The benefits of swimming 1. Swimming
can enhance myocardial function
When people exercise in water, all organs are involved in it, which consumes more energy and accelerates blood circulation to supply more nutrients to exercise organs. The increased blood velocity will increase the load on the heart, making it beat faster and contract stronger and stronger. People who swim regularly have excellent heart function. The action of water during swimming makes the blood of the limbs easy to return to the heart, making the heart rate faster. Long-term swimming will obviously increase the cardiac motility, the contraction is strong, the thickness of the blood vessel wall will increase and the elasticity will increase, and the blood volume per stroke will increase. Therefore, swimming can exercise a strong heart.
2. Swimming can enhance resistance
The water temperature of the swimming pool is usually 26 degrees to 28 degrees, soaking in water will dissipate heat quickly and consume a lot of energy. In order to supplement the heat emitted by the body as soon as possible to meet the needs of the balance of cold and heat, the nervous system responds quickly, which speeds up the body’s metabolism, enhances the body’s ability to adapt to the outside world, and resists cold. People who often participate in winter swimming, because of the improvement of body temperature regulation function, are not easy to catch colds and colds, but also improve the endocrine function of the human body, increase the function of the pituitary gland, thereby improving the resistance and immunity to diseases.
3. Swimming can help burn fat and lose weight
When swimming, the body is directly immersed in water, the water not only has large resistance, but also has very good thermal conductivity, fast heat dissipation, and thus consumes a lot of heat. Just like a freshly boiled 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 running in a standard swimming pool for 20 minutes are equivalent to 1 hour on land at the same speed. , the heat consumed by staying in the water of 14 degrees for 1 minute is as high as 100 kcal, which is equivalent to the heat emitted by the air at the same temperature for 1 hour. It can be seen that exercising in water will make many people who want to lose weight achieve twice the result with half the effort. Therefore, swimming is one of the most effective exercises to keep in shape.
4. Swimming can improve the flexibility of the body
When swimming, people usually use the buoyancy of the water to lie prone or supine in the water, the whole body is relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, so that the Muscle lines are smooth. Exercising in water reduces the impact of the ground on the bones, reduces the probability of aging of the bones, and makes the bones and joints less prone to deformation. The resistance of water can increase the exercise intensity of people, but this intensity is different from the equipment training on land. The muscles of the body can make the lines of the whole body smooth and beautiful.
5. Swimming can help relieve stress and depression
Endorphins are feel-good hormones that improve people’s mood, and swimming can effectively stimulate the secretion of endorphins and help people ease their daily work and life stress; in addition, swimming, like yoga, allows people to fully relax their bodies, and the effect is even better when combined with regular deep breathing. At the same time, swimming can also calm people down, remove external distractions, and become more focused, which naturally reduces people’s levels of tension and depression. And related research has confirmed that swimming can also help restore brain function damaged by stress through a process called hippocampal nerve regeneration. So, if one day you feel out of shape, you might as well put on a swimsuit and jump into the pool to release your emotions!
6. Swimming can improve skin quality
When people swim, the water washes away the skin, sweat glands and fat glands, which plays a very good massage It promotes blood circulation and makes the skin smooth and elastic. In addition, when exercising in the water, the irritation of the skin by the salt in the sweat is greatly reduced.
7. Swimming can build muscle lines
People can enhance the strength of the muscles of the whole body by swimming. Running can improve the strength of people’s legs, and swimming requires the coordination of muscles in all parts of the body, so the muscles of the whole body can be exercised. Push your legs back, push your arms, stretch your back, and tighten your abdomen to increase leg strength and maintain hip stability. These basic swimming movements make every muscle in your body HIGH, which not only increases strength, but also It avoids the unpleasant consequences such as muscle asymmetry that may be caused by the movement of the equipment.
8. Swimming can improve bone mass
Once upon a time, many people scoffed at the idea that ‘swimming can improve bone mass’. After all, it seems that only weight training can achieve this goal. However, published in ‘Applied Physiology’ A study in the journal supports this view. Because of some ethical controversy about performing bone examinations directly on humans, the researchers used mice and divided them into three groups: a running group, a swimming group, and a control group (no exercise). The study showed that running improved bone density the most, and the swimming group did better in both increasing bone density and thigh bone weight compared to the control group. This shows that if you want healthier bones, then swim!
9. Swimming can reduce the risk of inflammation
It is well known that swimming helps to enhance myocardial function and improve cardiovascular health, and related research further confirms that , aerobic exercise such as swimming can help reduce the risk of inflammation, thereby preventing diseases such as atherosclerosis of the heart caused by it. In addition, reducing the risk of inflammation system-wide can reduce the progression of many other diseases with many benefits.
10. Swimming can relieve exercise-induced asthma
There is nothing more tragic than breathing difficulties during exercise! Compared with exercising in a gym with dry air or outdoors full of pollen, people can feel better when swimming. Breathe in moist air to improve respiratory function. Research has confirmed that swimming not only relieves symptoms of asthma, it also radically improves lung health. The most typical example is the famous Korean swimmer Park Tae-hwan. He suffered from asthma when he was a child. Then his parents let him practice swimming to help relieve his symptoms. As a result, not only did his asthma disappear, but he also became an Olympic champion. It really kills two birds with one stone!
11. Swimming can make people smart
Exercise can improve people’s mental state, but does swimming really make people smart? Researchers from Australia conducted a study on a group of children who participated in swimming training courses. Another group of children who did not learn to swim was used as a control group. The results showed that the children who swam regularly were faster and better than the control group in mastering language, learning to ride a bike, building self-confidence, and physically developing. In addition, because swimming requires repeated calculation of the distance traveled, people who swim often are also better at arithmetic!
12. Swimming can prolong life
Everyone knows that exercise can improve health and prolong life, but Research further confirms that swimming does the best of both. USC researchers followed 40,547 men aged 20-90 for up to 32 years and found that men who swam had lower mortality rates than men who ran, walked or exercised infrequently. nearly half. It can be seen that if you want to live a long life, swimming is definitely a good medicine!
Disadvantages of swimming 1. It is easy to suffer from infectious diseases
Since there are many people in the swimming pool, there will also be a large number of infectious bacteria in the water. People with weak strength can easily become infected if they spend too much time in the water.
2. Triggering cramps
Swimming for a long time will make the muscles overworked and cramps appear. In severe cases, drowning may occur, which is also a major disadvantage of swimming.
Of course, as long as we swim sensibly, it does more good than bad. Therefore, pay attention to various problems that may arise when swimming.
It is appropriate to exercise several times a week
Professional swimmers train with high intensity every day, and only rest on Sundays. General non-professional 2-3 times a week is okay. If you want to lose weight, you have to ensure the amount of exercise, for example, you are almost 1 and a half hours each time.
Swimming Skills
1. To learn full immersion freestyle, you must first find the sweet spot
That position is when you have mastered the balance on your back, and then your body is turned sideways. Practice balance, kick the water gently, always keep your feet in the water mark behind you, turn your head up when relaxed and balanced, hide your head and arms when looking up, hide your head so that only your face is on the water, keep your head up Keep the spine straight, try different angles of rotation until you find the most comfortable position, which is the dessert. Some people’s desserts are 90 degrees, while others, especially skinny ones, balance best with a slight angle of the back.
Three arm-swapping exercises, you can easily and calmly enter the full swimming state. Maintain a consistent arm change timing, this rhythm is: look down, arm change, arm change, arm change, breath, look down, then arm, arm, arm change, then go straight to the sweet spot after three arm changes . After the arm changing rhythm is proficient, the center of gravity shifts rhythmically, shifting the center of gravity from one side to the other. And if you stretch your body line as much as possible, you can turn as smoothly as a fish, forming a graceful and fluid swimming style.
2. Calmly treading water
The more traditional way of treading water: bicycle feet, like pedaling a bicycle, alternately tread water downwards, which is more tiring , because you have to keep stepping; flexible way: breaststroke feet, the same as swimming breaststroke, two feet are retracted and pushed down and out at the same time, no need to clamp legs after pedaling out, retract and pedal again (the frequency of treading water is easier to control ).
One word, calm. Treading water is like walking, you can walk in whatever posture is comfortable.
Swimming exercise several times a week is appropriate
If conditions permit, you can go three times a week, and wear a headgear to protect your hair. Two to three hours at a time. Suitable for all seasons. Never swim with an empty stomach and a bloated stomach.
Swimming equipment
Swimming suits, swimming trunks, swimming goggles, swimming caps, these are fine. If you can’t swim, you can bring water sleeves or swimming rings.