What are the benefits of swimming for your health? Swimming is a very healthy aerobic exercise, which is not only helpful for losing weight, burning fat and shaping a beautiful body curve, but also can exercise the whole body. Let's share the benefits of swimming with you.

What are the benefits of swimming to the body 1 first shape the muscle lines.

Swimming is a very good exercise to lose weight. Swimming needs the cooperation of all muscles, so all muscles can be exercised.

Second, improve bone quality.

Swimming can improve bones, which has been proved by professional project research. Therefore, if you want to have healthier bones, you might as well choose swimming.

Third, improve the flexibility of the body

During swimming, athletes need to stretch, curl up and turn around. It can be seen that the swimming effect can only be achieved by the continuous cooperation of all parts of the body. First, the pedal can be pushed forward, and in order to maintain the balance of the body, it is necessary to cooperate with both arms. Therefore, office workers who often work in the office may wish to try more, which can increase the flexibility of the body.

Fourth, reduce the risk of inflammation.

Swimming helps to strengthen myocardial function and improve cardiovascular health. Some related studies have concluded that aerobic exercise helps to reduce the risk of inflammation, so it helps to prevent the occurrence of cardiac atherosclerosis. Once the risk of inflammation in the body is reduced, it also helps to improve other diseases, with many benefits.

Five, burning fat to lose weight

Swimming is the best exercise to lose weight. Generally speaking, after swimming for ten minutes, breaststroke can burn about 60 calories, backstroke can burn 80 calories, freestyle can burn about 100 calories, and butterfly can burn more fat, which are unmatched by other sports.

Sixth, relieve exercise asthma.

When swimming, people can breathe more humid air, so the respiratory function can be improved, so swimming can relieve asthma symptoms and fundamentally improve the health of the lungs.

Seven, relieve stress and depression

Endorphins are hormones that make people feel very good and can relieve people's mood. Swimming can effectively stimulate the secretion of endorphins, relax people's body and mind while exercising, and combine regular breathing to calm people down and become more focused.

Matters needing attention to ensure swimming safety cannot be less.

-Physical examination

When swimming, the human body consumes more physical strength than usual, so people with heart disease, liver disease and kidney disease are not suitable for swimming. People with pink eye and infectious skin diseases should also pay attention to avoid mutual infection.

-Warm-up exercise

Be sure to prepare and warm up before going into the water, otherwise sudden and strenuous exercise will easily cause muscle damage and other reactions, and you can do leg lifts and squats to stand.

-Don't eat immediately after swimming.

Be sure to take a break before eating after swimming, otherwise it will easily increase the burden on the stomach and lead to gastrointestinal diseases in the long run.

What are the benefits of swimming for your health? 2. Consume fat.

Swimming is an aerobic exercise with all one's strength. Because of the high resistance of water, many people will feel very tired after swimming for a while, but in form, it can help us consume fat and strengthen muscles. When swimming, you will feel that the temperature is lower than the normal temperature, which can also promote the consumption of fat. Sticking to swimming can keep fit.

Second, enhance myocardial function.

When people swim, all kinds of organs should participate, which consumes a lot of energy, which can promote blood circulation and provide more nutrition for organs. Regular swimming can enhance our heart function. With the acceleration of blood speed, the load of the heart will increase, the beating frequency of the heart will increase, and the contractility will also increase. Long-term swimming can increase the thickness and elasticity of blood vessel wall, so swimming is of great help to the heart.

Third, strengthen resistance.

Frequent swimming can enhance our resistance, and it will consume a lot of energy when swimming. In order to balance cold and heat, the nervous system will react quickly, and Xu Jin's human metabolism will enhance the body's adaptability to the outside world and resist the cold. Therefore, people who swim regularly will not catch a cold easily, but also improve endocrine function, pituitary function and resistance.

Fourth, bodybuilding.

When a person swims, his whole body is relaxed, and his body will use the buoyancy of water to lie in the water, which will promote the all-round and coordinated development of our body and smooth muscles. Swimming can use the resistance of water to increase people's exercise intensity, which is very gentle and belongs to aerobic exercise. Muscle blocks that can't grow can exercise our bodies, and people who want to have a beautiful figure can learn to swim.

Five, skin care

Isn't it strange that swimming also has skin care function? When swimming, water washes the skin, sweat glands and fat glands, which plays an effective massage role, not only promotes blood circulation, but also makes the skin smooth and elastic. At the same time, water exercise can greatly reduce the irritation of salt in sweat to the skin.

What are the benefits of swimming for your health? The benefits of swimming in winter.

Swimming in winter can not only help our whole body's blood circulation, but also massage our body. When the skin is cold, vasoconstriction can prevent and alleviate the occurrence of arteriosclerosis, hypertension, diabetes, cardiovascular and cerebrovascular diseases in middle-aged and elderly people.

People who often swim in winter will obviously find that their bodies are stronger and have obvious anti-aging effects.

This is a good exercise to lose weight. Among all kinds of weight-loss exercises, swimming is an exercise worthy of recommendation. People who swim regularly have strong bodies, developed chest muscles and streamlined bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.

4, can improve the cold resistance and immunity. Swimming promotes metabolism, thus improving the body's ability to resist cold, thus preventing respiratory diseases.

5, can enhance the function of respiratory organs, reduce or prevent respiratory diseases that are prone to occur in winter. The density of water is 800 times higher than that of air, so people have to bear a lot of pressure when swimming. Therefore, respiratory muscles should strive to overcome the pressure of water, deepen breathing and increase vital capacity, thus enhancing their adaptability to environmental stimuli and reducing the occurrence of diseases.

Who is not suitable for swimming in winter?

Teenagers under 1 and 16 and elderly people over 70 are not suitable for winter swimming because of their special physical conditions.

2, otitis media patients can not swim, so as to avoid water entering the ear is not easy to discharge, resulting in middle ear perforation. Wear earplugs when swimming after otitis media is cured, and don't let water into your ears.

For everyone's health, people with infectious skin diseases and people with any infectious diseases are not suitable for swimming. This is to stop the spread of infectious diseases.

4. People with severe heart disease, severe hypertension, hepatitis, severe nephritis, severe gastric ulcer and other diseases are not suitable for winter swimming. In the case of physical discomfort, winter swimming may aggravate the condition.

Friends who want to swim in winter should have a thorough understanding of their bodies and should not have any sudden diseases, because the temperature can easily stimulate the body and induce some diseases. So before choosing to stick to this activity, make sure that there is no sudden illness. Swimming in winter varies from person to person, not everyone can do it. Don't swim before and after meals or after other strenuous exercise in winter.

What are the precautions for the elderly to swim?

1. Be sure to go to a special swimming place.

Old people must choose a special swimming place to swim unless they live by the sea for a long time and are very familiar with the nearby beaches. Never go to unfamiliar areas to avoid accidents. Generally, special lifesavers in specialized swimming pools will have better rescue measures in case of any emergency.

2, the time should not be too long

Young people spend too much time in the water, and the elderly don't have to be tired. The chance of catching a cold is many times higher than that of young people. Long-term soaking in water can easily lead to the onset of rheumatic osteopathy, arthritis and other diseases. Causing serious physical harm to the elderly.

3. It's best to be accompanied by family.

Although not every elderly person's physical condition is too poor to be independent, swimming is a very physical exercise and is not suitable for the elderly. If the elderly like this sport very much, it is best to take protective measures with their families.

When you are exercising, the result is not as obvious as you think. The reason may be that your muscles are tense. Then you need to do some stretching exercises before exercise to improve the softness of your body and make the exercise effect more obvious. So what is the common sense of stretching? Learn stretching with me.

Stiff body muscles will reduce the effect of our exercise, and even lead to physical injury during exercise. Therefore, it is best to do some stretching exercises before exercise.

stretching

Stretching is a fitness method, including active stretching and passive stretching. The so-called active stretching means that the action is mainly kept in a specific position by the strength of contracting muscles, rather than other external forces.

So active stretching is also called static-active stretching. The advantage of active stretching is that it can increase the flexibility of action and the strength of muscle contraction. For example, standing on one leg, lifting the other leg and keeping this posture still is a very standard active stretching.

When doing active stretching exercise, it should be noted that it is difficult for our bodies to maintain the active stretching posture. Therefore, it is generally enough to keep the active stretching posture 10 second.

The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. For example, lift your legs and then keep a certain posture with the help of your hands, or put them on the steps to keep a certain posture. Passive stretching is a kind of slow relaxation stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.

Action essentials

If you still can't get the effect you want after fitness, then you may have a problem with muscle tension. A celebrity personal fitness trainer in Los Angeles said, "If one muscle group is as stiff as your quadriceps, it will affect the function of other muscles, such as gluteus maximus."

The result of muscle stiffness is a decline in exercise effect and even the risk of injury. However, according to the latest research, stretching before training is more likely to cause injuries. You should do jogging and other exercises for five to ten minutes to warm up. Traditional stretching exercise is to bend the body and keep it for a long time, which is not the best choice to increase flexibility.

The coach invented an exercise method, using the technique of action decomposition. When you stretch your muscles, you are also contracting muscles elsewhere. This can improve the flexibility of the body.

First of all, active pigeons

Exercise area, piriformis-a muscle of the hip.

Start with push-ups and put your hands on the ground. Lift your left knee close to your shoulder and your ankle on your right hip. Support your body with your forearm, put your right foot down and put your foot on your back. Hold your head high and keep your eyes on the ground; If you are flexible enough, you can lower your chest to the ground and put your hands straight in front of you.

Contraction of abdomen, tightening of pelvic floor muscles, affecting gluteus maximus. At the same time, the toes bend to the ground and the heels press down hard. Do the left and right feet five times, and relax your knees at intervals.

Second, the C-curve.

Exercise area, lower back

The main training part of this movement is mainly the lower part of the back. Kneeling on the ground, legs on the ground, about 30 cm away from the hips. Elbows outward, hands crossed, placed under the foot fossa, the body leans back slightly, making the pelvic floor muscles exert strength. At the same time, bow your head and abdomen, and bend your back.

4. Exercise intensity should be strictly controlled.

Due to the special body structure of the elderly, the flexibility of the body is not enough, and many elderly people have many chronic diseases. Therefore, no matter what exercise you do, you must pay attention to controlling the intensity of exercise, paying attention to practical results, paying attention to science, and making reasonable arrangements according to your physical condition. Old people should relax when swimming, and don't dive or hold their breath, so as to avoid the increase of lung pressure and increase the burden on the heart and accidents.

Remember to do warm-up exercises before swimming.

Whether swimming or other fitness exercises, it is necessary to warm up, especially for the elderly. Because warm-up exercise can open your body and adjust it to a state ready for swimming, which can prevent you from having cramps and other abnormal situations when swimming.

If you are hungry or full, don't swim.

The physical problems of the elderly are much more serious than those of the young. Swimming with an empty stomach is prone to hypoglycemia; Oversaturated swimming not only affects gastrointestinal blood supply, but also causes acute abdomen due to increased abdominal pressure. So it is best to swim between one hour and two hours after meals. At this time, the body is in the best condition and it is easier to play the role of exercise.

7. Pay attention to sun protection

Pay attention to sun protection when swimming and try to avoid high temperature periods. Prolonged exposure can lead to sunburn or acute dermatitis. It is best to swim at sunset in the evening, apply waterproof sunscreen, try to rest in the shade after landing, or protect your skin with a bath towel.

8. Rinse your mouth as much as possible after swimming.

When swimming, the water in the swimming pool often enters the mouth, and some bacteria also enter. If you don't clean your mouth in time after swimming and eat directly, bacteria will enter the gastrointestinal tract. In addition, hypochlorous acid and perchloric acid contained in the disinfectant of swimming pool have corrosive effect on the enamel of teeth, which is easy to cause dental diseases.

9. Wash your skin and hair carefully after swimming.

After swimming, germs are easy to remain on the skin, and swimming pools are often disinfected with chlorine-containing preparations, which is easy to irritate the skin. Therefore, it is best to take a bath with nourishing shower gel after swimming. Don't be too hasty in cleaning your hair Hair is easy to harbor germs after soaking. Chlorine preparation in the pool water will directly damage the dryness of hair, resulting in yellow and dry hair. Therefore, you must wash your hair carefully after swimming, and it is best to use conditioner to strengthen protection.