Nowadays, due to the accelerated pace of life and the increasing pressure of life, many people's bodies are in a sub-health state. People in poor health must pay more attention, adjust their daily routine, relax, don't be too stressed, don't stay up late, and the most important thing is to exercise regularly. People often use running and swimming as exercise methods, so which of these two different exercise methods is more beneficial to health?
Swimming is a sport that many people like, especially in summer, which not only cleans the water but also plays a role in fitness.
1 is beneficial to health, mainly the improvement of cardiopulmonary function, that is, the improvement of endurance and vital capacity. Of course, the direct result is the improvement of personal physical fitness.
2. Children's swimming is more conducive to growing taller. This is because the role of buoyancy in water is greatly reduced by their own gravity, which is not oppressed by gravity and is more conducive to physical growth.
It is very important that swimming is good for your health. Many men and women around us started swimming at this point. Women lose weight and men keep fit. This is because water can resist pressure, consume fat and strengthen muscles, and because the water temperature is colder than normal temperature, it consumes more calories and fat.
Swimming is very helpful for the recovery of some physical injuries, and it is also because of the buoyancy and pressure of water. Many other athletes use water sports to recover from injuries and strengthen their exercise, such as Yao Ming.
5. There is also swimming to make the figure more symmetrical, and the lines look better than equipment fitness. Look at the figure of swimmers from all over the world. It's called perfection.
Swimming is not only a good way for healthy people to exercise, but also an ideal means for patients to treat various chronic diseases. Doctors point out that swimming is a whole-body exercise. Because water has buoyancy, it doesn't consume physical strength like ground exercise, and it is especially suitable for patients with chronic diseases. So what are the diseases?
1. Chronic respiratory diseases
Take part in swimming activities regularly, so that the respiratory muscles such as pectoral muscle, diaphragm muscle and intercostal muscle can be exercised, thus improving the ventilation function of the lungs and improving the respiratory efficiency; When swimming, the chest is in the water. Because of the pressure of water on the chest, it is necessary to overcome the pressure of water on the chest when inhaling, and it is beneficial for gas to be discharged from the lungs when exhaling. This can exercise the elasticity of alveoli and strengthen the elasticity of alveoli.
? 2. cardiovascular disease
Huizao, also known as Ruoqiang jujube, is very sweet and is famous for its good taste among Xinjiang specialties. The fruit of Zizyphus jujuba is medium-sized, oblong-conical, orange-red and small in stone. The core and pulp should not only overcome the friction caused by blood running in blood vessels, but also overcome the gravity of blood, which increases the difficulty of "pumping" blood and makes the heart have to consume twice as much energy to promote its premature aging. When moving horizontally, the human body can keep the consistency of gravity and the balance of blood circulation distribution in all parts, thus reducing the burden on the heart and achieving the goal of health and longevity. There are many ways of horizontal exercise, among which swimming is the best.
3. Obesity
When swimming, water consumes more energy than land because its density and heat transfer are greater than air. The test shows that the heat released by staying in water at 12℃ for 4 minutes is equivalent to the heat released by staying on land at the same temperature at 1 hour. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat. Therefore, swimming is one of the effective ways to lose weight. Studies have proved that if obese people keep swimming for 30 minutes every day without increasing their diet, they will soon lose the accumulated fat in their bodies and look healthy.
? 4. Arthritis
When people are in water, swimmers don't need to support their weight with their legs because of the buoyancy effect of water on human body. The main joints are in a relaxed state and can flex and stretch freely. If they keep exercising for a long time, the effect is remarkable.
5. neurasthenia
Swimming can increase the excitability of cerebral cortex and enhance command function. Because of the friction and impact of water and waves on the body, it forms a special "massage" for the human body, which relaxes the muscles and nerves of the whole body. Therefore, some people who often suffer from insomnia, forgetfulness, depression and neurasthenia when swimming also have a good effect.
When you keep running, these things start to change:
1, gastrointestinal.
Long-distance running makes people full of optimism, which helps to stimulate appetite, strengthen digestive function and promote nutrient absorption. Of course, what is more enviable is how to eat without getting fat, haha.
2, muscles.
Long-term middle and long-distance running can strengthen the respiratory muscles, heart muscles, neck muscles, chest muscles, arm muscles and muscles of waist, buttocks, thighs, calves and feet, making it difficult for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide. Running can be said to be the foundation of all sports, which will have a positive impact on your participation in other sports.
3, bones.
Long-term middle and long-distance running can improve the strength of each joint and the softness of ligament; And increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Look at the old man in every marathon, and you will know how strong the bones of long-distance runners are.
4. Lung and respiratory system.
Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make the amount of ventilation larger every time and enhance lung function. Personally, I have seasonal rhinitis attacks every autumn, which is very torturous, but I haven't relapsed since I started running this year. I wonder if it matters.
5, the liver.
During a physical examination, the medical examiner called the intern to his side and said, look, this is a healthy liver with clear veins on its surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.
6. heart.
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
7. Blood.
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
8. eyes
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
9. Neck, shoulders and spine.
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
10, muscle.
People who run regularly not only look strong and elastic, but also have changes in muscle tissue, and the distribution of capillaries in a certain volume of muscle will be greatly increased, which is more efficient for comfortable oxygen and nutrients. I wonder if it has something to do with runners being more cold-resistant.
1 1, abdomen.
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
12, waist and buttocks.
The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful.
13, knee.
Some people say that running only hurts one knee, which makes sense. Most people who insist on running are more or less troubled by knee injuries. But I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people's knees hurt even if they walk fast, but with the gradual accumulation of jogging and strength exercises, their knees will become stronger and stronger.
Comparing the two, is swimming and running the same? This is better?
This topic has been mentioned before. Since both are useful, how to choose? Is swimming the same as running? Which sport is better? Let's take a look with Bian Xiao.
1. From the energy consumption point of view, at the same intensity (heart rate), the calories consumed by the two are similar, and swimming is slightly higher than running.
2. From the point of view of protecting joints, swimming can reduce the pressure on waist joints and knee joints. These two joints are most likely to be damaged by overweight people. The swimming posture determines that these joints do not need to be impacted by the ground. Running will greatly increase the pressure on these two joints. But swimming too often will increase the chance of shoulder joint wear. Especially freestyle and backstroke, because these two strokes have a great rotation of the shoulder joint.
3. From the overall weight loss effect, swimming, especially swimming in cold water, is stimulated by cold, which will protectively store fat to keep warm, thus causing a great increase in appetite after exercise, and then unconsciously increasing calorie intake. Therefore, the overall fat reduction effect is not as good as running. Unless you stay awake and control your appetite. Or you have the habit of keeping a diet diary. Of course, this requires a strong will to complete.
The author thinks that alternating exercise will be better, but targeted training will often get twice the result with half the effort, so choose the exercise that suits you best.
Then let yourself move! The exercise that suits you best can better ensure your health, and persistence is the most important thing.