Advantages And Disadvantages Of Swimming Exercise Several Times A Week Proper Swimming Precautions

Abstract: many people like swimming. What are the advantages and disadvantages of swimming? Swimming can build muscle lines and enhance muscle strength. People can strengthen their muscles by swimming. Running can improve the strength of people’s legs, while swimming requires the coordination of muscles in all parts of the body, so the muscles of the whole body can be exercised. But swimming also has its disadvantages. For example, the sanitation of swimming pools is easy to cause infectious diseases. In addition, swimming exercise should also pay attention to matters, generally three times a week is OK. Let’s take a look at the relevant knowledge of swimming< H5>

benefits of swimming

1. Swimming can enhance myocardial function

when people exercise in water, all organs participate in it, which consumes more energy and accelerates blood circulation, so as to supply more nutrients to the moving organs. The acceleration of blood speed will increase the load of the heart, make its beating frequency faster and its contraction strong and powerful. People who often swim have excellent heart function. When swimming, the function of water makes the blood of limbs easy to flow back to the heart, so that the heart rate increases. Long term swimming will obviously increase the cardiac motility, contract forcefully, increase the thickness and elasticity of blood vessel wall, and increase the blood output per stroke. Therefore, swimming can exercise a strong and powerful heart

2. Swimming can enhance resistance

the water temperature of the swimming pool is usually 26 ¡ã C to 28 ¡ã C. soaking in water can 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 cold and heat balance, the nervous system will react quickly to accelerate the metabolism of the human body, enhance the adaptability of the human body to the outside world and resist the cold. People who often take part in winter swimming are not easy to catch cold due to the improvement of temperature regulation function. They can also improve the endocrine function of the human body and increase the pituitary function, so as to improve their resistance and immunity to diseases

3. Swimming can help burn fat and reduce weight

when swimming, the body is directly immersed in water. Water not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more heat. Just like a freshly boiled egg, the cooling rate in the air is far less than that in cold water. Experiments have proved that: the heat consumed by running in a standard swimming pool for 20 minutes is equivalent to one hour on land at the same speed, and the heat consumed by staying in 14 ¡æ water for one minute is as high as 100 kcal, which is equivalent to the heat emitted in the air at the same temperature for one hour. It can be seen that many people who want to lose weight will get twice the result with half the effort if they exercise in the water. Therefore, swimming is one of the most effective sports to keep fit

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, relax and stretch the whole body, so that the body can develop comprehensively, symmetrically and harmoniously, and make the muscle lines smooth. Water sports reduce the impact of the ground on the bones during ground sports, reduce the probability of bone aging, and make the bone joints not easy to deform. The resistance of water can increase people’s exercise intensity, but this intensity is different from the equipment training on land. It is very soft, and the training intensity can be easily controlled within the aerobic area. It will not grow very stiff muscle blocks, which can make the lines of the whole body smooth and beautiful

5. Swimming can help relieve stress and depression

endorphin is a feel good hormone that can improve people’s mood, while swimming can effectively stimulate the secretion of endorphins and help people relieve the pressure of daily work and life; In addition, swimming, like yoga, can make people fully relax their bodies. If it is combined with regular deep breathing, the effect will be better. At the same time, swimming can also make people calm down, eliminate external interference and become more focused, which naturally reduces the degree of tension and depression. Related studies have confirmed that swimming can also help restore brain function damaged by stress through a process called hippocampal nerve regeneration. So, if you feel out of shape one day, you might as well put on your swimsuit and jump into the pool to release your emotions

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6. Swimming can improve skin quality

when swimming, water washes the skin, sweat glands and fat glands, which plays a good massage role, promotes blood circulation and makes the skin smooth and elastic. In addition, when exercising in water, it greatly reduces the stimulation of salt in sweat to the skin

7. Swimming can shape muscle lines

people can enhance the strength of their muscles through swimming. Running can improve the strength of people’s legs, while swimming requires the coordination of muscles in all parts of the body, so the muscles of the whole body can be exercised. The basic swimming actions include pushing the legs backward, pulling the water with both arms, stretching and contracting the back, and tightening the abdomen to increase the strength of the legs and maintain the stability of the hips. These basic swimming actions make every muscle of the whole body high, which not only enhances the strength, but also avoids the possible consequences of uneven muscles caused by instrument movement

8. Swimming can improve bone

once upon a time, many people scoffed at the idea that “swimming can improve bone”. After all, it seems that only weight training can achieve this goal. However, a study published in the Journal of Applied Physiology supports this idea. Due to some moral disputes over direct bone examination of human body, the researchers used mice as research objects and divided them into three groups: running group, swimming group and control group (no exercise). Studies have shown that running is the best way to improve bone mineral density, while compared with the control group, the swimming group does better in both bone mineral density and thigh bone weight. This shows that if you want to have healthier bones, swim

9. Swimming can reduce the risk of inflammation

as we all know, swimming can help enhance myocardial function and improve cardiovascular health. Relevant studies have further confirmed that aerobic exercise such as swimming can help reduce the risk of inflammation, so as to prevent heart atherosclerosis and other diseases. In addition, reducing the risk of inflammation throughout the system can also alleviate the deterioration of many other diseases, with many benefits

10. Swimming can relieve exercise-induced asthma

there is nothing worse than dyspnea during exercise! Compared with exercising in a gym with dry air or outdoors with pollen, people can breathe moist air and improve their respiratory function when swimming. Studies have confirmed that swimming can not only alleviate the symptoms of asthma, but also fundamentally improve the health of the lungs. The most typical example is park Tae Hwan, a famous swimmer in South Korea. He suffered from asthma when he was a child. Then his parents asked him to practice swimming to help alleviate his symptoms. As a result, not only did his asthma disappear, but also he became the Olympic champion. What a killing two birds with one stone

11. Swimming can make people smarter

sports can improve people’s mental state, but can swimming really make people smarter? Researchers from Australia studied a group of children who participated in swimming training courses, and another group of children who did not learn swimming as the control group. The results showed that the children who often swam were faster and better than the control group in mastering language, learning to ride a bike, building self-confidence and physical development. In addition, because swimming needs to repeatedly calculate the distance, people who often swim are also better at arithmetic

12. Swimming can prolong life

everyone knows that exercise can improve health and prolong life, but the research further confirms that swimming does the best in these two aspects. Researchers from the University of Southern California followed 40547 men aged 20-90 for 32 years. The results showed that the mortality of men with swimming habits was nearly half lower than that of men who ran, walked or did not exercise often. It can be seen that swimming is definitely a good recipe for longevity

Disadvantages of swimming

1. It is easy to suffer from infectious diseases

due to the large number of people in the swimming pool, there will also be a large number of infectious disease bacteria in the water. People with poor immunity will be easily infected if they stay in the water for too long

2. Cause cramps

swimming during the time will cause muscle strain and cramps. In serious cases, drowning may occur, which is also a major disadvantage of swimming

Of course, as long as we swim reasonably, it will bring us more benefits than disadvantages. Therefore, when swimming, you should pay attention to various possible problems

Swimming exercise several times a week is appropriate

Professional swimmers are trained with high intensity every day. They only have a rest on Sunday. Generally, it is OK for non professionals to do it 2-3 times a week. If you want to lose weight, you have to ensure the amount of exercise. For example, you should take 1.5 hours every time

Swimming skills

1. To learn the full immersion freestyle, you must first find the dessert position