What are the benefits of swimming for your health? Several times a week. Hot summer is the best season for swimming. Many friends choose to swim in summer to cool down and entertain themselves. Swimming is a regular exercise that people do through their limbs by virtue of buoyancy, so what are the benefits of swimming several times a week?

What are the benefits of swimming for your health? The benefits of swimming several times a week.

1, swimming can reduce weight and plastic surgery. As we all know, swimming can improve metabolism and thus achieve the effect of losing weight. Studies show that swimming can burn more calories, help shape your body and make your body more perfect. At the same exercise intensity, swimming can lose weight better than running.

Swimming can build self-confidence and make people smarter. Swimming can make people more confident, happy and energetic.

Swimming helps to improve the flexibility and flexibility of the body.

Swimming can relieve stress. By swimming, you can relax your whole body muscles and achieve the effect of relaxing your body.

Swimming can cure depression. By swimming, you can adjust your mood. In the process of swimming, you will concentrate and relieve depression.

6. Swimming can shape muscle lines and enhance muscle strength.

7. Swimming can improve bones.

8. Swimming helps to enhance myocardial function and improve cardiovascular health.

9. Swimming can relieve exercise-induced asthma.

Swimming can prolong life. Swimming can improve our health, improve our physical function and achieve the effect of prolonging life.

Swimming can make people more disciplined. Swimming will set swimming time, which is conducive to developing good habits.

12, enhance vital capacity. People who like swimming generally have large lung capacity. Because swimming can improve heart and lung ability.

13 can enhance people's physique. Swimming in this way can strengthen the body's resistance, so it is not easy to get sick. More and more winter swimmers have seen this benefit, which makes winter swimming accepted by more and more people.

14, beauty and skin care. When people swim, they will promote blood circulation and make the skin smooth and elastic, thus achieving the effect of beauty and skin care.

Swimming skills

1, swimsuit, swimming cap, goggles, earplugs. These four things are necessary. Don't use the nose clip, the floating board is dispensable.

2. Find videos on the Internet to understand the swimming principle, how to paddle, how to kick, and how to coordinate hands, feet and breathing.

Decide whether to learn breaststroke or freestyle first. Getting started in breaststroke is easier than freestyle.

4, learn to swim should pay attention to ventilation. Simply put, the head exhales slowly through the nose under water, and inhales quickly through the mouth when the head comes out of the water. Practice this cycle first, and then you won't be afraid of water.

5. Don't hold your breath. Swimming in the water, don't hold your breath, pay attention to breathing.

6. Drink plenty of water, find the feeling and find the rhythm. You can learn to swim as long as you start more and find the feeling in the water.

7. Practice holding your breath for two hours until you can easily go underwater continuously 10s, then come up and breathe quickly, and then dive underwater alternately for 5 minutes.

Optimum length of swimming

When swimming, you should control the swimming time. Swimming time should be controlled at one and a half hours to two hours.

Soaking in water for a long time will cause blue skin, black lips, "goose bumps" and even convulsions.

Swimming several times a week is appropriate.

If you want to swim and keep fit, it is more appropriate to go about three times a week. This kind of frequency is more effective as fitness.

If you go every day, you must do skin care and hair maintenance after swimming, otherwise swimming for too long will damage your skin and make your hair worse.

What are the benefits of swimming for your health? It is good to swim several times a week.

According to the purpose and effect you want to achieve.

1. If you want to take part in the swimming test to strengthen your physique and exercise, you can do it 2~3 times a week.

2. If you want to lose weight by swimming, you need to swim 3 to 4 times a week. Within the range that the body can bear, it is best to swim for more than 2 hours each time, because it takes 45 minutes to digest body fat after underwater exercise, and the calories consumed before are provided by glycogen stored in the body.

If you want to be an excellent swimmer, it is better to do it 5~7 times a week.

When is a good time to swim?

It depends on personal circumstances.

Before swimming, we need to make full preparations, such as warming up. Because swimming needs to digest the great physical strength and endurance of the human body, we need to keep ourselves in the best condition to prevent cramps and drowning during swimming. Therefore, it is best to swim in a state of energy, good appetite and adequate sleep. Everyone appears in this state at different times, so when to swim varies from person to person.

What should I pay attention to when swimming?

Warm up before swimming.

People's body temperature is generally around 37 degrees Celsius, while the water temperature is generally below 20 degrees Celsius, so the temperature difference between body temperature and water temperature is very large. So before swimming, you need to do some warm-up exercises to move your joints and muscles. If you use the pool water to shower your body to eat this cold feeling, then you can go swimming formally, which can prevent your body from cramping, cramping or catching a cold.

Don't swim on an empty stomach.

Swimming needs to digest huge physical strength, and it is not suitable for swimming in a state of hunger and fullness, because hunger may lead to limb weakness, hypoglycemia, dizziness and other discomfort, and may seriously lead to dangerous accidents such as drowning; Swimming with a full stomach will turn the blood that the body should supply blood and oxygen to the gastrointestinal tract into the body, leading to poor peristalsis of the gastrointestinal tract due to insufficient blood and oxygen supply, and then abdominal distension, abdominal pain and other discomfort symptoms.

Avoid swimming when you are sick.

Don't mistakenly think that your condition will improve or recover after swimming. Swimming in a sick state will aggravate the illness, because the body's resistance is the lowest at this time, and it is easy to aggravate the symptoms of the illness because of the invasion of cold water. And some infectious diseases can spread germs to others through swimming, such as colds.

What are the benefits of swimming?

Improve cardiopulmonary function

When swimming, the human body is in a closed environment underwater, so the whole breathing process from surfacing to exchanging breath and then entering underwater will be much more difficult than natural breathing on the ground. However, regular swimming will exercise the ventilator, the vital capacity will gradually increase, the myocardium will become strong because of frequent contraction, and the blood volume pumped by the heart will also increase, thus improving the cardiopulmonary function.

Fitness fitness

When a human body swims in the water, no matter what kind of action is adopted, it needs to affect the whole body muscles to keep the balance of the body in the water, so that the body will not lose its center of gravity, the whole body muscles will be exercised, and the physical quality will be enhanced, thus achieving the effect of bodybuilding and slimming.

Enhance limb coordination

The completion of swimming requires the coordination of limbs. Regular swimming exercise can enhance the coordination of limbs, and children can also enhance the coordination of limbs, thus improving the ability of brain nerve operation.

What are the benefits of swimming for your health? Several times a week is 3 1, and swimming three or four times a week is the best.

If you lose weight by swimming, the best frequency is 3-4 times a week, twice a week. If you go around 1 time, it's useless at all. And when the body is acceptable, it is better to swim for 2 hours at a time. It is reported that swimming for 2-3 hours can reduce weight 1-2 kg.

Because you start to consume body fat after 45 minutes of underwater exercise, although you have consumed calories before, it is the stress reaction of the human body. Time is too short to achieve the effect of body shaping. On the contrary, it may be that heat forms new fat and looks fatter.

2. What is the suitable water temperature for swimming?

If you swim in an outdoor swimming pool, the temperature is generally below 35 degrees. If the temperature is too high, it may lead to physical exhaustion and heatstroke. The water temperature of indoor swimming pools is usually kept at 26℃ to 29℃, which is the most suitable temperature for swimming. If the water temperature is 20℃, the heat generated by the body is not as good as the heat emitted, and the muscles and nerves of the body surface and limbs will involuntarily lower the temperature to protect the internal organs from injury.

3. When is the best time to swim?

Swimming is best from 15 to 2 1. Because this period of time is the most active period of human body function in a day, the hormone secretion is the most vigorous, the body temperature is the highest, the exercise state is the best, and hypoglycemia will not occur. At this time, completing exercise can continue the burning heat into the sleep period, the fat-reducing effect will continue to be enhanced, and the quality of sleep can also be improved.