Swimming can keep us in shape, exercise our cardiopulmonary function, enhance our physical fitness and lose weight. Although swimming has so many benefits, you must understand these taboos.
Benefits of swimming
Swimming is a kind of skill that we float on the water and move forward in the water with the help of our body and body movements.
Swimming can be divided into competitive swimming and practical swimming. Competitive swimming is the second largest event in the Olympic Games. It includes four swimming styles: butterfly, backstroke (also known as backstroke), breaststroke and Jieyong (also known as crawl / freestyle), as well as synchronized swimming.
1. Swimming exercises can keep joints healthy
With the increasing of our age, osteoarticular cartilage will also slowly develop degenerative lesions. If it is serious, it will gradually develop into osteoarthritis, which is the most common condition in the elderly. When patients with arthritis swim in the water, the water will produce a kind of mechanical stress on the human joints, play a good role in massage, so that the stiff joints can be relaxed. When swimming, each joint does not need to exert continuously as usual, and the impact force on the joints is much smaller than that on the land. Therefore, each joint can obtain relaxation and rest, which is helpful for the inflammation to subside And functional rehabilitation.
2. Swimming exercise can improve muscle quality
With the increase of age, the muscle tissue of human body will lose gradually. Research shows that the older the body is, the faster the muscle tissue will lose. The loss of muscle tissue, on the one hand, leads to the decrease of muscle strength, on the other hand, leads to the decrease of metabolic rate, energy consumption and the increase of fat ratio. Swimming is a whole body sport. Compared with other sports, it can mobilize more muscles to participate in metabolic energy supply. Although swimming can't build strong and strong muscles, it can improve muscle strength and coordination, especially trunk, shoulder belt and upper limb muscles. Swimming in water needs to overcome greater resistance. Long-term swimming exercise can make muscle strength and speed Endurance and joint flexibility have been improved. Swimming can achieve the same effect as resistance training in reducing muscle tissue loss.
3. Swimming exercises can keep joints healthy
With the increasing of our age, osteoarticular cartilage will also slowly develop degenerative lesions. If it is serious, it will gradually develop into osteoarthritis, which is the most common condition in the elderly. When patients with arthritis swim in the water, the water will produce a kind of mechanical stress on the human joints, play a good role in massage, so that the stiff joints can be relaxed. When swimming, each joint does not need to exert continuously as usual, and the impact force on the joints is much smaller than that on the land. Therefore, each joint can obtain relaxation and rest, which is helpful for the inflammation to subside And functional rehabilitation.
4. Swimming exercise can improve muscle quality
With the increase of age, the muscle tissue of human body will lose gradually. Research shows that the older the body is, the faster the muscle tissue will lose. The loss of muscle tissue, on the one hand, leads to the decrease of muscle strength, on the other hand, leads to the decrease of metabolic rate, energy consumption and the increase of fat ratio. Swimming is a whole body sport. Compared with other sports, it can mobilize more muscles to participate in metabolic energy supply. Although swimming can't build strong and strong muscles, it can improve muscle strength and coordination, especially trunk, shoulder belt and upper limb muscles. Swimming in water needs to overcome greater resistance. Long-term swimming exercise can make muscle strength and speed Endurance and joint flexibility have been improved. Swimming can achieve the same effect as resistance training in reducing muscle tissue loss.
What are the taboos in swimming
1. Avoid swimming in the sun for a long time
Long time exposure can produce sunburn, or cause acute dermatitis, also known as sunburn. In order to prevent sunburn, it is better to use an umbrella to shade the sun after landing, or to rest in a shady place, or to protect the skin with a bath towel, or to apply sunscreen on the naked part of the body.
2. Avoid swimming after strenuous exercise
Swimming immediately after strenuous exercise will aggravate the burden on the heart; the sharp drop of body temperature will weaken the resistance and cause cold, pharyngitis, etc.
3. Do not eat immediately after swimming
After swimming, you should rest for a while before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract, and it is easy to cause gastrointestinal diseases for a long time.
4. Avoid swimming without preparation
The water temperature is usually lower than the body temperature. Therefore, you must do preparatory activities before you go into the water. Otherwise, you may feel uncomfortable.
5. Don't swim too long
Generally, the skin has three response periods to cold stimulation. The first stage: after entering the water, the skin vessels contract due to cold stimulation, and the skin color is pale. The second stage: after staying in water for a certain period of time, the blood flow on the body surface expands, the skin changes from pale to light red, and the body changes from cold to warm. The third stage: stay too long, the body temperature is more than the heat, the skin appears goosebumps and chills. This is the taboo period of summer tour. You should get out of the water in time. Generally, the duration of swimming should not exceed 1.5-2 hours.