The benefits of regular swimming, in life, many people will choose to do some sports in order to be healthier. Swimming is a sport that many people like. Below I will share with you the benefits of frequent swimming, and interested friends will learn about it.

The advantage of regular swimming is 1 1, which enhances 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.

Step 2 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.

Step 3 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 1 hour on land, and the heat consumed by 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.

4. bodybuilding

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.

5. 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.

6. Beauty and 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. Can make the body enjoy the natural massage service: when swimming, the buoyancy, resistance and pressure of water are excellent massage for the human body and can also beautify the skin.

7, can avoid sports injuries of lower limbs and waist.

When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.

8. A good way for fat people to lose weight

The resistance of people moving in water is 12 times greater than that on land. When their hands and feet move in the water, you must feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess body fat will also "dissolve in water" quietly.

To get a good exercise effect, you need planned exercise: beginners can swim continuously for 3 minutes, then rest for 1-2 minutes and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.

In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.

The benefits of regular swimming are 2 1, improving the function of cardiovascular system.

If you persist in swimming for a long time, the heart volume will increase by exercise, the myocardial contraction will become stronger, the quiet heart rate will slow down, the stroke output will increase, the elasticity of blood vessel wall will increase, and the efficiency of cardiovascular system will improve.

2. Improve the function of respiratory system

Because the density of water is more than 800 times higher than that of air, people are under much greater pressure in water than in air. Due to the increased pressure in the chest and abdominal cavity in the water, the respiratory muscles are forced to breathe with greater strength. Regular swimming can increase the strength of respiratory muscles and improve the function of respiratory system.

3, improve the ability of the muscle system

Swimming is a whole-body exercise, and long-term exercise can improve muscle strength, speed, endurance and joint flexibility. Correct swimming techniques require muscles to stretch before contraction, which is conducive to continuously improving our flexibility and strength.

4. Make the body proportion more reasonable and shape bodybuilding.

In the process of swimming, it produces resistance with water and has the effect of losing weight. Long-term swimmers are generally slender, with broad shoulders, flexible waist and well-proportioned figure.

Although swimming has many benefits, you must pay attention to one thing, that is, don't swim in unattended Hechi, especially in deep rivers, so as to avoid danger. If you want to swim, you'd better go to the swimming pool and warm up before swimming to avoid leg cramps.