What are the benefits of swimming in autumn?
1, the sunshine is mild in autumn. It feels particularly warm and comfortable to bask in the sun after swimming. I always want to bask in it for a while, which can improve the body's absorption of calcium.
2. Taking part in swimming exercise can improve the adaptability to water temperature and air temperature and enhance physical fitness. Many children with asthma have strengthened their physique and resistance to cold by swimming, reduced the number of asthma attacks and even cured asthma. Swimming can also effectively improve and improve the function of people's cardiovascular system, especially taking part in swimming exercise from an early age, which can promote the development of cardiovascular system, which is irreplaceable by other sports.
3. Swimming can improve heart and lung function. When swimming, people lie in the water. Because of the buoyancy of water, people weigh only a few kilograms in water. When people exercise on land, all organs must bear much more weight than in water. In contrast, the load when swimming is much less than that brought by land activities. Lying flat in water can also reduce the resistance of blood circulation system and the load of supporting organs. When swimming, all postures require full extension of the spine, which is very effective in preventing hunchback and scoliosis.
Swimming can also enhance the function of respiratory system. When swimming, people's chest and abdomen are under the pressure of water. When swimming, the pressure on the chest is 120 ~ 150 Newton, which makes breathing difficult. Long-term swimming exercise can increase breathing depth and vital capacity. The vital capacity of excellent swimmers can reach 5000 ~ 7000 ml, while that of normal healthy men is about 3500 ml.
Matters needing attention in autumn swimming
1, wear slippers in cold weather to avoid catching cold on your feet.
2. Exercise your whole body properly before going into the water, and don't overdo it.
3, conditional should swim in the water when the sun comes out.
4. Don't exercise alone in the water.
5. Don't go swimming and exercise (including cold and fever) when you are unwell.
6. Don't eat for an hour before and after exercise, and drink a little water.
7. Dry the water quickly after landing.
8. When it is cold, do more activities after swimming, such as jogging.
Sports suitable for autumn
run quickly
Running is the best aerobic exercise at present. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit, mainly jogging.
go for a walk
When walking, breathing accelerates and deepens steadily and rhythmically, which not only meets the need of oxygen supply during muscle movement, but also exercises and improves the function of respiratory system. In particular, the increase in diaphragm activity has a magical effect similar to Qigong, which can increase the function of digestive glands; The movement of abdominal wall muscles can massage the gastrointestinal tract, help digestion and absorption of food, and prevent constipation.
rope skipping
Skipping rope is a popular fitness exercise, suitable for autumn and winter. Easy to learn, time-saving and cheap, almost everyone can. Skipping rope is good for both body and mind. It lasts 10 minutes, which is similar to jogging for 30 minutes or dancing for 20 minutes. It can be described as strength training with less time consumption and high energy consumption.
Pay attention to swimming in autumn
Due to the cold weather in autumn, compared with swimming in summer, you need to pay attention to the following preparations and precautions to avoid accidents.
1, get ready. Before entering the water, it is best to shower with normal temperature water to adapt to the cooler water temperature. At the same time, you should also do enough warm-up exercises and move your body away to avoid cramping due to cold after entering the water.
2. Swimming is prohibited under special circumstances. If you have a cold, fatigue or physical discomfort, you should avoid going into the water just after eating. In addition, swimming should also be prohibited after strenuous exercise, because swimming after strenuous exercise will increase the burden on the heart, and the body temperature will drop sharply, which will weaken the resistance and induce colds and pharyngitis.
3. Pay attention to safety. Try to avoid swimming alone to avoid accidents. Children must be accompanied by adults, and those who are not familiar with water must be accompanied by special personnel to move in shallow waters.
4, the time is right, pay attention to keep warm. You shouldn't stay in the water for too long, but for 45 to 60 minutes. After landing, you need to dry the water immediately and take warm measures.
5. Don't eat immediately after swimming. You can't eat immediately after swimming, you should take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases over time.
Tips for swimming in autumn
1, eat before swimming and don't swim after eating.
Why not swim before and after meals? We analyze it separately. Swimming before meals will lead to insufficient glycogen stored in our bodies. At this time, energy is mainly decomposed into fat, and our brain can only get energy from sugar, so it is easy to faint, which leads to danger. Add calories properly before swimming, and swim again after one hour to make yourself energetic and enjoy swimming more.
Then why not swim after dinner? What is said here is to swim immediately after meals. It is better to swim for an hour or two after dinner. Because it takes some time for the stomach to digest food after meals, swimming needs to redistribute blood at this time, so the reduction of blood entering the stomach will not only affect our digestive system, but also cause abdominal pain and vomiting.
2, launching unprepared
Friends who like swimming know that preparation before swimming is very important. Our bodies can't adapt to the water temperature before going into the water, so we should make preparations and adapt to the water temperature as soon as possible, which is likely to cause danger. So before swimming, you'd better jog a few laps to warm up. At the same time, taking a bath with cold water can quickly adapt to the water temperature and avoid danger.
Don't swim when you are in poor health.
If you feel unwell on the day of swimming, you'd better not go swimming in the water. Swimming consumes a lot, is in poor health, and is prone to symptoms such as fatigue and dizziness.
Step 4 avoid swimming for a long time
As mentioned above, swimming requires high physical strength, so it is easy to get tired. At the same time, the specific heat capacity of water is large, which makes us constantly release heat when we are in water. Long-term immersion will lead to cold body and purple lips, which is prone to danger. When swimming, you must control the exercise time within one hour, and be careful not to exceed two hours. If you like this sport, you should also pay due attention to it. Excessive exercise is not good. I hope everyone remembers.
Step 5 pay attention to hygiene
Although you swim in an ordinary swimming pool, there are all kinds of people in the swimming pool, so many bacteria will be produced. Everyone must pay special attention to hygiene when swimming, take a bath in time after landing, and pay attention to the disinfection and cleaning of eyes and mouth. Try to bathe and disinfect immediately after swimming. You know, women shouldn't swim at special times. If women are in a special period, it is best to rest at home instead of swimming. After all, women in special periods have poor resistance, which easily leads to bacterial invasion and unnecessary infection.