Matters needing attention in learning swimming for the elderly
1, which has certain requirements for middle-aged and elderly people who are beginners in swimming. They must have a comprehensive physical examination before taking part in swimming exercise. Only those who pass the physical examination can take part in this sport. Never take any chances. Have a physical examination in advance and listen to the doctor's advice on whether you can swim.
2. Old people tend to get tired when they stay in the water for too long, and 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.
3. Before entering the water, be sure to make preparations to avoid cramps. It is especially important for the elderly to do warm-up exercises before swimming. Warm-up exercise can open your body and adjust to the state of being ready to swim, which can prevent you from cramping and other abnormal situations when swimming.
4. Middle-aged and elderly people who are beginners in swimming should get the doctor's consent, starting from summer. Summer temperature and water temperature are easily accepted and adapted by middle-aged and elderly people. At the beginning, you can choose to go into the water when the temperature is high in the day, and you can swim in the morning after you get used to it.
5. Old people swimming Unless they live by the sea for a long time and are very familiar with the nearby beaches, they must choose a special swimming place to swim, and never run to unfamiliar areas to avoid accidents. Generally, special lifesavers in specialized swimming pools will have better rescue measures in case of any emergency.
6. Safety is the most important thing for the old people who are just learning to swim. In order to ensure safety, it is best to be accompanied or take swimming lessons. Although not every elderly person's physical condition is too poor to be independent, swimming is a very physical exercise, which is not suitable for the elderly. If the elderly like this sport very much, it is best to take protective measures with their families.
7. When swimming, the amount of exercise should not be too large and the speed should not be too fast. The most suitable distance of 20-45 minutes is: 500-600 meters for the elderly aged 60-70, and 300-400 meters for the elderly aged over 70.
8. The journey should not be too long, no more than 500 meters at a time. Swim slowly, breathe evenly, and adapt your posture to your habits. If you swim in the river, you must not enter the rapids and eddies.
9. If you are swimming in an indoor swimming pool, you must pay attention. After entering the swimming pool, you should pay attention to prevent dizziness and shock due to the large temperature difference between indoor and outdoor, and don't rush into the water. When you sweat, you should dry yourself before swimming.
10, don't swim too fast at once, your body can't bear it, the swimming speed should be changed from slow to fast, and the exercise intensity should be gradually improved. And when swimming, you must do what you can, usually for 30-50 minutes at a time. Too long time causes excessive fatigue, and it is also prone to various accidents.
1 1, dry your body in time after swimming ashore, because the elderly have weak resistance, so don't stay in the wind to avoid catching a cold.
12, many elderly people like to sunbathe after swimming, so if you want to sunbathe after swimming, please choose10-1/and 3-4 pm, and be sure to apply sunscreen. Avoid ultraviolet sunburn.
The benefits of learning to swim for the elderly
The most effective exercise for longevity
Swimming can not only enjoy pleasant coolness, but also add a lot of fun. Really? The research on the reasons proves that swimming is the most effective exercise for longevity.
The British "International Journal of Water Sports Research and Education" pointed out that swimming can enhance heart and lung function, increase bone density, especially help people develop good posture and reduce joint pain. Such healthy and safe exercise can become a lifelong fitness plan.
Needless to say, after learning to swim for a while, you will find it easy to climb several floors. More importantly, swimming can also make people happy. Being in the swimming pool, the blue water and comfortable environment will let us escape from the intense work and be released.
You can learn breaststroke, open the water with your palm and kick it. This process can not only help you vent your work pressure, but also bring you a sense of gain by moving forward quickly. You can also learn backstroke. A skilled veteran can even lie on the surface of the water, close his eyes and slowly recuperate and enjoy the peace brought by the water. You can also choose to hold your breath and dive underwater, and an environment you have never seen before will appear beside you. This is really a wonderful sport.
It seems that no matter from the fitness effect or fitness experience, longevity exercise is really deserved. On a hot summer day, put on a bathing suit and come to the swimming pool. Imagine that you are still a child, invite three or five companions, boldly jump into the swimming pool, surf at will and play happily. You will find that fitness is not a completely boring thing.
Running in water doesn't hurt your knees.
Walking step by step in a waist-deep pool, feeling the resistance of water, can feel a completely different feeling from walking on land. You can practice lower limb movements and swing arms in the water at first. If you are familiar with it, you can increase the range of movements, such as walking, walking backwards, running and running in small steps.
Water fitness makes good use of the buoyancy of water to reduce the burden of gravity on the body. For example, running on land bears an impact force equivalent to four times the weight of the knee, while running in water can not only avoid knee injury, but also achieve the same exercise intensity. Overweight people can practice in the water to achieve the purpose of fitness.
The consumption of bicycles in water is 20 times.
Water Spinning is a popular water fitness program in North America. A stationary bicycle is semi-submerged in water for the exerciser to step on. Using the heat dissipation and fluidity of water, it is more interesting to rotate in water and has better effect on burning leg and hip fat. Therefore, for people who want to lose weight in lower limbs, water spinning wheel is a good choice for fitness in summer.
Moreover, because the thermal conductivity of water is more than 20 times that of air, even if the human body does not move in water, it will consume a lot of heat. Studies have shown that exercising in water with the same intensity for 20 minutes consumes more calories than exercising on land 1 hour, and can soon achieve fitness effects.
Shape and moisturize the skin in water.
If you want to shape, underwater aerobics is also more interesting and effective. Including equipment, yoga, water aerobics and other physical exercises, but these exercises are not simply transplanted into the water. For example, the equipment practice in water mainly uses the resistance of water, with the help of empty water bottles, small buckets and balance rings, which can have a significant effect on the shaping of chest, waist and buttocks. On the basis of traditional yoga, water yoga also adds camel style, horse racing style, etc., making full use of water resistance to protect from injury during practice, thus reducing the physical injury and pain that may be caused by traditional yoga practice.
When you exercise on land, you often forget abdominal breathing. However, when exercising in water, due to the pressure of water, the human body will be forced to change from chest breathing to abdominal breathing, thus strengthening the respiratory muscles and increasing the vital capacity.
Moreover, when moving in water, the temperature, pressure and resistance of water, as well as the flapping of water current and waves, can stimulate the skin, improve the blood circulation on the body surface, keep the skin moist and elastic, and delay aging, which is the first choice for women who love beauty. skill
The water temperature of fitness in water should not be too cold, and the optimum temperature is 29~30℃. The best exercise time is one hour before or after meals, and exercise 2~3 times a week for 30~45 minutes each time.
Don't take a hot bath or steam bath immediately after exercise, because this will further concentrate the circulating blood on the periphery of the body, leading to lower blood pressure and even syncope. General exercise 15 minutes, and then take a shower after the physical state is relatively stable.
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