What are the useful benefits? 1, swimming can shape muscle lines and enhance muscle strength.
Swimming is a whole-body exercise. When swimming, people can strengthen their muscles by swimming, and the effect is very good. Running can improve the strength of people's legs, while swimming requires the coordinated efforts of muscles in all parts of the body, so the muscles of the whole body can be exercised. Push your legs back, pull your arms, stretch and contract your back, tighten your abdomen, increase your leg strength and keep your hips stable. These basic swimming movements make every muscle of the whole body excited, which not only enhances the strength, but also avoids the possible consequences of muscle asymmetry caused by the movement of equipment.
People can strengthen their muscles by swimming, and the effect is very good.
2. Swimming can improve bones.
Once upon a time, many people scoffed at the idea that swimming could improve bones. After all, it seems that only weight exercises can achieve this goal, but a study in a magazine supports this view. Because there are some moral controversies in the direct bone examination on human body, the researchers take mice as the research object and divide them into three groups: running group, swimming group and control group (no exercise). Research shows that running can improve the bone mineral density, and compared with the control group, the swimming group performs better in bone mineral density and thigh bone weight. Obviously, if you want healthier bones, swim!
Swimming can improve the flexibility of the body.
Friends who often swim are more flexible. Why? Because people need to stretch, curl, turn around and paddle in the water when swimming, their feet, like fins, generate forward propulsion by pedaling. In the process of paddling, repeated stretching helps to improve the flexibility and flexibility of the body, so office workers who often sit in offices and elderly people with joint diseases may wish to try swimming.
4. Swimming can 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.
Swimming helps to burn fat and lose weight.
Everyone knows that swimming can lose weight. Compared with running or other land sports, swimming can lose weight more! But you should know that the weight loss effect of swimming is similar to that of running on a treadmill, and if you choose the right swimming posture and intensity, the weight loss effect of swimming is even better than running. Take swimming 10 minute as an example, breaststroke can burn 60 calories, backstroke can burn 80 calories, freestyle can burn 100 calories, and butterfly can burn 150 calories. In contrast, running 10 minutes can only consume 100 calories. You can tell at a glance which is better or worse.
6. Swimming can relieve exercise-induced asthma.
Nothing is more sad than breathing difficulties during exercise! Compared with outdoor exercise in a gym with dry air or 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.
Swimming helps to relieve stress and depression.
Endorphin is a kind of hormone that makes people feel good, 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. Related studies have confirmed that swimming can also help restore brain function damaged by stress through a process called hippocampal nerve regeneration. So, if one day you feel out of shape, you might as well put on your swimsuit and jump into the pool to release your emotions!
8, improve lung capacity
Breathing mainly depends on the lungs, and the strength of lung function is determined by the strength of respiratory muscle function. Exercise is one of the effective means to improve and increase vital capacity. According to the measurement, when swimming, people's chest is under the pressure of 12- 15 kg. Cold water stimulates muscle contraction, making it difficult to breathe, forcing people to breathe hard, increasing the depth of breathing, and making the amount of oxygen inhaled meet the needs of the body. The average person's vital capacity is about 3200ml, and the breathing difference (the difference between the expansion and contraction of the chest circumference at the maximum inhalation and exhalation) is only 4-8 cm. The maximum oxygen uptake during strenuous exercise is 2.5-3 liters/minute, which is 10 times higher than that at rest. The swimmer's vital capacity can be as high as 4000-7000ml, the breathing difference can reach 12- 15cm, and the maximum oxygen uptake during strenuous exercise is 4.5-7.5 liters/min, which is 20 times higher than that at rest. Swimming makes people develop respiratory muscles, increase chest circumference, increase vital capacity and open more alveoli when inhaling, which is very beneficial to health.
9, skin blood circulation
In the process of swimming, due to the stimulation of water temperature, the body in order to ensure adequate temperature. Skin blood vessels play an important regulatory role. Stimulation of cold water can make skin blood vessels contract and prevent heat from spreading outward. At the same time, the body will intensify the generation of heat, dilate the blood vessels of the skin and improve the blood supply of the blood vessels of the skin, so that long-term exercise can strengthen the blood circulation of the skin. In addition, water is a very soft liquid. Because of the action of water waves, it constantly rubs the human epidermis and makes the skin relax and rest better, so people who often take part in swimming exercises have smooth, fair and soft skin. 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.
What should we pay attention to when swimming? 1. First of all, do we put our clothes directly in the cupboard every time we go to the swimming pool? In fact, this is absolutely not desirable, because everyone may splash water on cabinets and chairs when swimming in the swimming pool to change clothes, especially women should try to avoid direct contact at this time to avoid infection with germs. Secondly, put the changed clothes in a clean bag, not afraid of 10 thousand. When we choke on water, we'd better not get our noses, which will hurt our liver. 3. Women should not stay in deep water for a long time, especially if it happens (it is best not to get wet in special periods), because the swimming pool is recognized as a bacterial pool, and the water pressure in deep water has been relatively high, and the swimsuit has good water permeability, which gives bacteria an opportunity. 4. Be sure to do warm-up activities before swimming. Don't think that this is useless. In fact, it is very beneficial, not only to relax muscles but also to warm up. After all, entering the cold pool is unbearable at first, and it can protect the internal organs. 5. Take a bath and rinse your mouth as soon as possible after swimming, which helps to clean up the bacteria on your body. 6. Don't go to places you don't know, and don't swim without company. 7. People who don't know how to swim should not go to the deep water area.