Ten benefits of swimming
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 were right. Swimming can improve bones? This view was ridiculed. 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. It can be seen that 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 swimming can lose weight as well as running on a treadmill, and if you choose the right swimming posture and intensity, swimming can even lose weight 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. 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 some handsome men and beautiful women who love beauty, swimming is a very good useless exercise, because swimming in the sea is good for the skin, not only moisturizing, but also helping the skin to detoxify. If you persist in swimming for a long time, you will find that your skin will become tighter and tighter.
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!
Precautions for swimming
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.
warm up
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.
1, remember to wash your body with clean water after playing, because the water in swimming pools generally contains chlorine-containing disinfectants.
It is very important to wash your body according to the regulations before entering the water. Make full preparations and choose auxiliary equipment, such as lifebuoy and diving goggles. When swimming in the sea, you must know the tide. To know the water temperature, the ideal temperature is 27 degrees Celsius.
3. Avoid swimming before and after meals. Swimming on an empty stomach will affect appetite and digestive function, and it will also cause dizziness and fatigue when 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.
4. 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.
5. Avoid swimming in unfamiliar waters. When swimming in natural waters, you must first understand the surrounding conditions of the waters before entering the water.
6. 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.
7. Avoid swimming without any warm-up activities. 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.
8. 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.
Harm of excessive exercise
1, excessive exercise is prone to sports injuries.
People who have just started to take part in physical exercise sometimes have fatigue fractures at the attachment points of bones and muscles under the condition of continuous excessive exercise. Excessive exercise leads to chronic joint strain, which is manifested as joint pain and swelling.
2. The harm of excessive exercise to the urinary system.
Can lead to collective sweating, renal blood flow reduction, urine concentration, resulting in hypertonic protourine. During excessive exercise, vasoconstriction is the body's hypoxia and carbon dioxide storage, which leads to acute kidney injury and increased permeability of filter membrane, which may lead to sports injury.
3. The harm of excessive exercise to the nervous system
Excessive exercise reduces memory. Dizziness, headache and insomnia. There may also be symptoms of subsidized neurological disorder, which is characterized by pallor. Nausea, sweating, dizziness, tinnitus, and even loss of will, muscle tension and sudden syncope.
4. Excessive exercise will cause the harm of mental dependence.
The kind that a lot of exercise can cause the human body to produce? Morphine-like substance? Increase, this substance is released into the blood in large quantities, which makes people feel excited and can inhibit all kinds of discomfort and pain. After a long time, you will become addicted. Once you stop exercising, you will feel sleepy and depressed, often depressed, excitable and anxious.
5, excessive exercise will cause the harm of sports ability decline.
Excessive exercise reduces the functions of various organs and systems and increases the incidence of sports anemia, which is mostly iron deficiency anemia with unknown causes. On the other hand, anemia can lead to insufficient exercise ability, decreased reaction ability, decreased sense of balance and decreased muscle elasticity. When I arrive at the sports field, I feel dizzy and nauseous, accompanied by symptoms such as loss of appetite, insomnia, irritability, constipation, depression, anxiety and cold, which may affect the normal exertion of my sports ability.
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