more swimming.

There are some new ideas coming on the effects of cooling the body's core temperature and weight loss. Swimming in a cool or cold pool, lake, or ocean (following proper safety precautions) might actually increase calorie burning while your body works to restore your core temperature. Swimming in the cold water makes you colder, and your body then works (burns calories) to heat you back up again. That could mean that if the pool is cold enough, you could lose weight by swimming (maybe more so because the environment is cold, but it is still swimming to lose weight). If you do go this way, take precautions against hypothermia.

Do you want to swim and try to lose weight? You must do enough swimming, at a high enough effort level, that you impact the "calories eaten and calories used balance" so that you use more calories than you take in. That is the key to any weight loss or weight control plan that involves exercise.更多精彩文章及讨论，请光临枫下论坛 rolia.net

本文发表在 rolia.net 枫下论坛给游泳减肥正一下名


“游泳不减肥”似乎成了一种流传很广泛的说法，觉得需要正名一下先。

从能量角度分析
在经常用来减肥的运动里面，同样的运动时间里游泳消耗能量最大，因为游泳几乎是全身运动，外加泡在水里容易损失体温，增加额外的能耗。游泳高能耗，这无须质疑。剩下的则很简单，人体是个皮囊，出多少进多少。运动只管出，游泳出得快，所以游泳后会最想吃东西，这是本能。若只管出的多不管进得更多，那自然是“游泳不减肥”。
相对游泳而言，跑步对整个身体的冲击和震动较大，这会自然的影响食欲。若能达到“跑饿了”的状态，那应该是很有一些跑步能力的老跑手。一些老跑手甚至可以做到边跑边吃固体食物，新手恐怕很难做到这一点。但是“游饿了”的状态却是任何一个初试游泳的人都可以自然达到的，尤其是本来就能吃爱吃的胖胖们。

从时间和强度来看。
1，运动时间。
游泳单位时间消耗量大，所以大多数人做不到“长时间连续”。连续不停的跑步或者快走1小时以上很容易做到，甚至可以跑得时间更长；连续不停的游泳超过1小时，恐怕能做到的人不那么多。所以很多人游泳时基本上没到“燃脂”的程度就没体力了，一般认为达到“燃脂”的时间是半小时以上。运动时间不够，然后再加上大吃大喝，脂肪堆积更多。
2，运动强度。
“游泳消耗大”这个概念是整体的，相当于平均分。实际上游泳消耗的下限可以压得很低，若不努力push自己，蛙泳慢慢溜，游一会儿浮一会儿再趴池子边儿歇一会儿，那消耗和饭后散步也差不了多少，而且这些消耗里面还有一部分仅仅是因为体温损失。相比之下跑步的下限比较高，无论如何只要“跑”起来，就比饭后散步的强度大得多。由于游泳这种“容易偷懒”的特性，很多人达不到应有的锻炼强度，更多的是“泡水里凉快着”，其实根本用不着游泳，冬天少穿点儿站外边冻一小时，照样能损失很多能量而且食欲大增。


旁证引用的误区
经常的说辞是“游泳运动员身材如何如何，长跑运动员身材如何如何”。确实，这是现状，但这个现状只是表象，不应该逆向推出“游泳不减肥”的结论。
能让我们熟悉常见的游泳和长跑运动员都是已经有了一些成绩的。这个“成绩”实际是一种自然选择。一定比例的皮下脂肪在水中可以提高浮力让游泳成绩更好；而对于长跑来说，多一克脂肪都是累赘。这种竞争的自然选择，自然让那些“有点儿胖”的游泳选手和“芦柴棒”的长跑选手崭露头角出现在我们的视野里。

“游泳不减肥”，显然是不成立的。而且和别的陆上运动相比游泳更有天然的安全性，绝少听说过谁在游泳的时候受伤，尤其是跑步常见的那些关节、软骨、肌腱的拉伤扭伤，绝少在游泳时候发生。只是游泳在运用上容易出现“不到位”或者“跑偏”的情况，这只能说是运用方法问题。

无论用什么运动来减肥都要克服懒惰；无论用什么运动来减肥也都需要控制饮食。自控能力差的人自然减肥失败，这也算性格决定命运。更多精彩文章及讨论，请光临枫下论坛 rolia.net