What is the heart rate control range when swimming?
Everyone's health and physical condition are different, and the aerobic heart rate range of fitness exercise will also vary from person to person and from time to time. Generally speaking, the reasonable exercise load that can strengthen the body is between 65% and 85% of the maximum exercise heart rate. In addition, the specific exercise heart rate will be different according to the different exercise intensity. The exercise heart rate of moderate and low intensity is between 1 10- 140 beats/min, and the exercise heart rate of intense intensity is 140.
Is the swimming shaping effect obvious
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. The training intensity is easily controlled within the aerobic range, so that stiff muscle blocks will not grow and the whole body lines will be smooth and beautiful.
Benefits of swimming 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. Like a boiled egg, the cooling rate in air is far less than that in cold water. Experiments show that the heat consumed by a person swimming in a standard swimming pool for 20 minutes is equivalent to swimming on land at the same speed 1 hour, and staying in water with 100 minutes is as high as 100 kcal, which is equivalent to being in air with the same temperature. In addition, swimming diet can avoid sports injuries of lower limbs and waist. When you exercise on land to lose weight, your body (especially lower limbs and waist) will bear great gravity load because of the heavier weight of obese people, which will reduce your exercise ability and make you tired easily, thus greatly reducing your interest in losing weight and damaging the joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury. It can be seen that water sports make many people who want to lose weight get twice the result with half the effort. Therefore, swimming is one of the most effective aerobic exercises to keep healthy.
Can swimming enhance resistance?
The water temperature in the swimming pool is often 26 to 28 degrees, so soaking in water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, the nervous system reacts quickly, accelerating the metabolism of the human body, enhancing the adaptability of the human body to the outside world and resisting the cold. People who often take part in winter swimming are not easy to catch a cold because of the improvement of body temperature regulation function, and can also improve the endocrine function of human body and increase the function of pituitary gland, thus improving the resistance and immunity to diseases.