What are the precautions for winter swimming?
The so-called winter swimming means that the water temperature is below 14 degrees. It is called "vascular gymnastics" and is becoming a fashionable exercise for people to keep fit in winter. It is common in northern China, especially in recent years, the winter swimming team has grown rapidly. However, it should be noted that taking part in winter swimming should be appropriate first.
Winter swimming is characterized by cold stimulation and high heat dissipation. The water temperature in winter can stimulate the subcutaneous capillaries on the surface of human body, promote the contraction and expansion of human blood vessels, enhance the microcirculation of blood, improve the immune function of human body, help prevent cardiovascular diseases, improve the regulatory function of cerebral cortex, and enhance the functions of human respiratory organs and digestive system.
Winter swimming is the highest form of cold water exercise, and it should be trained every day from summer until it adapts to the water temperature in winter. This process is intensive exercise. Attention should be paid to the following matters: patients with serious diseases such as heart disease, liver disease, kidney disease and emphysema, as well as children with incomplete development, are not suitable for winter swimming; You can't swim in the water in the early and middle stages of a cold (including mild colds), you can swim in winter in the late stage of a cold and when you are about to recover, and you are forbidden to swim in winter after drinking alcohol; Swimming must be controlled in winter. You can only stay in the water for a few minutes when the water temperature is a few degrees. Generally, the water temperature is between 10℃ and 14℃, and you can swim for about 20 minutes (about 200 to 500 meters). When the water temperature is below 10℃, you will swim 65438+ less every time it is lower. The safe body temperature of winter swimming is not lower than 27.4℃ measured within 5 ~ 10 minutes after swimming, which is not good for health. In short, it is advisable not to tremble.
In addition, winter swimming should master four principles: swimming in the sun, not in the shade, swimming in the rain, not swimming in the wind, swimming in the snow, not swimming in the fog, and swimming in a clear place.
Do a good job in the winter swimming trilogy
The first step is to make all joints fully active before launching, and quickly rub with your palm on the main joints such as waist, knees, shoulders and elbows. Do more body stretching exercises, such as jumping, pulling shoulders, vibrating arms, etc. Especially warm up your legs, arms and waist to avoid sudden cramps when swimming. The preparation time is about 5 to 10 minutes. For the elderly, it is necessary to avoid jumping into the water as much as possible, so as to avoid diseases caused by instantaneous acceleration of heart rate and high blood pressure. In addition, when the water temperature is close to zero, it is necessary to gradually enter the water, that is, the feet, lower limbs, waist and chest should gradually enter the water.
The second step is to strictly grasp the amount of exercise in winter swimming. The safe body temperature of winter swimming is not less than 27.4 degrees Celsius measured within 5 to 10 minutes after swimming, which is harmful to health.
Step 3: After swimming, keep warm, exercise immediately and recover your body temperature. After coming out of the water, dry your whole body with a towel and massage your skin constantly. Dress before going up, because the lower limbs are far from the heart and the body temperature recovers slowly. Get dressed and jog or jump in place until your body temperature basically recovers.
Don't eat enough before swimming in winter.
After eating, the blood supply in the stomach is sufficient. At this time, swimming is easy to cause the pressure of water to press the stomach, which makes the limbs unable to move smoothly, and may also lead to dyspnea and leg cramps. Of course, winter swimming consumes a lot of physical strength, which is prone to hypoglycemia and even leads to hypoglycemia shock, so you can supplement some carbohydrate foods at any time during winter swimming.