What are the benefits of swimming
I.Improve the function of the cardiovascular system
The cardiovascular system includes the well-known The heart, lungs, and blood vessels responsible for transporting inhaled oxygen to muscle cells. To overcome the resistance of the water when swimming requires more energy to increase the heart rate and cardiac output. Adhere to long-term swimming exercise, the heart volume is increased, the myocardial contraction is strong, the resting heart rate is slowed down, the stroke volume is increased, the blood vessel wall is thickened, the elasticity is increased, and the efficiency of the cardiovascular system is improved.
In addition, when swimming, the human body is in a supine position, and the pressure of the water on the skin forms a massage effect. Therefore, the backflow of blood from the limbs, especially the lower limbs, to the heart is easier than in the upright state on land. . Moreover, the resistance of water makes it difficult for muscles to perform explosive force like on land. These characteristics are very suitable for middle-aged and elderly people to exercise, which can not only enhance physical fitness, but also prevent accidents caused by excessive exercise.
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Second, improve breathing The functioning of the system
A major characteristic of water is its incompressibility. Because the density of water is more than 800 times greater than that of air, the pressure on people in water is much greater than that in air. This is why beginner swimmers have difficulty breathing in the water. This forces the respiratory muscles to breathe with greater force due to the increased pressure on the chest and abdominal cavities in the water. Therefore, frequent swimming can increase the strength of the respiratory muscles and improve the function of the respiratory system. The most obvious example is the value of vital capacity. The lung capacity of swimmers can reach 4000 to 6000 ml, or even 7000 ml, while the average person has only 3000 to 4000 ml.
Three, the ability to improve the muscle system
Swimming
is a whole-body sport, and more muscle groups can participate in metabolic energy supply than other athletes .
While swimming doesn’t build thick, bulging muscles, it can improve strength and coordination in many muscles, especially those in the trunk, shoulder girdle, and upper extremities. Because swimming in water needs to overcome greater resistance, and swimming is a periodic exercise, long-term exercise can improve muscle strength, speed, endurance and joint flexibility.
Another great benefit of swimming is improved flexibility. This allows people to continue swimming when age limits prevent them from engaging in other physical activities. Because of the greater range of physical activity when swimming, people who swim regularly become more flexible and supple. Also, proper swimming technique requires muscles to lengthen before contracting forcefully, which is a form of movement that allows for continuous improvement in flexibility and strength.
Fourth, make the proportion of body composition more reasonable, so as to build a fit body
If you often watch swimming competitions, you will definitely feel the mellow, The slender, well-proportioned muscles and toned figure are the envy. Because of the way muscles work, swimmers generally have a slender figure, broad shoulders, flexible waist, and a well-proportioned body. Some people may say, I want to lose weight by swimming, why doesn’t it work? In fact, if you want to lose weight through exercise, you must achieve a certain intensity, persist for enough time, and persevere. If it is just three days of fishing, two days of netting and a leisurely swim in the swimming pool, of course it will not be of much use. The same is true if you run, bike, or exercise in this way.
V. Mechanisms for improving body temperature regulation
Since the temperature of water is generally lower than the air temperature, and the thermal conductivity of water is dozens of times stronger than that of air, so Humans lose heat much faster in water than in air. Regular swimming improves thermoregulation, making it more able to withstand changes in outside temperature. Especially winter swimming, the improvement of this aspect is particularly obvious.
Six, disease prevention, treatment and rehabilitation
Due to the stimulation of cold water, long-term swimming exercise can enhance the body’s ability to resist cold and adapt to the environment, which can prevent Colds and other diseases make the body stronger and stronger. Due to the body lying on the back and the effect of buoyancy during swimming, the spine can be fully extended. Swimming can also be used as an exercise prescription to treat some chronic diseases, such as chronic gastrointestinal diseases or chronic bronchial asthma. For some people who are not suitable for upright exercise, such as obese patients, if running or other methods are used, due to the effect of gravity, the legs and feet are overburdened, which may easily lead to injury. At this time, swimming is a good alternative to exercise.
Precautions for safe swimming
1. Avoid swimming before and after meals: Swimming on an empty stomach can affect appetite and digestive function, and can also occur during swimming Unexpected situations such as dizziness and fatigue; swimming with a full stomach will also affect the digestive function, and will also produce stomach cramps, even vomiting and abdominal pain.
Second, avoid swimming after strenuous exercise: Swimming immediately after strenuous exercise will increase the burden on the heart; a sharp drop in body temperature will weaken the resistance, causing colds, sore throats, etc.
3. Avoid swimming during menstruation: Swimming during menstruation can easily cause bacteria to enter the uterus, fallopian tubes, etc., causing infection, resulting in irregular menstruation, excessive menstrual flow, and prolonged menstrual periods.
Fourth, avoid swimming in unfamiliar waters: When swimming in natural waters, do not rush into the water. It is not advisable to swim in the surrounding waters and those with complicated underwater conditions to avoid accidents.
5. Avoid swimming in the sun for a long time: prolonged exposure to the sun will cause sunburn, or cause acute dermatitis, also known as sunburn. In order to prevent the occurrence of sunburn, it is best to use an umbrella to shade the sun after going ashore, or rest in a shaded place, or use a bath towel to protect the skin on the body, or apply sunscreen on the exposed body.
Six, avoid swimming without preparatory activities: the water temperature is usually lower than body temperature, therefore, preparatory activities must be done before entering the water, otherwise it will easily lead to physical discomfort.
Seven, avoid eating immediately after swimming: After swimming, you should rest for a while before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract, which will easily lead to gastrointestinal diseases for a long time.
Eight, avoid swimming for too long: the skin generally has three reaction periods to cold stimulation. The first stage: After entering the water, the skin blood vessels constrict and the complexion becomes pale due to the stimulation of cold. The second stage: After staying in the water for a certain period of time, the blood flow on the body surface expands, the skin changes from pale to light red, and the skin changes from cold to warm. Phase 3: After staying for too long, the body temperature and heat dissipation are greater than the heat generation, and the skin appears goose bumps and chills. This is a taboo period for summer travel, and the water should be released in time. The duration of swimming should generally not exceed 1.5 to 2 hours.
Nine, avoid swimming with a history of epilepsy: whether it is a grand mal or a petit mal, there is a momentary loss of consciousness during the seizure. If it is suddenly induced during swimming, it will inevitably be ‘destroyed’.
10. Avoid swimming in hypertensive patients: especially those with refractory hypertension, which are difficult to control with drugs. Swimming has the potential danger of inducing stroke and should be absolutely avoided.
Eleven, avoid swimming for people with heart disease: such as patients with congenital heart disease, severe coronary heart disease, rheumatic valve disease, more serious arrhythmia, etc., should ‘stay away’ from swimming.
Twelve, avoid swimming with otitis media: whether it is chronic or acute otitis media, water entering the inflamed middle ear is equivalent to ‘adding worse’, aggravating the condition, and even causing intracranial infection.
13. Avoid swimming with acute conjunctivitis: The virus, especially in swimming pools, spreads rapidly and widely. Even healthy people should avoid swimming in swimming pools during the epidemic season.
14. Avoid swimming with certain skin diseases; such as various types of ringworm, allergic skin diseases, etc., not only induce urticaria, contact dermatitis, but also easily aggravate the disease.
15. Avoid swimming after drinking; the large consumption of glucose stored in the body will cause hypoglycemia after drinking and swimming. In addition, alcohol can inhibit the normal physiological function of the liver, hinder the conversion and storage of glucose in the body, and cause accidents.
16. Avoid neglecting post-swimming hygiene; after swimming, wipe off the scale on your body with a soft dry towel, drop chloramphenicol or boric acid eye drops, and blow out nasal secretions. If water enters the ear, the water can be drained by using the ‘same side jump’. After that, do some relaxation gymnastics and body massage or take a nap in the sun for 15-20 minutes to avoid muscle stiffness and fatigue.