What month is suitable for swimming?
If you just want to have fun, it is better to swim in summer (August-September) to cool off the heat. If you want to keep fit, it is recommended to swim in winter (65438+February-65438+1October).
Winter swimming is a sport that can eliminate diseases and prevent diseases, strengthen the body and entertain and educate. Many people like winter swimming because it has the characteristics of "short exercise time and great fitness effect".
Benefits of winter swimming:
First: Winter swimming can prevent colds and colds. Winter swimming is often stimulated by cold water. Make the central nervous system of the brain react faster. Improve the body's ability to regulate body temperature. Therefore, people who often swim in winter can enhance their ability to change the external environment without causing a cold.
Second, winter swimming can prevent myocardial infarction and stroke. When swimming in winter, the human body is stimulated by cold water, the superficial blood vessels of the skin contract, and blood flows into deep tissues. Subsequently, the blood in the body speeds up and flows to the muscles, bones and skin on the body surface. Due to the contraction and relaxation of blood vessels and the contraction and stretching of blood vessel walls, the elasticity and toughness of blood vessel walls and the nerve regulation function of blood vessels are improved, and the hardening and aging of blood vessels are prevented. It can prevent myocardial infarction and stroke.
Third, winter swimming can also lose weight and beauty. The human body consumes a lot of heat in winter swimming, and the heat conduction of water is 25 times that of air. It forces the speed of heat production to accelerate, and a large amount of fat is rapidly oxidized and decomposed, thus achieving the purpose of losing weight and beautifying. Practice has proved that winter swimming has a significant effect on relieving bronchitis, low back pain, rheumatoid arthritis, hypertension and coronary heart disease.
The benefits of swimming
Swimming is known as the "king of sports", mainly because swimming can avoid the possible damage to human joints caused by routine exercise, and it has many benefits to health, which is suitable for all ages. Many athletes will help themselves recover by swimming during the recovery period after injury, and swimming does not require many professional facilities. A pool of clear water is enough. So what are the little-known health benefits of swimming? In this issue of Let's Fitness, Steven will tell you in detail!
1, swimming can shape muscle lines and enhance muscle strength.
People can strengthen their muscles by swimming. 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.
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. However, a study published in the Journal of Applied Physiology 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.
Swimming requires people to stretch, curl up, turn around and paddle in the water. Their feet act as fins and 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, but do you know that the effect of swimming is the same as running on a treadmill, and if you choose the right swimming posture and intensity, the 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. The most typical example is South Korean swimmer Park Tae hwan, who suffered from asthma when he was a child. Later, his parents asked him to practice swimming to help relieve his symptoms. As a result, I not only lost my asthma, but also became an Olympic champion, killing two birds with one stone!
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. Swimming in seawater can improve skin quality.
For beautiful women and handsome guys who want to beautify their skin, swimming in the sea in summer is a good choice, because swimming in the sea often is good for the skin, which not only helps to moisturize the skin, but also helps to detoxify the skin and promote the growth of new cells in the skin. When you are enjoying carefree swimming, you will gradually find that your skin is getting better and better. It's killing two birds with one stone!
9. Swimming can make people smart.
Yes, exercise can improve people's mental state, but can swimming really make people smart? Researchers from Australia studied a group of children who took part in swimming training courses, and took another group of children who did not learn swimming as the control group. The results show that children who often swim are faster and better than the control group in mastering language, learning to ride bicycles, building self-confidence and physical development. In addition, because swimming needs to calculate the swimming distance repeatedly, people who swim frequently are also better at arithmetic!
Swimming can prolong life.
Everyone knows that exercise can improve health and prolong life, but research further confirms that swimming is the best in both aspects. Researchers at the University of Southern California followed 40,547 men aged 20-90 for 32 years. The results show that the mortality rate of men with swimming habits is nearly half lower than that of men who often run, walk or don't exercise. It can be seen that swimming is definitely a good way to live longer!
The benefits of swimming are numerous, so don't hesitate!
Swimming posture
Common swimming postures are generally divided into crawl, breaststroke, butterfly and backstroke. Crawling is the fastest, breaststroke is beautiful, butterfly is the most explosive and backstroke is the least labor-saving.
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1850, Australian Willis uses the swimming stroke in which his hands move forward on the water, which can be regarded as the embryonic form of freestyle. Later, John Trajan, a British swimmer, adopted the swimming style of crawling forward alternately with his chest, legs and hands in 1873. Later, Richard Carr, an Australian, created a' shallow water' kick based on the swimming styles of Trajan and Alex Wyham. Since then, the kicking of the legs has only changed a little. There are many forms of perfect cooperation in freestyle. Generally speaking, it is common to draw water twice, draw water six times and breathe 1 time.
breaststroke
It's a swimming posture that imitates frog's swimming action. In breaststroke, swimmers can easily observe whether there are obstacles ahead and avoid hitting them. /kloc-In the middle of the 0/8th century, breaststroke was called "breaststroke" in Europe. Because the speed of breaststroke is relatively slow, in the freestyle competition at the beginning of the 20th century (free swimming without specified posture), the speed of breaststroke was not as fast as other postures, which made breaststroke technology excluded. Later, FINA stipulated the swimming stroke, and the breaststroke technique was developed.
backstroke
The early backstroke just floated on the water, and then it was propelled by the kick of breaststroke. At the Olympic Games in 1900, swimmers began to use the swimming style of moving forward with both hands on the water, and the kicking style of stepping did not appear until the Stockholm Olympic Games in 19 12.
butterfly stroke
The butterfly stroke was first used by German swimmer erich Rademacher in the 1926 breaststroke competition. At that time, he still used the breaststroke kicking method. 1952 After the Olympic Games, FINA decided to separate this swimming style from the chest stroke, so butterfly stroke was added, and swimmers could use dolphin kick.