Winter swimming 1 min consumes 2 1 1.29 calories, and its equivalent exercise amount is: badminton 29.55 minutes, tennis 38 minutes, cycling 57 minutes, walking 70 meters/min for 73.88 minutes, and swimming 3 1.66 minutes in summer.
Physiological reaction of winter swimming
1. After winter swimming, the myocardial contraction intensity is enhanced, the cardiac output is increased, the blood circulation is accelerated, and the functions of various systems of the body are promoted;
2. When swimming in winter, the oxygen consumption is large, so the increase of breathing times can increase the vital capacity;
3. Due to excessive heat energy consumption, the digestive ability is enhanced, which can increase appetite and systemic metabolic function;
4. Low temperature is a strong cold stimulus to the nervous system, which excites the nerves in a short time and inhibits the nerves when the cold stimulus lasts a little longer.
Sports medicine and winter swimming practice have proved that the following people can't swim in winter:
1. Patients with intractable hypertension who cannot be controlled by drugs have the potential risk of inducing stroke; 2. Some patients with heart disease; 3. Patients with severe kidney disease; 4. Diabetic patients whose drugs are not easy to control; 5. Patients with epilepsy, otitis media and acute conjunctivitis.
Why does winter swimming have fitness effect?
Winter swimming is not only a mass sport, but also has unique cold stimulation fitness and medical effects, which has attracted worldwide attention. A large number of facts have proved that winter swimming can enhance physical fitness and improve the body's resistance and immunity. Everyone who swims in winter will know that eating well, sleeping well, being energetic, having a high physical quality, not catching a cold easily, and some chronic diseases will naturally disappear.
As for the mechanism of winter swimming on human body, the "stress theory" is recognized by most people at present. Stress is the whole process of human body responding to various stimuli from internal and external environment. Moderate stress can stimulate the body to produce benign effects (adaptability, resistance, immunity), otherwise it will damage the health and even cause diseases. Research data show that cold stress can activate the nervous system to command all life systems and improve the neuroendocrine system, immune system, energy conversion system and antioxidant function in vivo. The balance and stability of these systems are the fundamental factors that determine human health.
The cold stress of winter swimming can make human blood vessels contract first and then expand. This relaxation of blood vessels keeps the elasticity of blood vessels, which is called "vascular gymnastics" and plays a role in preventing and delaying the occurrence and development of atherosclerosis. Studies have proved that high-density lipoprotein in the blood of winter swimmers has increased to varying degrees, while low-density lipoprotein has decreased, thus inhibiting the formation of atherosclerotic plaques. According to the observation data, those who insist on winter swimming are similar to young adults in improving microcirculation, and winter swimming has obvious effect on preventing and relieving hyperviscosity in middle-aged and elderly people. The above facts show that winter swimming is of great value to the prevention and treatment of cardiovascular and cerebrovascular diseases, the first killer of mankind.
The cold stress of winter swimming can also adjust the balance between the excitement and inhibition of the central nervous system, which is conducive to the improvement of the function of the autonomic nervous system. Some patients with autonomic nervous dysfunction have recovered through winter swimming. Free radicals are harmful substances produced by human metabolism and are called "human garbage". SOD is the bane of eliminating free radicals in human body. Some people tested the SOD content of winter swimmers and found that the SOD content in the blood of winter swimmers was higher than that of normal people. Therefore, long-term adherence to winter swimming and cold-resistant exercise is of far-reaching significance for disease prevention, anti-aging and longevity.
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