What Are The Benefits Of Persisting In Swimming To The Body

Abstract: what are the benefits of swimming? Swimming can be said to be a very healthy sport, because the buoyancy of the water supports the body, which can reduce the wear of the joints of the body. In addition, swimming can also shape and lose weight, build self-confidence, make people smarter, help improve the flexibility and flexibility of the body, shape muscle lines, enhance muscle strength, help enhance myocardial function and improve cardiovascular health. Here are the benefits and precautions of swimming< p> what are the benefits of swimming

1. Improve the function of the cardiovascular system

the cardiovascular system includes the well-known heart, lungs, and blood vessels responsible for transporting inhaled oxygen to muscle cells. Swimming requires more energy to overcome the resistance of water, so as to speed up the heart rate and increase the cardiac output. By persisting in long-term swimming exercise, the heart volume increases in a sporty way, the myocardial contraction is strong, the quiet heart rate slows down, the stroke output increases, the blood vessel wall thickens, the elasticity increases, and the efficiency of the cardiovascular system is improved

in addition, when swimming, the human body is in the supine position, and the pressure of water on the skin forms a massage effect. Therefore, it is easier for the blood of limbs, especially lower limbs, to flow back to the heart than when standing upright on land. Moreover, the resistance of water makes it difficult for muscles to exert explosive force as on land. These characteristics are very suitable for middle-aged and elderly people to exercise, which can not only enhance their physique, but also prevent accidents due to too intense exercise

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II. Improving the function of the respiratory system

one of the main features of water is that it is difficult to compress. 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 novice swimmers have difficulty breathing in the water. As the pressure on the chest and abdomen increases in the water, this forces the respiratory muscles to breathe with greater force. Therefore, regular swimming can increase the strength of respiratory muscles and improve the function of respiratory system. The most obvious example is the value of vital capacity. The vital capacity of swimmers can reach 4000 to 6000 ml, or even 7000 ml, while the average person has only 3000 to 4000 ml

III. improve the ability of muscle system

swimming is a whole-body exercise, which can involve more muscle groups than other athletes in metabolic energy supply

although swimming can not build strong and bulging muscles, it can improve the strength and coordination of many muscles, especially the muscles of trunk, shoulder strap and upper limbs. Because swimming in water needs to overcome great resistance, and swimming is a periodic exercise, long-term exercise can improve muscle strength, speed, endurance and joint flexibility

swimming also has a great advantage, that is, the improvement of flexibility. This enables people to continue swimming when they are unable to engage in other sports activities due to age restrictions. Due to the wide range of physical activities during swimming, people who regularly swim will become more flexible and soft. Moreover, the correct swimming technique requires the muscles to stretch before contracting and exerting force, which is conducive to continuously improving flexibility and strength

IV. make the proportion of body composition more reasonable, so as to create a healthy body shape

if you often watch swimming competitions, you will be envious of the rounded, slender and appropriately proportioned muscles and healthy body of swimmers. Because of the influence of muscle working mode, swimmers generally have a slender body, wide shoulders, flexible waist and symmetrical body shape. Some people may say that I want to lose weight by swimming. Why is it ineffective? In fact, if you want to lose weight through exercise, you must reach a certain intensity, persist for enough time, and persevere. If you only go to the swimming pool for a leisurely swim after three days of fishing and two days of net drying, of course, it won’t have any effect. The same goes for running, cycling, or any other exercise in this way

v. improve the mechanism of body temperature regulation

because the temperature of water is generally lower than the temperature, and the thermal conductivity of water is dozens of times stronger than that of air, people lose heat in water much faster than in air. Regular swimming can improve the ability to regulate body temperature, so as to be more able to withstand changes in external temperature. Winter swimming, in particular, has a particularly significant improvement in this regard

VI. disease prevention, treatment and rehabilitation

due to the stimulation of cold water, long-term swimming exercise can enhance the body’s ability to resist the cold and adapt to the environment, prevent colds and other diseases, and make the body stronger and stronger. Because the body lies flat during swimming, plus the effect of buoyancy, the spine can be fully extended. Swimming can also be used as a sports 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 is adopted, the legs and feet are overloaded due to gravity, which is easy to cause injury. At this time, swimming is a good alternative to exercise

precautions for safe swimming

I. avoid swimming before and after meals: fasting swimming will affect appetite and digestive function, and will also cause dizziness and fatigue during swimming; Swimming with full stomach will also affect digestive function, and also produce stomach spasm, even vomiting and abdominal pain

2. Avoid swimming after strenuous exercise: swimming immediately after strenuous exercise will increase the burden on the heart; The sharp drop of body temperature will weaken the resistance and cause colds, pharyngitis, etc

III. avoid swimming during menstruation: when swimming during menstruation, germs are easy to enter the uterus, fallopian tubes and other places, resulting in infection, irregular menstruation, excessive menstruation and prolonged menstruation

IV. do not swim in unfamiliar waters: when swimming in natural waters, do not rush into the water. It is not suitable to swim around the water area or under the water in case of complex conditions, so as to avoid accidents

v. avoid long-term exposure to the sun and swimming: long-term exposure will produce sunburn, or cause acute dermatitis, also known as sunburn. In order to prevent sunburn, it is best to use an umbrella for shading after landing, or take a rest in a shady place, or use a bath towel to protect your skin, or apply sunscreen to the exposed parts of your body

VI. avoid swimming without preparatory activities: the water temperature is usually lower than the body temperature. Therefore, preparatory activities must be done before launching, otherwise it is easy to cause physical discomfort

VII. Avoid eating immediately after swimming: take a rest after swimming, otherwise it will suddenly increase the burden on the gastrointestinal tract, and it is easy to cause gastrointestinal diseases for a long time

VIII. Avoid swimming too long: the skin generally has three response periods to cold stimulation. Phase I: after entering the water, the skin blood vessels contract and the skin turns pale due to cold stimulation. Phase II: after staying in the water for a certain time, the blood flow on the body surface expands, the skin turns pale to light red, and the skin turns warm from cold. Phase III: if you stay too long, your body temperature is greater than the fever, and your skin appears goose bumps and chills. This is a taboo period for summer travel. You should get out of the water in time. The duration of swimming should generally not exceed 1.5 to 2 hours

IX. avoid swimming with a history of epilepsy: whether it is a major seizure or a minor seizure, the consciousness is out of control at the moment of onset. If it is suddenly induced during swimming, it is inevitable that it will be “destroyed”

X. avoid swimming in patients with hypertension: especially in patients with intractable hypertension, it is difficult to control drugs, and swimming has the potential risk of inducing stroke, which should be absolutely avoided

Xi. Avoid swimming for patients with heart disease: for patients with congenital heart disease, serious coronary heart disease, rheumatic valve disease, severe arrhythmia, etc., they should “stay away from swimming”

12. Avoid swimming with otitis media: whether it is chronic or acute otitis media, if water enters the inflamed middle ear, it will be “icing on the cake”, aggravating the condition and even causing intracranial infection

XIII. Avoid swimming with acute conjunctivitis: the disease virus, especially in the swimming pool, is surprisingly fast and wide in scope. Even healthy people should avoid swimming in the swimming pool during the epidemic season of the disease

XIV. Avoid swimming for some skin diseases; Such as various types of ringworm, allergic skin diseases, not only induce urticaria, contact dermatitis, but also easy to aggravate the condition

15. Swimming after drinking; A large amount of glucose stored in the body after drinking and swimming will lead to hypoglycemia. In addition, alcohol can inhibit the normal physiological function of the liver, hinder the transformation and storage of glucose in the body, and thus cause accidents

XVI. Do not neglect the hygiene after swimming; After swimming, you should immediately wipe off the scale with a soft dry towel, drop chloromycetes or boric acid eye drops, and blow out nasal secretions. If there is water in the ear, the water can be discharged by “jumping on the same side”. After that, do some relaxation exercises and body massage or take a nap in the sun for 15-20 minutes to avoid muscle stiffness and fatigue

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