The benefits of swimming: First, the resistance of water-the feeling of being blocked in water is 800 times that in air. If you move at the same speed and complete the same group of actions, you will consume at least 6 times more power in water than on land. Then, water sports will get twice the result with half the effort. Second, the heat dissipation of water-the heat dissipation of water is far greater than that of air, which is more than 28 times that of air. Experiments show that a person who exercises in water for 20 minutes consumes the same amount of calories as a person who exercises on land with the same intensity for more than an hour. Third, the buoyancy of water-the buoyancy of water makes obese people feel relaxed when they exercise in the water, overcoming the shortcoming that they are easy to get tired when they exercise on land. It can be said that water sports are the most suitable sports activities for obese people. Fourth, massage skin care-because there is relatively little sweating in water, it reduces the stimulation of salt in sweat on the skin after land training. The friction and flapping of water current and waves have special massage function, which can effectively avoid and reduce skin relaxation and aging, and make skin smooth, smooth and elastic. At the same time, it can also eliminate depression and fatigue and reduce mental and physical burden. Five, lose weight-aerobic exercise in water uses the form of aerobic energy consumption, mainly glycogen fat. Therefore, with scientific nutrition diet plan, it has a very significant effect on regulating body fat metabolism and reducing body fat. 6. Weight gain-Compared with thin people, a scientific diet after water exercise can moderately increase subcutaneous fat and muscle. Due to the stimulation of heat dissipation and buoyancy pressure on the body surface, the distribution of body fat is reflexively adjusted, so that it is transferred to the subcutaneous layer, which promotes the synthesis of fat and forms a thin fat layer, making the body lines flexible and harmonious. Because of the various characteristics of water, water exercise has the strongest physical plasticity, especially leg and waist and abdomen muscles, so water muscle exercise is regarded as the most popular muscle exercise method-isokinetic exercise.