Benefits and precautions of swimming Chapter 1 Improving cardiovascular system function
If you persist in swimming for a long time, the heart volume will increase by exercise, the myocardial contraction will become stronger, the quiet heart rate will slow down, the stroke output will increase, the elasticity of blood vessel wall will increase, and the efficiency of cardiovascular system will improve.
Improve the function of respiratory system
Because the density of water is more than 800 times higher than that of air, people are under much greater pressure in water than in air. Due to the increased pressure in the chest and abdominal cavity in the water, the respiratory muscles are forced to breathe with greater strength. Regular swimming can increase the strength of respiratory muscles and improve the function of respiratory system.
Ability to improve muscle system
Swimming is a whole-body exercise, and long-term exercise can improve muscle strength, speed, endurance and joint flexibility. Correct swimming techniques require muscles to stretch before contraction, which is conducive to continuously improving our flexibility and strength.
Make the body proportion more reasonable and shape bodybuilding.
In the process of swimming, it produces resistance with water and has the effect of losing weight. Long-term swimmers are generally slender, with broad shoulders, flexible waist and well-proportioned figure.
Improve the thermoregulatory function.
Because the temperature of water is generally lower than that of air, and the thermal conductivity of water is dozens of times stronger than that of air, people lose far more heat in water than in air. Regular swimming can improve the ability of body temperature regulation, so as to be more able to withstand the changes of external temperature.
Disease prevention, treatment and rehabilitation
Due to the stimulation of cold water, long-term swimming exercise can enhance the body's cold resistance and adaptability to the environment, prevent colds and other diseases, and make the body stronger day by day. Because the body lies flat when swimming, combined with buoyancy, the spine can be fully stretched, which has a certain rehabilitation effect on some spine patients.
Swimming can also be used as exercise prescription to treat some chronic diseases, such as chronic gastrointestinal diseases and chronic bronchial asthma. For some people who are not suitable for upright exercise, such as obese patients, if they take running and other ways, their legs and feet are easily injured due to the heavy burden of gravity. At this time, swimming is a good alternative exercise.
Exercise will, promote mental health and intellectual development.
Learning to swim needs to overcome certain difficulties. Novices are generally afraid of water, and their strangeness to the water environment makes them afraid. The process of learning to swim is a process of overcoming difficulties such as fear, cold and fatigue, which is a good exercise for people's will quality.
Swimming is also beneficial to the development of intelligence. The flowing characteristics of water and swimming skills put forward many special and subtle requirements for body balance. The process of mastering swimming skills is a process in which the nervous system and muscles are fully coordinated, and it is necessary to experience a special sense of water, which is a benign stimulation to the nervous system. Those who insist on swimming exercise will certainly benefit from it.
Several points for attention in swimming
1, avoid swimming after strenuous exercise.
Swimming immediately after strenuous exercise will increase the burden on the heart; A sudden drop in body temperature will weaken resistance and cause colds, pharyngitis and so on.
2. Avoid swimming in the sun for a long time.
Prolonged exposure can lead to sunburn or acute dermatitis, also known as sunburn. In order to prevent sunburn, it is best to use an umbrella to shade the sun after landing, or rest in a cool place, or use a bath towel to protect the skin, or apply sunscreen to exposed parts of the body.
3. Avoid swimming unprepared.
The water temperature is usually lower than the body temperature. Therefore, warm-up activities must be done before entering the water, otherwise it will easily lead to physical discomfort.
4. Avoid eating immediately after swimming.
It is advisable to rest for a while before eating after swimming, otherwise it will suddenly increase the burden on the gastrointestinal tract, which will easily lead to gastrointestinal diseases after a long time.
5. Avoid swimming for too long
Skin generally has three reaction periods to cold stimulation. The first stage: after entering the water, stimulated by cold, the skin blood vessels contract and the skin color is pale. The second stage: after staying in the water for a certain period of time, the blood flow on the body surface expands, the skin turns from pale to reddish, and the skin turns from cold to warm. The third stage: the stay time is too long, the heat dissipation of body temperature is greater than fever, and the skin has goose bumps and chills. This is a taboo period for summer outing, so leave the water in time. Generally, the swimming time should not exceed 1.5~2 hours.
6. Avoid swimming before and after meals
Swimming on an empty stomach will affect appetite and digestive function, and there will be accidents such as dizziness and fatigue during swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain.
7, avoid swimming during menstruation
Swimming during menstruation, germs easily enter the uterus, fallopian tubes and other places, causing infection, leading to irregular menstruation, excessive menstruation and prolonged menstruation.
8. Avoid swimming in unfamiliar waters.
When swimming in natural waters, don't jump into the water. Under complicated circumstances, it is not advisable to swim around the water surface and underwater to avoid accidents.
9. Avoid swimming on an empty stomach
Many people who like swimming have a feeling that after swimming ashore, they will feel hungry and weak. This is because swimming is a heavy physical exercise, with a large amount of muscle activity in the limbs, which will consume a lot of energy and calories. If we go swimming on an empty stomach, it will cause hypoglycemia, especially for diabetics, and the risk of hypoglycemia coma is greater.
If swimmers are hungry, their blood sugar is too low and they consume a lot of energy, they are particularly prone to muscle trembling, dizziness, collapse, coma and even direct drowning. Therefore, swimmers should properly supplement some fruits, milk, candy and other foods before swimming, and then swim in the water.
10, avoid drinking and swimming.
Many people who like swimming, after drinking with friends, go swimming to cool off, regardless of their own lives. In fact, this is an extremely dangerous way, because after drinking, alcohol will stimulate people's brains, leading to blurred consciousness and uncontrolled actions. If they can't control their behavior after entering the water, it is likely to lead to extremely serious adverse consequences. In addition, people will consume a lot of glucose after drinking, especially after drinking a lot, which may lead to hypoglycemia and increase the chance of swimming accidents.
Benefits and Precautions of Swimming Part II What are the benefits of swimming?
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, stroke your arms, stretch and contract your back, and abdomen to increase your leg strength and keep your hips stable. These basic swimming movements make every muscle in the whole body high, which not only enhances strength, but also avoids the consequences of Ken's father, such as muscle asymmetry that may be caused by equipment movement.
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. It can be seen that 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 the gym with dry air or outdoor exercise 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!
Second, what should I pay attention to when swimming?
1, first of all, every time we go to the swimming pool, do we just put our clothes in the cupboard? 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, to avoid direct contact, so as not to be infected with germs. Secondly, put the changed clothes in a clean bag, not afraid of 10 thousand, just in case. Be careful in everything.
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.
Benefits and precautions of swimming 3 1. Don't swim alone.
Don't go swimming alone, especially under the supervision of adults. There are still people here, and in case of drowning accident, there are also nurses.
2. It is not advisable to swim before and after meals.
Swimming before meals will make you feel weak and prone to collapse. Swimming with a full stomach after a meal is easy to cause vomiting. Anyway, swimming before and after meals will cause physical discomfort, so it is best to go swimming 2 hours after meals.
3. Bring a swimming ring.
For places with deep water, or friends who can't swim well, please remember to bring swimming ring AIDS. If you are tired of swimming, you can rest with them. In case of danger, there are lifesaving tools!
4, swimming time should not be too long
If you soak in water for too long, you will feel very uncomfortable. So the swimming time should not be too long, preferably within 2 hours.
5. Don't swim in strange waters.
Unfamiliar waters, such as wild reservoirs, lakes and unfamiliar rivers. In unfamiliar waters, you don't know the depth of water, the distribution of underwater stones, weeds and so on. Inadvertently entering the water will increase the probability of drowning accidents.
Benefits and Precautions of Swimming Article 4 Winter swimming should pay attention to the following matters:
1, fully equipped.
In addition to swimsuits, goggles, swimming caps and other equipment, you must bring slippers when swimming in winter to avoid catching cold on your feet; After a rest or bath, bring a bath towel or towel coat to keep warm. In addition, the room temperature in the swimming pool is high and the humidity is high. It is recommended to wear clothes that are relatively simple, easy to put on and take off, and have good warmth, so as to change clothes.
2. Adequate preparation activities.
Compared with summer, getting ready for swimming is the key. Because of the low temperature in winter, the joints are fragile. You must move all your joints before you go into the water. It is recommended to do more stretching exercises such as vertical jumping, shoulder pulling and arm shaking, and focus on warming up the legs, arms and waist to prevent cramps during swimming. Generally speaking, the preparation time is about 5- 10 minutes, and it feels a little red, just a little hot.
3, rest, drink water, take a shower to keep warm.
Many swimmers don't pay attention to keep warm when resting or going to the toilet, which leads to a rapid drop in body temperature and a cold. The human head zzz is easy to dissipate heat. If the hair is wet after using water and showering, it will easily lead to rapid heat loss. So, take a break in the middle and put on a bath towel when you get out of the water. Dry your hair in time after taking a shower and get dressed. If possible, zzz can use a hair dryer to dry your hair.
Tips:
Winter swimming is a special fitness exercise. Beginners should be careful when deciding whether to swim in winter. Zzz should listen to the doctor's advice first. Moreover, for beginners, ordinary people must swim in winter step by step, adhere to it for a long time, and eat reasonably. The time for launching each time should not be too long, and the degree should be mastered according to the comprehensive conditions such as water temperature, temperature, weather, personal fatness and mood (the launching time of a general swimmer = water temperature × 1.0+ 1). Rome wasn't built in a day, and it didn't swim in winter. It must start in summer and persist in autumn to adapt to the gradual change of water temperature. Otherwise, it is not only useless, but also harmful to the body.
Swimming in winter is good, but not for everyone;
Winter swimming is called "the game of the brave", and more and more winter swimmers jump into the cold water to show their "heroic qualities". However, Zhang Baocang, director of the office of the Winter Swimming Committee of the China Swimming Association, said in an interview that although winter swimming has many benefits, it is not suitable for everyone.
Three kinds of people are not suitable for winter swimming:
Teenagers under 1 and 16 and elderly people over 70 years old are not suitable for winter swimming because of their special physical conditions;
2. Patients with mental disorders are not suitable for winter swimming because of lack of self-control;
In addition, according to the doctor's examination, people with serious organic diseases such as heart disease, coronary heart disease, tuberculosis, hepatitis, stomach disease and respiratory diseases are not suitable for winter swimming.
Benefits and Precautions of Swimming Chapter V 1. Warm-up Exercise
Do warm-up activities on the shore before launching, or suddenly do more intense activities, which may easily cause muscle injury or other accidents. Lift your legs, squat, and stand up.
Second, physical examination
Because when swimming, people consume eight times as much physical strength as usual, so people with heart disease, active tuberculosis, liver disease and kidney disease should not take part in swimming. People with pink eye and infectious skin diseases should not swim to avoid mutual infection.
Third, preventive measures.
When diving, you must find out the water depth and underwater conditions to prevent accidents such as bumps and injuries, and at the same time avoid direct impact of water on the abdomen and testicles. Also protect the ear, because the ear is hit hard by water, which will make the eardrum sag inward and even rupture, leading to deafness. If there is water in the nose, don't pinch your nose and blow hard, which will easily squeeze the water from the nasopharyngeal cavity into the middle ear through the eustachian tube, causing otitis media.
After swimming, rinse the whole body with clean water again to avoid infectious diseases. Generally, swimming pools have showers.
Several common problems that should be paid attention to in swimming
First, what should I do if my eyes itch after swimming?
If your eyes are itchy and red after swimming, don't wipe your eyes with your hands. You should wash your eyes with clean water. It is best to order a few drops of eye drops after each swimming, which can reduce the chance of inflammation caused by bacterial infection.
Second, why are some people prone to cramps when swimming?
When swimming, leg cramps often occur in toes, arches and the back of calves. Causes of cramps include:
1, insufficient warm-up before swimming: If you suddenly jump into the water without doing enough warm-up exercise, the supercooled water temperature will stimulate and make the blood vessels of the skin and muscles contract a lot, so the blood flow will decrease and slow down, and if you can't meet the muscle activity, it will cause cramps.
2, staying in the water for too long: the continuous consumption of energy in the body makes lactic acid accumulate in the muscles, leading to muscle fatigue and cramps.
It's dangerous to get cramps when swimming, so do warm-up exercises before going into the water, and then drench your body with cold water before going into the water to adapt your body to the water temperature. If you have a cramp in the water, don't panic. You can take a breath first, then stand at the bottom of the water and massage the cramped part with your hands, and try to tilt your feet upwards, and gradually you can return to normal. If it doesn't get better, you can try to float on the water and swim slowly back to the shore with your arms. If you are not sure to swim back to the shore, you should call for help as soon as possible.
Third, how to deal with water in the ears when swimming?
It is common to get water in your ears when swimming, but don't dig your ears with your hands to avoid breaking the ear canal and causing infection.
The correct way:
1, tilt your head to the side of the water ear, and then use the foot on the same side as a single foot support. After jumping on one foot several times, the water is discharged.
2. Absorb the water in your ear slowly with cotton branches, but be very careful not to break the eardrum.
If the above methods fail to drain the stagnant water, you may have to go to a hospital or clinic for treatment.
Benefits and precautions of swimming 6 1. Improve the function of respiratory system
One of the main characteristics of water is incompressibility. Because the density of water is more than 800 times higher than that of air, people are under much greater pressure in water than in air. This is also the reason why beginners have difficulty breathing in the water. As the pressure in the chest and abdominal cavity increases in water, it forces the respiratory muscles to breathe with greater strength. Therefore, regular swimming can increase the strength of respiratory muscles and improve the function of respiratory system. The most obvious example is the value of vital capacity. A swimmer's vital capacity can reach 4000 to 6000 ml, or even 7000 ml, while the average person only has 3000 to 4000 ml.
2. Prevention, treatment and rehabilitation of diseases
Due to the stimulation of cold water, long-term swimming exercise can enhance the body's cold resistance and adaptability to the environment, prevent colds and other diseases, and make the body stronger day by day. Because the body lies flat when swimming, combined with buoyancy, the spine can be fully stretched, and swimming can also be used as exercise prescription to treat some chronic diseases, such as chronic gastrointestinal diseases or chronic bronchial asthma. For some people who are not suitable for upright exercise, such as obese patients, if they take running and other ways, their legs and feet will be overloaded due to gravity, which will easily lead to injuries. At this time, swimming is a good alternative to exercise.
3. Improve the function of cardiovascular system.
The cardiovascular system includes what we know as the heart, lungs and blood vessels responsible for transporting inhaled oxygen to muscle cells. Swimming needs more energy to overcome the resistance of water, so as to speed up the heart rate and increase the cardiac output. After swimming for a long time, the heart volume increases with exercise, the myocardial contraction is strong, the quiet heart rate slows down, the stroke output increases, the blood vessel wall thickens, the elasticity increases, and the efficiency of the cardiovascular system improves.
In addition, when swimming, the human body is in the supine position, and the pressure of water on the skin forms a massage effect. Therefore, the blood of limbs, especially lower limbs, flows back to the heart more easily than when standing upright on land. Moreover, the resistance of water makes it difficult for muscles to exert explosive force as on land. These characteristics are very suitable for middle-aged and elderly people to exercise, which can not only enhance their physical fitness, but also avoid accidents caused by excessive exercise.
4, improve the ability of muscle system
Swimming is a whole-body exercise, and there are more muscle groups that can participate in metabolism and energy supply than other athletes.
Although swimming can't build thick and bulging muscles, it can improve the strength and coordination of many muscles, especially the muscles of trunk, shoulder straps and upper limbs. Because swimming in water needs to overcome great resistance, and swimming is a periodic exercise, long-term exercise can improve muscle strength, speed, endurance and joint flexibility.
Another great advantage of swimming is the improvement of flexibility. This allows people to continue swimming when they are unable to engage in other sports activities due to age restrictions. Because swimming has a wide range of physical activities, people who swim often become more flexible and soft. Moreover, the correct swimming technique requires the muscles to stretch before the contraction force, which is conducive to continuously improving flexibility and strength.
5, make the proportion of all parts of the body more reasonable, thus shaping the body shape.
If you often watch swimming competitions, you will definitely admire the rounded, slender, symmetrical muscles and strong figure of swimmers. Due to the influence of muscle working mode, swimmers are generally slender, with broad shoulders, flexible waist and well-proportioned figure. Maybe someone will say, I want to lose weight by swimming, why not? In fact, if you want to lose weight through exercise, you must reach a certain intensity, persist for enough time and persevere. If you only fish for three days and swim leisurely in the swimming pool for two days, it will definitely not have any effect. If you run, ride a bike or do any other exercise in this way, the result will be the same.
6. Improve the thermoregulation mechanism.
Because the temperature of water is generally lower than that of air, and the thermal conductivity of water is dozens of times stronger than that of air, people dissipate heat much faster in water than in air. Regular swimming can improve the ability of body temperature regulation, so as to be more able to withstand the changes of external temperature. Especially in winter swimming, this improvement is particularly obvious.