1, improve cardiovascular function.
Increased heart burden during swimming can enhance the function of cardiovascular system and prevent arteriosclerosis and heart disease. Long-term swimming will obviously increase the activity of the heart, contract strongly, increase the thickness and elasticity of the blood vessel wall, and increase the stroke output. Swimming can develop the myocardium and increase the blood output of the heart. It can provide huge energy reserves for those who engage in a lot of sports, including heavy manual workers.
2, contribute to blood circulation
When the skin meets water and is cold, the blood vessels contract sharply, so that a large amount of peripheral blood enters the human heart and deep tissues, and the visceral blood vessels expand. When coming ashore from the water, the blood vessels in the skin dilate and a large amount of blood flows from the internal organs to the epidermis. This contraction is vascular movement.
3. Burn fat to lose weight
When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more heat. Experiments show that the heat consumed by people running in a standard swimming pool for 20 minutes is equivalent to running at the same speed 1 hour on land, and the heat consumed by staying in 100 minutes is as high as 100 kcal, which is equivalent to the heat released by air at the same temperature 1 hour.
It can be seen that water sports make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective fitness exercises.
4, improve the flexibility of the body
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful.
5. Relieve stress and depression
Endorphin is a kind of feel-good hormone, which 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. Besides, swimming can make people fully relax like yoga. If combined with regular deep breathing, the effect will be better. At the same time, swimming can calm people down, eliminate external interference, become more focused, and naturally reduce people's tension and depression.
6. Improve skin quality
When people swim, the water washes away 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 irritation of salt in sweat to the skin.
7. Reduce the risk of inflammation
As we all know, swimming helps to enhance myocardial function and improve cardiovascular health. Related research further confirms that aerobic exercise such as swimming helps to reduce the risk of inflammation, thus preventing diseases such as cardiac atherosclerosis caused by it. In addition, reducing the inflammatory risk of the whole system can also alleviate the deterioration of many other diseases, with many benefits.
8. Relieve exercise-induced asthma
Nothing is more sad than breathing difficulties during exercise! Compared with the gym with dry air or outdoor exercise full of pollen, people can breathe humid air and improve their respiratory function when swimming. Studies have confirmed that swimming can not only relieve asthma symptoms, but also fundamentally improve lung health.
9, beneficial to cardiovascular and cerebrovascular health
Swimming is an aerobic exercise, which can stimulate the heartbeat and is the best exercise for the myocardium. When swimming, the skin and blood vessels contract, so that a large amount of peripheral blood enters the human heart and deep tissues, and the visceral blood vessels expand, which has a greater impact on the blood flow in the lumen than usual. Dreams can significantly improve the elasticity of blood vessel walls. Therefore, swimming can help prevent some cardiovascular diseases. In addition, swimming can also enhance the strength of respiratory muscles and improve lung ventilation function.
10, exercise joints
After middle age, our cartilage will gradually degenerate, and after constant friction, it is prone to inflammation and eventually evolve into various joint diseases, such as common osteoarthritis. Then if middle-aged and elderly people insist on swimming, they can relax their joints, reduce load and friction, and let them rest. Associate Professor Wang Jian believes that swimming can alleviate the inflammatory reaction to a certain extent, and the function of joints can be well restored.
Second, the best swimming time
The best time of the day is 7: 00 am, 3: 00 pm and 8: 00 pm, and the physical ability changes day and night. Every day from 7: 00 to 12, from 14 to 15, the speed, strength and endurance of muscles are in a relatively optimal state. If you do swimming exercise during this time, the effect will be better.
Three. Precautions for swimming
1. Don't swim alone, even in a very safe swimming pool. Children should swim with adults.
2. Be fully prepared before entering the water. If you don't do enough warm-up, you suddenly jump into the water. Stimulated by the temperature of supercooled water, the blood vessels of skin and muscle contract a lot, and the blood flow decreases and slows down, which can not meet the needs of muscle activity and will cause cramps.
The ideal water temperature for swimming is 27 degrees Celsius. Generally speaking, the swimming time should not exceed 1.5-2 hours. If you enter the water for too long, your skin will get goose bumps and chills, so you should leave the water in time.
4, lack of sleep, physical fatigue, or emotional excitement, or staying in the water for too long, excessive energy consumption in the body, leading to muscle fatigue, will also cause cramps, are not suitable for swimming.
5. Choose auxiliary equipment with guaranteed quality, such as lifebuoys. It is dangerous to use a leaking lifebuoy.
6. Don't swim before and after meals. Swimming on an empty stomach will affect appetite and digestive function, and there will be accidents such as dizziness and fatigue during swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain. Don't swim for 45-60 minutes after meals.
7. When swimming in the sea, you must know the tide. Always swim parallel to the coastline. Pay attention to other ships in the same sea area.
8. If you have a cramp in the water, don't panic. You can take a breath first, then stand at the bottom of the water and massage the cramped part with your hands, and try to tilt your feet upwards, and you can gradually return to normal. If it doesn't get better, you can try to float on the water and swim slowly back to the shore with your arms. If you are not sure to swim back to the shore, you should call for help as soon as possible.