Swimming, like many sports, not only has a certain therapeutic effect on many chronic diseases, but also has its unique therapeutic value. The main reasons are as follows:
(l) Swimming is an exercise in a good natural environment where sunshine, air and cold water are combined, so that all the curative effects of sunshine bath, air bath and cold water bath are concentrated on people.
(2) Swimming is a systemic exercise, so its treatment of diseases is also a comprehensive and systematic treatment. Swimming can enhance the function of human nervous system, improve blood circulation, improve digestion and absorption of nutrients, thus enhancing physical fitness, enhancing resistance to diseases and achieving good therapeutic effects.
(3) Swimming can enhance the functions of human organs and systems. Through swimming, patients with chronic diseases can enhance the functions of underdeveloped organs and systems, restore and enhance the functions of weak organs and systems, and thus treat diseases.
(4) Swimming exercise can not only cultivate sentiment, temper will, and cultivate the spirit of fighting against nature, but also enable patients to establish confidence in overcoming diseases and overcome negative psychology of fear and worry about diseases, so it is very conducive to healthy rehabilitation and treatment of diseases.
(5) Enhance myocardial function
When people exercise in water, all organs participate in it, which consumes a lot of energy, accelerates blood circulation and provides more nutrition for sports organs. The acceleration of blood speed will increase the load on the heart, make the heart beat faster and contract strongly. People who swim regularly have excellent heart function. The average person's heart rate is 70-80 beats per minute, and the stroke output is 60-80 ml. Frequent swimmers' heart rate can reach 50-55 beats/min, many excellent swimmers can reach 38-46 beats/min, and the stroke output is as high as 90- 120ml. When swimming, the role of water makes it easy for limb blood to flow back to the heart and accelerate the heart rate. Long-term swimming will obviously increase the activity of the heart, contract strongly, increase the thickness and elasticity of the blood vessel wall, and increase the stroke output. Therefore, swimming can exercise a strong heart.
(6) Enhance resistance
The water temperature in the swimming pool is often 26 to 28 degrees, so soaking in water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, the nervous system reacts quickly, accelerating the metabolism of the human body, enhancing the adaptability of the human body to the outside world and resisting the cold. People who often take part in winter swimming are not easy to catch a cold because of the improvement of body temperature regulation function, and can also improve the endocrine function of human body, especially the function of pituitary gland, thus improving the resistance and immunity to diseases.
(7) lose weight
When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more heat. Like a boiled egg, the cooling rate in air is far less than that in cold water. Experiments show that the heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour, and staying in water with 100 minutes is as high as 100 kcal, which is equivalent to being in air with the same temperature. It can be seen that water sports make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective fitness exercises.
(8) Fitness
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful.
(9) Enhance lung function
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.
(10) skin care
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.
2、
What are the swimming styles?
There are breaststroke, butterfly, backstroke, freestyle and medley.
These include:
Freestyle is the fastest.
Breaststroke is best for exercise. In particular, it can shape beautiful leg and waist curves.
Butterfly is the most beautiful, like a mermaid.
Backstroke is the most labor-saving and suitable for self-help.
3、
What are the taboos for swimming?
(1) The spread of diseases in swimming pools
/kloc-a 0/5-year-old girl was infected with nongonococcal urethritis because she rented a swimsuit in the swimming pool; Another male patient was infected with gonorrhea because he was tired of swimming and sat by the pool. Can swimming be contagious? Generally speaking, swimming won't catch sexually transmitted diseases. But if the disinfection management of the swimming pool is not strict, there is also the possibility of gonorrhea or urethritis. Urethritis caused by water infection is not uncommon. As an infectious disease, gonorrhea is mainly transmitted through sexual intercourse, but if gonorrhea patients swim in the water and pollute the water source, it will also cause others to suffer from gonococcal conjunctivitis. It is an acute suppurative conjunctivitis, which usually begins more than 0/0 hour or 2-3 days after infection, with high edema in the eyes or around the eyes, swelling and pain in the eyelids; If the conjunctival epithelium is scraped off, a large number of gonococci can be found. The secretion is bloody or serous, and no bacteria can be found. After 5 days, the swelling was relieved and softened, but a large amount of purulent secretions overflowed and leaked from the eyelid fissure. At this time, there may be a large amount of exudate dripping. After about 2-3 weeks, purulent secretion decreased and edema subsided. Because conjunctiva involves cornea, it often causes corneal complications and ulcers, which can lead to perforation and blindness.
Chlamydia infection is a common sexually transmitted disease and can also be transmitted through swimming pools. After the patient enters the swimming pool, it can cause other swimmers to suffer from chlamydia urethritis, and at the same time, it can infect the eyes and cause inclusion body conjunctivitis (also known as swimming pool conjunctivitis). Generally, symptoms appear after swimming in polluted water for 8- 14 days. At the beginning, eyelid edema, conjunctival congestion, early secretions are more, and occasionally a slight false membrane is formed. The lesions are mostly confined to one side, and the lymph nodes in front of the ear are swollen and painful. The cornea is generally unaffected, but it can occasionally affect the cornea, causing superficial punctate infiltration. Conjunctival curettage showed inclusion bodies.
In addition, disasters are often hidden by the pool. Many studies have shown that sexually transmitted diseases are not necessarily transmitted through sexual contact. Sexually transmitted diseases can also be spread through clothes, towels, bathrobes, etc. In addition, the place where STD patients sit may also leave germs. It is known that Treponema pallidum can survive for several hours in wet utensils or wet towels, and Neisseria gonorrhoeae attached to clothes and bedding can survive for 18-24 hours. Some people check the bath towels, bathtubs, lockers, slippers and other items of gonorrhea patients after taking a bath and find gonococcus. Healthy people may be infected with sexually transmitted diseases if they come into contact with these polluted items and places, especially when they wear less clothes when swimming.
(2)
Five taboos for the elderly to swim in summer.
Avoid ignoring warm-up activities. Don't rush into the water when swimming. Body tissues are stimulated by sudden cold water, which is easy to cause cramps and tendon lacerations. You should do 8- 10 minutes on the shore to warm up your limbs, chest, abdomen and back, and then water your face and chest to make your skin and nerves have the ability to adapt to the environment.
According to the swimming level and fatigue reaction of the elderly, avoid rushing into the swimming distance of the elderly. Generally speaking, it is advisable to gradually increase from less to more. At the beginning of the exercise, you should choose to swim to the shallow water with chest depth to avoid straying into the warning waters. The swimming style is simple and easy to learn.
Avoid swimming for too long. Generally, the skin has three reaction periods to cold stimulation: cold stimulation after entering the water, skin vasoconstriction and pale skin color. 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: if you stay too long, the heat emitted by your body temperature will exceed the heat generated by you, and your skin will get goose bumps and chills. This is a big taboo for the elderly to swim in summer, so they should get out of the water in time. The swimming time is generally not more than 15 minutes -2 hours.
Avoid hunger, overeating and hungry swimming will reduce blood sugar, leading to weakness of limbs, dizziness, palpitation and even syncope; Overweight swimming can make blood flow to limbs, reduce gastrointestinal bleeding and affect the digestion and absorption of food.
After swimming, don't forget to wipe off the water drops on your body with a soft towel, drop chloramphenicol or boric acid eye drops, and discharge nasal secretions. If there is water in the ear canal, you can use "ipsilateral jump" to discharge the water. Then do some relaxation gymnastics and body massage or take a nap in the sun 15-20 minutes to avoid muscle stiffness and fatigue.
4、
Teach me to swim!
A \ \ The best order for beginners to learn swimming is:
Breaststroke-freestyle-backstroke-butterfly or freestyle-breaststroke-backstroke-butterfly.
These include:
Freestyle is the fastest.
Breaststroke is best for exercise. In particular, it can shape beautiful leg and waist curves.
Butterfly is the most beautiful, like a mermaid.
Backstroke is the most labor-saving and suitable for self-help.
Second, learn the skills of breaststroke:
Hand stroke to the back and "lower" side. Palm down when paddling. Strive for maximum buoyancy and driving force. When coming out of the water, the hand is in the shape of a knife (that is, the palm is opposite to the palm) to minimize resistance.
Leg-kick down and back. When you contract, your thighs and knees open and your feet jump. (thinking of frogs)
Coordination-push water by hand and pedal water alternately.
Breathing-learning breaststroke, breathing is difficult to master. It takes several times. When the hand pushes the water downwards, the body will float upwards. Take time to get your head out of the water and take a deep breath.
Beginners learn hand posture in shoulder-deep water (the water is too shallow to feel). Lean forward when practicing. Learn to let your hands control the balance of your body. When you find the feeling, step on your foot gently. You can try to float. You can try to cooperate with your hands and feet at this time.
III \ \ Frequently asked questions and answers:
1, why do I always swim sideways in freestyle? It was straight, but it turned 90 degrees after swimming for a while!
A: The posture is wrong and the force is not balanced. First, remember that the goal is ahead. Second, when the hand enters the water, it should be on the chest, rowed to the chest, and then accelerated backwards to the side of the water. Seen from the side, it is an S-shaped curve. Third, when the feet alternately pat the water and push the backwater, the strength should be balanced. Fourth, when the head swings sideways to breathe, the direction of the hand entering the water should be kept in a straight line with the body. I think your hand may have changed direction when you shook your head, so you turned around.
2. Which brother gives a breathing skill? I always choke on water! ! !
A: The most difficult thing for beginners to master breaststroke is breathing.
Exhale in an "O" shape in the water for three seconds. When your legs are holding water and your feet are together, your hands should "press" the water to your chest. With these two forces, your head can naturally be lifted off the water. Take a breath through your mouth immediately, for about one second. Remember, breaststroke is breathing through the mouth, not through the nose, so as not to choke water. ) at first, you may only be able to lift your head once or twice, and you are almost in no hurry. But the posture is right, practice a few times more, and naturally you can cooperate with your hands and feet and breathe freely.
3. I'm learning to swim recently, but why do I always wander around in the same place and find it difficult to move forward?
Answer: Forward mainly depends on the downward and backward thrust of the foot. I think your legs only have the power to knock down the water, but not to push it, so you can only move in situ.
Do you use your hands and feet when swimming? Why can't the body float?
A: The above two pictures show the hand-foot coordination posture in freestyle and breaststroke. Freestyle: breathing, paddling and kicking 1.2.2 or 1.2.4. The second picture is the breaststroke position. From the picture, we can see that the human body is changing in a curved way. When swimming, when your feet are open, put your hands together into a knife shape and stretch forward. At this time, your feet are hard and your hands are labor-saving. When the feet catch the water backwards and recover the water, the hands are separated to paddle downwards and backwards. At this time, the main force is hand. So when you swim, you basically feel that your hands and feet alternate, not at the same time. Many beginners swim with their hands open and their feet open, and then their hands and feet come together at the same time, which is not right. It should be done alternately.