Fitness after swimming or swimming after fitness

The order of swimming and fitness should be adjusted based on personal goals and physical condition, with a focus on weight loss. It is recommended to exercise before swimming; It is recommended to start swimming before exercising to increase muscle mass. There are differences in energy consumption and muscle stimulation between the two sequences.

Fitness after swimming is more suitable for groups that aim to enhance muscle endurance. Swimming, as an aerobic exercise, can improve cardiovascular function and warm up muscle groups throughout the body. At this time, performing equipment training can reduce joint pressure. Water temperature helps alleviate lactate accumulation, but may affect strength training performance due to physical exertion, making it suitable for rehabilitation or middle-aged and elderly populations. Fitness after swimming should choose low-intensity resistance training to avoid excessive consumption and low blood sugar. Swimming after fitness is more in line with the exercise logic of people who need to lose weight. Anaerobic training prioritizes the consumption of muscle glycogen, and during the subsequent aerobic phase, fat is directly mobilized for energy supply. During swimming, water pressure can promote blood reflux in the lower limbs. Swimming after high-intensity fitness should be controlled in duration to avoid spasms caused by sudden drops in core temperature. It is recommended to pair it with transitional activities such as brisk walking. This sequence may exacerbate muscle micro injuries, and it is necessary to supplement electrolytes and high-quality protein after exercise. Regardless of the combination method chosen, sufficient warm-up and stretching should be done before and after exercise, and the temperature difference of water should not exceed 5 degrees Celsius. Timely replenish water and carbohydrates after exercise to avoid hypoglycemia caused by fasting swimming. High intensity training should be conducted at intervals of at least 48 hours, and it is recommended to schedule pure aerobic days and strength training days alternately every week. The swimming fitness combination needs to be dynamically adjusted based on data such as body fat percentage and basal metabolic rate. If necessary, consult a professional coach to develop a plan.